During an infrared sauna session, your body takes in heat from invisible infrared light. This heat goes deep into your tissues. People usually feel gentle warmth. Their heart rate goes up. They sweat a lot. Some common effects happen right away:
- Blood plasma volume drops for a short time, but it goes back to normal when you drink water.
- Hormones change, like more cortisol and growth hormone.
- You may feel relaxed because of more beta-endorphins.
These body changes make infrared saunas popular for relaxation and wellness.
Key Takeaways
- Infrared saunas use invisible light to warm your body. This raises your core temperature. It also helps your blood flow better.
- Using an infrared sauna can help relax your muscles. It can lower pain. It can make you feel happier. It can help your skin by improving blood and oxygen flow.
- Sweating in an infrared sauna helps remove toxins. These toxins include heavy metals and chemicals. You should drink water to stay hydrated.
- Infrared saunas work at lower temperatures than regular saunas. This makes the sessions more comfortable. It also saves energy.
- To stay safe, start with short sessions. Drink lots of water. Do not drink alcohol. Stop if you feel dizzy or sick.
Infrared Sauna Mechanism
How Infrared Heats the Body
Infrared sauna technology uses light waves you cannot see. These waves go through your skin and reach deeper tissues. Water, proteins, and fats inside your body take in the infrared energy. The molecules start to move, twist, and stretch. This change makes light energy turn into heat. Your body’s core temperature goes up because of this.
Near-infrared light can go deeper than far-infrared light. It can reach your muscles and even some organs. Scientists use models to see how photons move through skin layers. They find that infrared light can turn on mitochondria, which are the cell’s power centers. Mitochondria make more ATP, which gives you more energy and heat. This helps your body feel warm from the inside. Longer wavelengths, like those around 830–860 nm, can even go through clothes and reach deeper tissues. These changes help your cells stay healthy and make you feel warmer.
Infrared Sauna vs. Traditional Sauna
Infrared sauna sessions are different from traditional sauna sessions in many ways. Traditional saunas heat the air in the room. The warm air then heats your skin. Most of the heat stays close to your skin and does not go deep. Infrared saunas use radiant heat that goes about 3–4 centimeters into fat and muscle. This deeper heat helps blood flow and helps muscles heal faster.
| Aspect | Traditional Sauna | Infrared Sauna |
|---|---|---|
| Temperature Range | 150°F to 195°F (65°C to 90°C) | 120°F to 150°F (50°C to 65°C) |
| Heating Method | Heats air in the sauna room | Directly heats the body with infrared |
| Heat-Up Time | 30-60 minutes or more | 15-20 minutes |
| Energy Consumption | Higher due to heating larger air volume and maintaining high temperature | Lower due to direct body heating and lower temperature |
| Energy Efficiency | Less efficient, higher operational costs | More energy-efficient, lower operational costs |
Infrared saunas work at lower temperatures. They use less energy and heat up faster. You wait less time and pay less money. The direct heating makes the experience comfortable and helps your deep tissues.
Body Responses
Heart Rate and Circulation
When you use an infrared sauna, your body changes how blood moves. Your skin gets warmer, and your core temperature goes up. Your heart beats faster to help cool you down. Cardiac output can rise by 60% to 70%. Blood moves from your core to your skin to let out heat. Blood vessels in your skin get wider. This is called vasodilation. Wider blood vessels lower resistance and keep blood pressure steady. Your cardiovascular system handles the heat safely. Myocardial contractility stays normal.
Studies show heart rate does not change much during or after sessions. People with coronary risk factors and healthy women had no big heart rate changes. This means your body mainly works to control temperature, not to push your heart harder.
| Physiological Parameter | Change During/After Infrared Sauna | What It Means |
|---|---|---|
| Heart Rate | Slight increase, normalizes after | Supports heat dissipation |
| Cardiac Output | Increased, stays high for hours | More blood to skin |
| Stroke Volume | Drops then rises after cooling | Enhanced skin perfusion |
| Peripheral Resistance | Decreases | Vasodilation |
| Blood Pressure | Stays stable | Balanced by vasodilation |
| Myocardial Contractility | No impairment | Safe adaptation |
Tip: Drink water after your session. This helps bring back blood plasma volume and keeps your blood moving well.
Sweating and Detox
Sweating starts fast in an infrared sauna. Your body sweats to cool off and get rid of waste. Sweat has water, salts, and toxins. Studies show sweat from these sessions can carry out heavy metals and chemicals. These include aluminum, arsenic, beryllium, cadmium, nickel, lead, titanium, mercury, bismuth, chromium, cobalt, and bisphenol A (BPA). Some toxins show up in sweat even if they do not show in blood or urine. This helps your body remove harmful things.
