Infrared vs. Traditional Saunas: A Comparative Guide

Introduction

Saunas have long been associated with relaxation, cardiovascular health, and physical recovery. Today, two major types dominate the landscape: traditional saunas, which use heated air or steam, and infrared saunas, which use light to penetrate tissues and warm the body from within. While both offer health benefits, there are several key differences in how they operate and how users experience them.

How They Work

Traditional Saunas:

• Use electric, gas, or wood-burning heaters

• Heat the surrounding air to 175–212 °F (80–100 °C)

• Warm the body through convection and radiant heat

Infrared Saunas:

• Use far-infrared (FIR) light to heat the body directly

• Operate at 113–140 °F (45–60 °C )

• Deliver deeper tissue penetration with lower ambient heat

Feature	Traditional Sauna	Infrared Sauna
Heat Type	Heated air (dry or steam)	Far-infrared light
Temp Range	175–212 °F (80–100 °C)	113–140 °F (45–60 °C)
Tissue Penetration	Surface heat	Deep tissue penetration
Warm-Up Time	30–45 min	10–15 min
Comfort	Intense, high heat	Gentler, low heat
Energy Use	Higher	Lower
Tolerance	May be hard for some users	Well tolerated by heat-sensitive clients

Comparing Benefits: Infrared Sauna vs. Traditional Sauna

Shared Benefits:

• Improves circulation and vascular function (e.g., elevated heart rate and vasodilation similar to moderate exercise)

• Supports stress reduction via parasympathetic activation

• Enhances muscle recovery and joint pain relief

• Evidence shows both sauna types induce comparable cardiovascular responses: increased VO₂, reduced arterial stiffness, and lowered blood pressure

• Mechanisms include heat-induced protein expression, nitric oxide production, and improved autonomic balance

Infrared Sauna Benefits:

• Endothelial function improved: Imamura et al. (2001, JACC) conducted a randomized trial where patients with coronary risk factors used 60 °C FIR saunas for 15 minutes daily over 2 weeks. Results showed a significant increase in flow-mediated dilation (FMD), a measure of vascular health

  • Imamura et al., JACC, 2001 PubMed

    
    

• Cardiovascular and lipid benefits post-exercise: A 2022 RCT (47 adults with cardiovascular risk factors) compared exercise alone vs. exercise followed by a traditional sauna (EXS). While not infrared, similar cardiovascular stress underlies both modalities. The EXS group saw +2.7 mL/kg/min VO₂max, –8 mmHg systolic BP, and improved cholesterol compared to exercise alone

  • Earric Lee et. al., Am J Physiol Regul Integr Comp Physiol. 2022 PubMed

    
    

• Athletic Recovery: FIR improved soreness and neuromuscular performance 14 hours post-exercise without negatively impacting sleep or autonomic recovery. Subjects reported less muscle soreness and better subjective recovery.

  • Ahokas et al., Biol Sport, 2023 PubMed

    
    

• Fibromyalgia + Chronic Fatigue Syndrome: 44 women with fibromyalgia underwent 12 weeks of combined FIR sauna (3/week) and underwater exercise (2/week). Results showed 31–77% reductions in pain and symptom scores, maintained at 6-month follow‑up.

  • Matsumoto et al., Complementary Therapies in Clinical Practice, 2010 JACC

    
    

• Heart Failure Markers: In a clinical trial with 20 NYHA II–III CHF patients, daily 60 °C (140 °F) FIR sauna for 15 min over 2 weeks significantly improved endothelial function and reduced plasma BNP — with 17/20 patients reporting symptom relief.

  • Kihara et al., JACC, 2002 PubMed

Traditional Sauna Benefits:

• Longevity & Mortality: A 20-year Finnish study of 2,300+ men showed a 63% lower risk of sudden cardiac death and 61% lower stroke risk with frequent sauna use

  • Laukkanen et al., JAMA Intern Med, 2015 PubMed

    
    

• Heart failure symptom improvement: Daily 60 °C dry saunas for 15 minutes over 2 weeks in CHF patients improved endothelial function and decreased BNP—a marker of cardiac stress.

  • Kihara et al. (2002, JACC) Pub Med

    
    

• Blood Pressure & Vascular Function: An 8-week randomized trial combining exercise with 15-minute post-session dry sauna use showed a reduction in systolic BP by 8 mmHg and improved arterial stiffness compared to exercise alone

  • Haapala et al., Am J Physiol Regul Integr Comp Physiol, 2022 PubMed

    
    

• Cardiovascular Mortality Reduction: Sauna use ≥4 times per week was associated with a significantly lower risk of fatal cardiovascular disease compared to once-weekly users

  • Laukkanen et al., BMC Med, 2018 PubMed

High-grade peer-reviewed trials support robust cardiovascular and recovery benefits for traditional saunas, with complementary evidence emerging for infrared use. Both modalities trigger common physiological responses — heat stress, increased circulation, and vascular adaptation — making their benefits broadly transferable. As infrared sauna research grows, it continues to close the evidence gap with traditional methods.

Benefits for Clients

While both sauna types provide health benefits, the client experience differs in terms of heat intensity, comfort, and personal preference.

Infrared Sauna:

• Lower ambient heat = more comfort

• Accessible for seniors and those with heat intolerance

• Shorter sessions allow easier scheduling

Traditional Sauna:

• Intense heat offers a familiar, cathartic experience

• Perceived as more effective for detox through sweat

• Strong cultural resonance for some users

Benefits for Clinics

For many businesses, infrared saunas offer operational advantages: less space, faster turnover, and broader appeal.

Consideration	Infrared Sauna	Traditional Sauna
Space Needed	Compact, vertical cabin	Larger room required
Energy Efficiency	High	Moderate to low
Client Throughput	Faster warm-up = more sessions	Slower turnover
Accessibility	Ideal for diverse client needs	May require more screening
Setup & Maintenance	Plug-and-play options available	Requires ventilation & heat control

Conclusion

Traditional and infrared saunas each offer compelling, science-backed health benefits. Traditional saunas are supported by decades of research showing reductions in cardiovascular mortality, improved fitness, and strong thermoregulatory effects. Infrared saunas, while newer, have demonstrated comparable outcomes in key areas such as blood pressure regulation, vascular function, and muscle recovery—often with greater user comfort and lower operational demands.

Ultimately, both modalities induce similar physiological responses, including increased circulation, heat stress adaptation, and autonomic nervous system activation. For clinics and clients alike, the best choice depends on therapeutic goals, heat tolerance, space requirements, and individual health status.