Regularly using an infrared sauna can really make a difference for your health. It can help lower blood pressure, improve circulation, reduce muscle soreness, and even boost the quality of your sleep. However, most of these benefits come from consistent use over several weeks, rather than just a one-time visit. When combined with good recovery habits, the effects can be even better. This guide will explore the research behind sauna use, explain what happens to your body during sessions, and offer tips on how to add infrared sauna therapy into your routine for real results. If you’re interested, you can book a session at any TH7 Body Labs studio.

If you want to try a session yourself, you can book a protocol at any TH7 Body Labs studio.

How infrared saunas work (and why they feel different to a traditional sauna)

As soon as you enter an infrared sauna room for the first time, you will be pleasantly surprised by how natural the environment feels. Unlike Finnish saunas, you will not experience the overwhelming heat or suffocation that may force you to leave after only a few minutes. This isn’t just a milder version; it’s a different experience altogether.

Direct Heating with Infrared Light

In a traditional sauna, the air is heated up to 80-100°C, and you feel the heat while sitting inside. However, an infrared sauna bypasses all these steps because the infrared rays (which come right after the visible light in the electromagnetic spectrum) do not heat up the air, but heat your body directly.

That’s why you’ll find yourself feeling warm even before the air in the room gets warm. Infrared rays pass through your body tissue and are transformed into heat, thereby increasing your body’s temperature but without the oppressive heat of a conventional sauna.

Lower Temperatures, Deeper Effects

Infrared saunas usually work at temperatures ranging from 45 to 65 degrees Celsius. Although this temperature may seem relatively low compared to those in conventional saunas, infrared waves can go deep into the body and produce similar reactions to conventional saunas. In some cases, the results are even more pronounced. Your pulse will increase, your blood vessels will dilate, and you will sweat after 15 to 20 minutes.

Thanks to the cooler air temperature, most people can comfortably stay in for 30 to 45 minutes, which aligns with the duration most clinical studies on sauna use focus on.

Understanding Near, Mid, and Far Infrared

The infrared spectrum is divided into three bands. Near infrared has the shortest wavelengths and is linked to effects on skin and surface-level tissues, like boosting collagen production. Mid infrared goes deeper and is primarily associated with improved circulation and pain relief. Far infrared has the longest wavelengths, penetrates the deepest, and leads to the heavy sweating often associated with detoxification.

The quality full-spectrum cabins at TH7 have all three forms of infrared. The more economical sauna options tend to concentrate on the far infrared form alone, which works great, although it ignores the advantages of near infrared and mid-infrared.

Stress Relief and Mental Health

Heat therapy is one popular way of reducing the stress reactions in your body without necessarily having to take drugs or meditate. The use of infrared saunas works best in this regard because the heat is tolerable enough to make you relax.

How Infrared Lowers Cortisol and Boosts Endorphins

As your core temperature rises, your body activates heat shock proteins and releases beta-endorphins, which are those feel-good compounds similar to what you get from a runner’s high. Furthermore, regular heat exposure helps your stress response recover more quickly, leading to lower baseline cortisol levels over time with consistent sauna use.

You might also see an improvement in heart rate variability, which is a great indicator of your body’s recovery state. A higher HRV generally means better sleep, quicker recovery from workouts, better handling of daily stress, and easier recovery from illnesses. For those dealing with ongoing stress, sauna sessions can complement other strategies to manage anxiety.

Why You Feel Clearer and Calmer After a Session

The clarity of mind that people have after undergoing IR sessions is not a placebo. Elevated body temperature (together with increased circulation of blood to the brain) helps to positively impact moods and mental functioning, due to the continued production of endorphins. This can be quite helpful for those suffering from constant stress or feeling mentally sluggish because of work pressure.

Trying two or three sessions a week can significantly lower baseline stress levels within a month.

Better Circulation and Heart Health

Here’s where the case for infrared saunas gets intriguing. The cardiovascular benefits can resemble those of exercise rather than mere relaxation.

Vasodilation, blood flow and lower blood pressure

When infrared heat elevates your core temperature, your blood vessels dilate to circulate warm blood to the skin, helping you cool down. Your heart rate can reach 100 to 150 beats per minute, resembling a moderate cardio workout, and blood circulation improves throughout your body.

With regular use, this vasodilating effect tends to improve endothelial function, which is basically the ability of the blood vessels to dilate and constrict when necessary. Improved circulation means that even the parts of the body which do not normally get much blood circulation, such as muscles and skin, begin to get more attention. This benefit is one reason why regular infrared sauna use is tied to lower blood pressure in many people.

What the research shows for heart health

In Finland, a long-term study involving over 2,000 men revealed compelling insights into the benefits of sauna use on heart health. Those who enjoyed a sauna session four to seven times a week were half as likely to die from cardiovascular disease compared to those who only indulged once a week. This significant finding underscores why we emphasise sauna use in our cardiovascular health programs.