- Toxins and metals found in sweat:
- Aluminum
- Arsenic
- Beryllium
- Cadmium
- Nickel
- Lead
- Titanium
- Mercury
- Bismuth
- Chromium
- Cobalt
- Bisphenol A (BPA)
Sweating also takes away some nutrients. You should drink fluids and eat healthy foods after a session. This helps replace what you lost and keeps your body balanced.
Muscle and Nerve Effects
Heat from the sauna goes deep into your muscles. This helps muscles heal after you exercise. Studies show athletes feel less sore after using an infrared sauna. Their muscle power drops less than with just resting. The heat boosts blood flow, which helps swelling go down and lowers inflammation. Muscle repair happens faster, and heat-shock proteins help muscles grow. These changes keep muscles healthy and strong.
Nerve relaxation is not proven, but better blood flow and less soreness may help nerves feel better. The autonomic nervous system does not get hurt by using the sauna. People often feel calm and relaxed after a session.
Heat also makes your body release endorphins. These are natural painkillers and mood boosters. Endorphin levels go up during sauna use. This makes you feel happy and relaxed. This effect can be stronger than other ways to relax. Dopamine and serotonin also rise, which helps your mood and lowers anxiety.
Note: The endorphin rush from infrared sauna sessions can help you feel less stressed and more happy.
Benefits
Relaxation and Mood
Infrared sauna sessions help people feel calm and happy. The heat turns on the autonomic nervous system. This makes the brain release chemicals like serotonin, dopamine, and endorphins. These chemicals help lower stress and boost happiness.
- The body makes less cortisol, which is the main stress hormone.
- Brain-derived neurotrophic factor (BDNF) goes up and helps the brain work better.
- Heat shock proteins protect brain cells and may help you think more clearly.
- Some people use aromatherapy, colored lights, or meditation to feel even better.
Studies show people who use infrared saunas often feel less worried and have a better mood. Some people also notice less sadness and clearer thinking.
Pain and Inflammation Relief
Many people use infrared saunas to help with pain. The deep heat helps muscles relax and blood flow improve. This can lower swelling and stiffness. Studies show people with long-term back pain, fibromyalgia, and arthritis feel less pain after using the sauna often.
- One study found people with back pain had 56% less pain after infrared therapy.
- People with fibromyalgia had pain drop by up to 32%, and the relief lasted for months.
- The heat makes more endorphins, which are natural painkillers.
- Blood vessels get wider, so more oxygen goes to sore spots and waste leaves faster.
Research shows people with arthritis move better and feel less stiff after using an infrared sauna. The body lowers bad inflammation and raises good markers. Sauna therapy is a safe way to help with pain and may mean you need less medicine.
People with long-term pain often sleep better and feel less tired after using the sauna. They also say they think more clearly and feel happier.
Skin and Detoxification
Infrared sauna sessions can help your skin look and feel better. The heat brings more blood, oxygen, and nutrients to your skin. This helps skin cells heal and grow. Using the sauna often can make your skin look smoother and more even.
- Pores open up, so sweat can wash out oils and dead skin.
- Skin gets less oily, and the surface pH may go down, which can help with acne.
- Collagen and elastin go up, making skin firmer and helping with wrinkles.
- People with eczema or psoriasis may have fewer flare-ups.
Infrared saunas also help the body get rid of toxins. The deep heat makes you sweat a lot, which removes heavy metals and chemicals.
- The skin acts like a “third kidney” to help remove waste.
- Sweat can carry out toxins like mercury, lead, and pesticides.
- Drinking water before and after helps your body get rid of these toxins safely.
Over time, people see brighter skin, fewer pimples, and faster healing of scars or marks.
Cardiovascular and Immune Support
Infrared sauna use helps your heart and immune system. The heat makes blood vessels wider, so blood pressure goes down and the heart works easier. Studies show people who use saunas often have better heart health and a lower chance of heart problems.
- Blood pressure drops, especially for people with high blood pressure.
- Heart works better, and the risk of heart rhythm problems goes down.
- Using the sauna for a long time links to fewer heart attacks and strokes.
The immune system gets stronger too. The heat raises your core temperature, which helps fight germs. White blood cell counts go up, and the body makes more heat shock proteins to protect cells.
- Sweating removes toxins that can make the immune system weak.
- Lower stress helps the body fight sickness.
- People who use saunas often get sick less and get better faster.
Regular infrared sauna sessions may help people with long-term illnesses, athletes, and anyone who wants to stay healthy all year.
