Infrared Saunas: Everything You Need to Know

By Brantley Hawkins, MS, ATC, LAT

New Dimension Wellness Club

What is an Infrared Sauna?

An infrared sauna is a type of sauna that uses infrared heaters to emit infrared light. This light is absorbed directly by the skin, creating heat without significantly warming the surrounding air.
Unlike traditional saunas, which use heated air to warm the body, infrared saunas penetrate deeper into the body tissues, leading to a more intense sweat at a lower ambient temperature.

An Wooden Infrared Sauna in a Wellness Center

How Does an Infrared Sauna Differ from a Traditional Sauna?

Traditional saunas use heat sources like wood, gas, or electricity to warm the air to temperatures of 150°F – 195°F (65°C – 90°C). This heated air then raises your body’s core temperature. In contrast, infrared saunas use infrared heaters to emit light waves that directly penetrate the body’s tissues at a much lower temperature, typically around 120°F – 140°F (48°C – 60°C). This provides a similar or even more intense sweat with lessdiscomfort due to the lower air temperature.

Benefits of an Infrared Sauna

Infrared Sauna Benefits

Weight Loss

Infrared saunas can help burn calories and promote weight loss through the process of sweating. When your body heats up, it works harder to cool down, increasing your heart rate, metabolic rate, and calorie burn. Some studies suggest that a 30-minute infrared sauna session can burn up to 600 calories.
Need Help losing Stubborn Fat? Read this Fat-Loss Article

Infrared Sauna Benefits

Blood Pressure

Regular infrared sauna use may help lower blood pressure.The de ep heat causes blood vessels to dilate, improving circulation and reducing blood pressure. A study published in the Journal of Human Hypertension reported significant reductions in blood pressure after repeated sauna sessions.

Infrared Sauna Benefits

Heart Health

Infrared saunas can benefit heart health by improving circulation, increasing heart rate, and reducing arterial stiffness. A study in JAMA Internal Medicine suggested that frequent sauna bathing is associated with a reduced risk of cardiovascular diseases.

Infrared Sauna Benefits


The heart health benefits of regular infrared sauna sessions may contribute to increased longevity. A study conducted in Finland linked frequent sauna use with lower risks of allcause mortality.

Skin Health

Skin Health

Infrared saunas help improve skin health by promoting better blood circulation and collagen production, leading to clearer and more youthful skin. Sweating also helps detoxify the pores and reduce acne.

Infrared Sauna Benefits

Aches and Pains

The deep penetration of infrared heat can help alleviate muscle soreness, joint pain, and arthritis symptoms by relaxing muscles and improving circulation.
Exercising for Joint Health

Infrared Sauna Benefits


Sweating in an infrared sauna helps eliminate toxins such as heavy metals, chemicals, and pollutants from the body. Infrared heat penetrates deeper than traditional sauna heat, promoting a more thorough detoxification.

Infrared Sauna Benefits

De-stress / Relax

The gentle heat of an infrared sauna can relax tense muscles and reduce stress. Infrared light triggers the release of endorphins, which improve mood and promote relaxation.

Infrared Sauna Benefits

Mental Health

Regular infrared sauna use has been linked to improvements in mental health. Some studies suggest that heat therapy may help alleviate symptoms of depression and anxiety by promoting relaxation and endorphin release.

Infrared Sauna Benefits


By increasing circulation and providing gentle cardiovascular conditioning, infrared saunas can improve athletic performance and endurance. The increased blood flow helps deliver more oxygen to muscles, enhancing energy and stamina.

Infrared Sauna Benefits

Performance Recovery

Infrared saunas aid in recovery by reducing muscle soreness, improving blood flow, and reducing inflammation. Many athletes use infrared saunas after workouts to speed up recovery and decrease muscle stiffness.

Infrared Sauna Benefits

Inflammation Reduction

Infrared saunas can help reduce inflammation through increased blood flow and improved circulation. Infrared light may also directly stimulate anti-inflammatory processes in the body

How Often Should You Use an Infrared Sauna?

The optimal frequency of sauna use depends on individual health and fitness goals.

  • For General Wellness: 2-3 times per week.
  • For Detoxification: Up to 4-5 times per week.
  • For Pain Relief or Recovery: Daily use is beneficial for reducing muscle soreness and improving circulation.

How Long Should Sessions Be?

  • Short Sessions (15-20 minutes):
    Ideal for beginners or those who want a quick relaxation session.
  • Moderate Sessions (25-30 minutes):
    Suitable for general wellness, relaxation, and pain relief.
  • Long Sessions (30-45 minutes):
    Beneficial for weight loss, detoxification, and chronic pain management. Ensure hydration and monitor body temperature during longer sessions.

Differences Between Short vs. Long Sessions

  • Short Sessions:
    Provide quick relaxation, reduce stress, and improve circulation.
  • Long Sessions:
    Enhance detoxification, promote weight loss, and offer deep muscle relaxation.

Multiple Times Per Week vs. Once Per Week or Per Month

  • Multiple Times Per Week:
    Provides cumulative benefits for heart health, detoxification, and muscle recovery.
  • Once Per Week or Per Month:
    Offers relaxation benefits and mild detoxification effects but may not significantly impact chronic conditions or long-term goals.


Infrared saunas offer a variety of health benefits, from weight loss and detoxification to improved heart health and performance recovery. By using infrared light to penetrate deeply into the body, these saunas can help people relax, de-stress, and achieve optimal well-being. Whether your goal is to lose weight, detoxify, or recover after intense exercise, incorporating infrared sauna sessions into your wellness routine can be a game-changer.

Learn About The Saunas We Use Here

Ready to experience the benefits of infrared saunas?
Visit ND Wellness to learn more and book your first session today!

Need an Appointment?

Ready to experience the difference? We would love to have you! Click below to get booked now!