While research specifically on infrared saunas is not as extensive, the findings remain promising. According to a review published in the Canadian Family Physician, there is solid evidence supporting the role of far-infrared saunas in normalising blood pressure. These saunas also offer advantages to individuals with congestive heart failure when used with medical guidance. Regular sauna sessions can lead to noticeable reductions in blood pressure for those dealing with hypertension. However, it’s crucial for individuals on blood pressure medication to consult their healthcare provider before incorporating infrared saunas, as they may occasionally cause a drop in blood pressure in those already managing their condition with medication.

Muscle recovery and pain relief

Recovery of the muscles and reduction of pain are common reasons why athletes opt for our services, and the results can be felt almost immediately. Just after one treatment, there is a considerable improvement in their muscle soreness and stiffness after training.

Easing sore muscles and post-training stiffness

Heat plays a crucial role by boosting blood circulation to muscle tissues. This not only speeds up the removal of waste products from the body but also ensures oxygen and nutrients reach the repairing areas efficiently. For athletes dealing with soreness after rigorous training, this means experiencing less delayed onset muscle soreness (DOMS) and returning to peak performance faster. A study involving male basketball players showed that a single infrared sauna session after exercise lessened the drop in jump performance and reduced muscle soreness more effectively than passive recovery.

Infrared saunas excel in treating tight muscles and connective tissues because their heat penetrates more deeply than a hot shower or external heat packs. Athletes find that their recovery between intense sessions improves significantly with two or three infrared sauna visits per week, a routine many professional teams incorporate into their schedules.

Chronic pain conditions where infrared can help

When it comes to chronic pain, infrared therapy shows promising results, especially for conditions like rheumatoid arthritis, ankylosing spondylitis, fibromyalgia, and chronic tension-type headaches. Research published in Clinical Rheumatology highlighted notable short-term reductions in pain and stiffness for patients with rheumatoid arthritis and ankylosing spondylitis, without worsening their conditions over four weeks of treatment.

For those suffering from lower back pain and neck tension due to overuse, although the evidence is mostly anecdotal, the rationale behind the therapy is strong. The increased blood flow, reduced muscle tension, and calming effect on the nervous system all contribute to alleviating pain. While infrared saunas won’t cure structural injuries, and should not replace physiotherapy or medical treatment for serious conditions, they can be a valuable part of a comprehensive pain management routine. For a more detailed exploration, check out our guide on using infrared saunas for pain relief.

Detoxification through deep sweating

When it comes to infrared saunas, the promise of detoxification often gets exaggerated in marketing. It’s important to understand what truly happens during a sweat session. 

What actually happens when you sweat?

Sweat is made up mostly of water with a small amount of sodium, chloride, and a very little amount of urea and lactate. The liver and the kidneys do most of the detoxification, not the skin. So, although saunas are often advertised as “toxin flushers,” it is not completely correct.

However, deep sweating through prolonged infrared sauna use can facilitate the release of substances that might not otherwise leave the body as easily.

The role of heavy metals and environmental pollutants

Research indicates that sweat does contain measurable levels of heavy metals such as cadmium, lead, mercury, and arsenic, along with some organic pollutants like BPA and PCBs. Interestingly, in some cases, these toxins are found in higher concentrations in sweat than in blood or urine. The Blood, Urine, and Sweat (BUS) study showed that many toxic elements are more readily excreted through sweat, including some not detectable in blood tests. For individuals with higher-than-normal exposure to these substances, regular sauna sessions can provide a helpful secondary method for eliminating them.

It’s crucial to remember that detoxification is a gradual process that works best in conjunction with fundamental health practices: staying hydrated, consuming enough fibre, getting sufficient sleep, and minimising exposure to environmental pollutants. While saunas aren’t a magic solution, they can be a valuable part of a comprehensive approach to supporting your body’s natural detox systems.

Skin health, collagen and a natural glow

Many people notice improvements in their skin health soon after starting infrared therapy. Often within weeks, users experience visible changes that are quicker than those from other treatments.

How infrared boosts collagen production

Infrared therapy, particularly using near and mid-infrared wavelengths, penetrates deeply into the skin’s dermis. This action stimulates fibroblasts, the cells that produce collagen and elastin, essential proteins for skin strength and elasticity. During these sessions, increased blood circulation brings additional nutrients and oxygen to skin cells, promoting turnover and repair. Red light therapy operates on a similar mechanism, which is why those invested in long-term skin health often combine it with infrared sauna sessions.