Sensations
Physical Feelings
People feel different things in an infrared sauna. The heat is soft and steady. Skin gets warmer bit by bit. Muscles start to relax as the warmth spreads. Most people say it feels nice and cozy. After a few minutes, sweat starts to show. Sweat beads appear on your skin and help cool you down. Breathing stays easy because the air is not too hot.
| Aspect | Infrared Sauna | Traditional Sauna |
|---|---|---|
| Heating Method | Direct heat, goes into skin | Heats air, warms body from outside |
| Ambient Temperature | Lower (120-140°F), gentle sweating | Higher (150-195°F), strong sweating |
| Sensation of Heat | Soft, focused, not too strong | All-over, strong, can be intense |
| Session Duration | Longer, up to 45 minutes | Shorter, often 10-20 minutes |
| User Comfort | More comfy, good for sensitive people | Can feel strong, sometimes hard to handle |
| Social Experience | Usually alone | Often with other people |
Most people think the gentle heat is easier to handle. They can stay inside longer without feeling too hot. Sweating happens at a lower temperature, so it is less tiring. Muscles get loose, and joints may not feel as stiff. Some people notice tingling or a soft pulse in their skin when blood moves faster.
Tip: Drink water before and after your sauna time. This helps you stay hydrated and keeps sweating healthy.
Mental and Emotional Effects
Sauna time also changes how you feel inside. People often feel calm and peaceful. The body makes endorphins, which help with pain and make you feel good. Serotonin and dopamine go up, so you feel happier and more relaxed. Many people say they have less stress and worry after using the sauna.
Studies show using saunas often can help with sadness. One study found people felt better for six weeks after whole-body heat sessions. The stress hormone cortisol goes down during sauna use. This helps control stress and keeps your feelings balanced. The parasympathetic nervous system turns on, which helps you relax and think clearly.
People sleep better after sauna time. They wake up feeling fresh and ready. Some people use the quiet time to meditate or think about themselves. The soft heat and calm space help you feel good and safe.
Many people say they leave the sauna feeling new, with less stress and a happier mood.
Safety
Who Should Avoid
Some people should not use a sauna or need to be careful. Health experts say these groups should avoid or be extra careful:
| Group | Reason for Caution or Avoidance |
|---|---|
| Children under 7 years old | Their bodies cannot handle heat well. They could get heatstroke or dehydrated. |
| Older adults (65+) | They have trouble controlling body temperature. They can get sick from the heat. |
| Pregnant women | They could get too hot, dizzy, or faint. |
| People with heart problems | The heat can make the heart work too hard. This can cause problems. |
| People with low blood pressure | Their blood pressure could drop too much. |
| People with kidney disease | They can get dehydrated more easily. |
| People with seizure disorders | Sudden heat might cause a seizure. |
| People on certain medications | Some medicines make it harder to handle heat. |
Kids who are 6 or older can use a sauna if an adult is with them. They should only stay in for a short time. Anyone with health problems should ask a doctor before using a sauna.
Safe Use Tips
To stay safe, follow these tips:
- Start with short times, like 5 to 10 minutes. Add more time slowly.
- Drink water before, during, and after to stop dehydration.
- Wear light clothes or just a towel so you do not get too hot.
- Do not use a sauna if you feel sick.
- Do not drink alcohol before or while in the sauna.
- Pay attention to your body. Leave if you feel dizzy or bad.
- If you are new, use lower heat and shorter times.
- Ask a doctor if you are not sure about your health.
Tip: Keep water close and take breaks if you need to. Safety is most important.
When to Stop
Stop your sauna session right away if you notice these signs:
- Feeling dizzy or lightheaded
- Headache
- Feeling sick to your stomach
- Fast heartbeat
- Skin turning very red
- Feeling confused or fainting
- Feeling too hot or not comfortable
These signs mean your body is having trouble with the heat. Leave the sauna and cool down to stay safe.
People notice lots of good changes in a session. Studies show sauna use makes your heart beat faster. It helps blood move better. Muscles heal quicker after using the sauna. Doing sessions often can lower pain. It can help you sleep better. It also helps your immune system stay strong. To be safe, drink water before and after. Start with short sessions first. Pay attention to how you feel. Ask a doctor if you have health problems.
Many people say they feel calm, fresh, and want to keep being healthy.
FAQ
How often can someone use an infrared sauna?
Most people can use an infrared sauna three to four times a week. Some use it daily. Beginners should start with shorter sessions and fewer days. Always listen to the body and adjust as needed.
What should a person wear in an infrared sauna?
Loose, light clothing or a towel works best. The skin needs to breathe and sweat freely. Avoid heavy clothes. Jewelry and watches should stay outside the sauna.
Can infrared saunas help with weight loss?
Infrared saunas can increase heart rate and sweating. This may burn some calories. However, saunas do not replace exercise or healthy eating. They support wellness but do not cause major weight loss.
Is it safe to use an infrared sauna when sick?
People should avoid using an infrared sauna when feeling sick. The heat can make symptoms worse. Wait until the body feels better before using the sauna again.
How long should a typical session last?
A typical session lasts 20 to 45 minutes. Beginners should start with 10 to 15 minutes. Increase time slowly as the body gets used to the heat.