Improvements in skin tone, texture and premature ageing

Regular users of infrared therapy often report more even skin tone and smoother texture. Fine lines associated with early aging often appear less pronounced. The noticeable glow many describe after a session results from both increased blood flow and the surface-level clearing of sweat ducts, leading to better skin hydration. For more insights, our guide on infrared sauna skin benefits offers detailed information.

Depending on your skin type, the results may differ. Although sweating deeply will open up clogged pores, the warmth can lead to breakouts in some cases. In most instances, however, individuals develop a positive response to the heat after a few weeks of regular use.

Better sleep and immune function

Those who are dedicated to living longer and healthier lives will inevitably find themselves gravitating back towards their sauna sessions. In addition to aiding in sleep, saunas are also effective at strengthening the immune system.

How heat exposure supports deeper sleep cycles

The body begins the sleep process by lowering its core temperature. Interestingly, spending time in a sauna 90 minutes to two hours before bedtime raises your core temperature. This increase is followed by a deeper cooldown, enhancing the natural signal for sleep. 

Many who use saunas in the early evening experience rapid onset of sleep as well as increased duration of sleep in the deep state. These benefits are mostly experienced within the first four weeks.

Hyperthermia, white blood cells and immune response

When your body experiences a brief rise in core temperature, known as mild hyperthermia, it can lead to increased white blood cell production and better immune system readiness. This response is akin to how a fever works to combat infections by creating an unfriendly environment for pathogens and alerting the immune system. Over time, regular sauna sessions contribute to a stronger immune defence.

Finnish studies have demonstrated that people who use saunas regularly suffer less often from respiratory infections and even pneumonia. This is a long-lasting effect that results from the actual strengthening of the immune system.

Weight loss and metabolic effects

When talking about losing weight, it is crucial to distinguish between reality and myth, especially when using infrared saunas. 

What infrared sauna sessions can and cannot do for fat loss

The amount of calories burned from using an infrared sauna for 30 minutes ranges from 200 to 600 calories. These values depend on your body weight, the temperature of the sauna, and the strain put on your circulatory system. This is comparable to burning calories from walking for 30 minutes.

Even more interesting, perhaps, are the metabolic changes that occur in the body as a result of using saunas. For some individuals, regular sauna sessions increase insulin sensitivity and decrease blood sugar levels. They also promote heart health, particularly among people who are unable to perform strenuous exercises due to injuries. However, these benefits contribute to long-term metabolic health rather than directly replacing the need for resistance training and a balanced diet for fat loss. For a deeper understanding, check out our detailed article on how saunas affect weight loss.

Honest expectations around calorie burn and water weight

If you weigh yourself before and after taking a sauna bath, you will see that there will be a difference of about one or two kilos. The reason for this difference in body weight is simply because the body loses water through sweat, which is regained after drinking.

The real value of infrared saunas lies in using them in combination with other aspects of life. It allows for better sleep, decreased stress levels, faster muscle recovery, and increased insulin sensitivity, all of which help in fat burning. However, you should be aware that saunas alone cannot bring about fat burning.

How to actually get the benefits: a recovery-stack approach

Infrared saunas are most effective when incorporated into a comprehensive recovery regimen, as opposed to being used independently. The addition of cold therapy can greatly increase their effectiveness.

Why infrared works better when paired with cold exposure or contrast therapy

Combining these techniques is effective because each affects the body differently. Infrared saunas promote blood flow and relaxation by expanding blood vessels and calming the nervous system. Cold exposure, in contrast, tightens blood vessels and stimulates a burst of energy by releasing norepinephrine. Alternating between heat and cold improves circulation more than using them separately, which is why top athletes have embraced contrast therapy for years.

A regular schedule would be to begin with hot treatments and then alternate between hot and cold therapies, which not only improves blood flow but also increases concentration and decreases muscle pain better than infrared saunas do alone.

How TH7 sequences infrared into our protocols

At TH7, our Nordic-inspired protocol uses a sequence involving an infrared sauna, a 4-degree cold plunge, and contrast pools to optimise blood flow. Members begin with the sauna to increase body temperature and open blood vessels, move to the cold plunge for a sharp recovery response, and then repeat the cycle. Most members complete two or three cycles per session.

Our Afterburn protocol is designed for those recovering from intense training. Here, the infrared sauna comes after compression therapy and before contrast pools. This order allows the heat to target muscles that have already been flushed by compression. We use this method with athletes from teams like the Broncos and Wallabies, and recommend it for those who train hard multiple times a week.

For individuals interested in longevity rather than intense training, simply alternating between the infrared sauna and cold plunge can provide significant benefits. The key is following the structured protocol rather than focusing solely on the equipment.

Session length, frequency and what to expect from your first 4 weeks

In your first visit, shoot for 20 to 25 minutes inside the infrared sauna. Most individuals experience significant sweating after 15 minutes, and spending more than 30 minutes during your first day could make you feel drained rather than revitalised.

In the first couple of weeks, you need to aim for two to three sessions per week. In the second week, you can easily add an extra five minutes to each session, making the duration 30 or 35 minutes long, and chances are you will start feeling that your sleep has improved after just one week. The third week is characterised by less stress, as if there is more room in your days, despite nothing else changing.

After four weeks, most people realise that three sessions per week are sufficient. Professional athletes undergoing intense training may choose to take four or five sessions per week. Healthy individuals can use the sauna daily as long as they have adequate water and electrolyte levels.

Safety, hydration and who should be cautious

Infrared saunas are generally safe for most individuals, but they do impact your cardiovascular system significantly. This means a few key factors should be kept in mind.

How long is too long

For healthy individuals, 45 minutes in an infrared sauna usually suffices. Any longer, and you may begin losing out on the benefits and could suffer from dehydration and exhaustion. If you spend more than 30 minutes in the sauna regularly, it is recommended that you consume 500-750ml of water before and after using the sauna, especially if you sweat excessively.

It is possible that you have overstayed if you feel dizzy when standing up, nauseous, have an accelerated heart rate that does not slow down immediately, or feel fatigued. Should you encounter these symptoms, you can try decreasing your stay by 10 minutes on your next visit.

When to check with a healthcare professional

Pregnancy is a major concern when it comes to using infrared saunas. It’s particularly important to avoid them in the first trimester, as increased core temperatures during early pregnancy can pose developmental risks. Additionally, individuals with cardiovascular issues, low blood pressure, epilepsy, or those on medications impacting heat tolerance should seek medical advice before making infrared sauna sessions a part of their routine.

There is, however, no cause for alarm. Infrared saunas tend to be kinder to your heart than regular saunas, and you should have no problem using one if your condition is under control.

Experience the Benefits of Infrared Sauna at TH7 Body Labs

At TH7 Body Labs, we offer a unique wellness experience in Brisbane, Cleveland, and on the Sunshine Coast. Our studios feature full-spectrum infrared cabins designed to enhance recovery and promote longevity.

You can choose to book a single infrared session, participate in a structured program like the Nordic or Afterburn, or become a member to integrate regular wellness practices into your routine.

If you’re new to infrared saunas, starting with our protocol-based approach makes the process straightforward. We organise the session for you, combining infrared therapy with elements such as cold exposure, contrast pools, and recovery exercises. After 60 to 75 minutes, you leave feeling rejuvenated, with guidance on how to continue your wellness journey at home. Book your first session at the studio closest to you.

FAQs

How long should a beginner stay in an infrared sauna? 

You should begin with 15 to 20 minutes for your first visit, even if you think you can stay longer. This is because the heat continues to build up in the tissues even after you leave the chamber.

How often should you use an infrared sauna to see results?

The recommended frequency of usage ranges from two to three times a week, depending on the desired result. You will start experiencing changes in sleeping and stress in about seven to ten days, whereas changes regarding muscles and skin will take four weeks. The more intensive athletes train, the more often they need to attend the infrared sauna.

Is an infrared sauna safe to use every day?

Yes, if you stick to using the sauna for up to 30-40 minutes a day. This practice is common in Finland and Japan without any side effects being reported. If you’re new to sauna, build up gradually rather than jumping straight to daily sessions.

Do infrared saunas emit harmful EMFs or radiation?

Infrared radiation, unlike X-rays or ultraviolet light, does not harm DNA. It shares its place on the electromagnetic spectrum with the warmth you feel from a campfire or sunlight on a chilly day. Some poorly constructed cabins might emit higher levels of electromagnetic fields (EMF), which is why at TH7 studios, we prioritise low-EMF certified equipment. In a well-designed infrared sauna, the EMF exposure you experience is actually lower than what you would encounter from many common household devices.

Can you use an infrared sauna while pregnant?

In general, infrared saunas are not recommended during pregnancy, especially in the first trimester, since high body temperature during early pregnancy could impact fetal development. Speak with your obstetrician before using any sauna while pregnant.

Should you shower before or after an infrared sauna?

Do both. Showering before the session eliminates any lotions or oils from your skin that might inhibit sweating. The cold shower at the end closes the pores, bringing your body back to baseline, and makes you feel great on your way out. When you have contrast therapy, the cold plunge replaces the shower at the end of your session.

Is an infrared sauna better than a traditional Finnish sauna?

There is no definitive answer; it really depends on your personal preference. The traditional Finnish sauna is based on many years’ worth of research and is much hotter, resulting in a better cardiovascular response to heat. The infrared option is not as hot but penetrates deep into the tissue, making it more comfortable to use for prolonged periods. If you want maximum cardiovascular benefit, then the traditional sauna is a better choice.