Infrared Sauna Vs. Regular Sauna: What's The Difference?
Heat bathing has been practiced for centuries, spanning different cultures and health traditions. While the core of sauna therapy remains the same, modern wellness now offers two very distinct sauna experiences: infrared sauna vs. regular sauna.
Each has its strengths, approaches, and benefits. Be it if you’re looking for deep relaxation, enhanced recovery, or improved wellness, knowing the differences between these two types of saunas can help you find the right fit for your routine. Here at SweatHouz, we offer innovative sauna experiences to enhance your wellness journey. Join us as we guide you through the decision.
The Differences Between Infrared Sauna and Regular Sauna
The fundamental difference between an infrared sauna and a traditional (or regular) sauna is the way heat is generated and delivered to the body. In a traditional sauna, the air inside the sauna is heated to high temperatures, typically between 176°F and 200°F. Hence, your body warms as a result of the surrounding hot air. This is the type of sauna many are familiar with. It’s a classic, intensely heated environment where sweat begins pouring within minutes.
However, an infrared sauna uses infrared light waves to heat the body directly. The air temperature in an infrared sauna remains significantly lower, usually around 113°F to 140°F. This makes the experience much more tolerable for those who are sensitive to high heat. Rather than being enveloped in hot air, the infrared light penetrates deep into your skin for a more targeted and gradual heat exposure.
We’ve adopted infrared sauna technology for its ability to deliver deep-tissue benefits in a comfortable, customizable setting. While both types of saunas encourage detoxification, relaxation, and cardiovascular support, the way they achieve these results differs in intensity and method.
Infrared vs. Traditional Sauna Health Benefits
Sauna therapy in any form has long been associated with a host of health benefits. However, the type of heat exposure affects how these benefits manifest, whether from a traditional sauna or an infrared sauna. Let’s take a closer look at some of the key areas where sauna use can impact your health and wellness, and how each type of sauna compares.
Detoxification: Sweating It Out
Both regular and infrared saunas make you sweat, but they do so in different ways. Traditional saunas rely on high temperatures to induce rapid and heavy sweating. As soon as you step into the superheated air, your body reacts by sending blood to the skin’s surface. This activates sweat glands and opens pores to cool itself down. This process effectively flushes out toxins so that you feel cleansed and invigorated.
Infrared saunas are less intense in terms of air temperature. They penetrate deeper into the body’s tissues. The infrared light waves cause your core body temperature to rise from within, which stimulates sweating at a more cellular level.
This more gradual process may help the body rid itself of toxins like heavy metals, chemicals, and other impurities more effectively than traditional saunas. According to research, infrared saunas can enhance the detoxification process by pushing out toxins stored in fat cells. This may not always be achieved through superficial sweating alone.
Cardiovascular Health: Boosting Heart Function and Longevity
One of the most well-documented benefits of regular sauna use is its ability to improve cardiovascular health. Traditional saunas have been linked to a reduction in the risk of cardiovascular diseases such as heart disease and high blood pressure. Studies show that frequent sauna use (3-7 times per week) can lower blood pressure, improve circulation, and even reduce the risk of sudden cardiac death. The intense heat in traditional saunas causes the heart rate to rise. This mimics the effects of moderate exercise and promotes cardiovascular endurance.
Infrared saunas also offer cardiovascular benefits but through a slightly different mechanism. The lower temperatures create a more gradual increase in heart rate and circulation. Because the infrared light penetrates deeper into the skin, it stimulates the cardiovascular system without the extreme heat stress of a traditional sauna.
This makes infrared saunas an excellent option for individuals who have difficulty handling the high temperatures of traditional saunas. They can still enjoy the heart health benefits associated with heat therapy.
Stress Relief and Mental Clarity
The stress-relieving benefits of saunas are undeniable. If you’re stepping into a regular sauna or an infrared one, the very act of taking time to relax and sweat it out can help calm your mind and reduce anxiety. Traditional saunas provide an immediate sense of relief, as the heat begins to melt away tension from your muscles and mind. This quick and powerful relaxation effect is ideal for those who need a fast mental reset after a long day.
On the other hand, infrared saunas offer a more meditative experience. The lower, more manageable heat allows for longer sessions. Some individuals feel that these saunas help them enter a deeper state of relaxation.
Infrared saunas also promote the release of endorphins, your body’s natural feel-good chemicals. These chemicals help enhance the mood and create a sense of well-being. With a longer session, you may find yourself sinking into a focused state as your body gradually detoxifies.
Weight Loss and Metabolism
The idea of burning calories while sitting in a sauna may sound too good to be true. However, research supports that regular sauna use can positively affect weight loss and metabolism. In traditional saunas, the body’s metabolic rate increases as it works to regulate its core temperature amidst the extreme heat. This effect can be similar to moderate exercise, raising the heart rate and burning calories in the process.
Infrared saunas offer an even more interesting impact on weight loss and metabolism. Because the infrared heat penetrates deeper into tissues, it stimulates the body at a cellular level. It promotes fat breakdown and improving metabolic function.
Infrared saunas can help increase the basal metabolic rate so that your body to continue burning calories even after your session ends. Some studies suggest that a 30-minute infrared sauna session can burn as many calories as a light jog. Hence, it is an attractive option for those looking to support weight loss efforts without the strain of intense exercise.
Pairing an infrared sauna session with a cold plunge can further amplify these effects. It creates a cycle of heat and cold that boosts calorie burn and keeps your metabolism revved up throughout the day.
Immune System Support
One of the lesser-known benefits of saunas is their ability to support the immune system. In traditional saunas, the intense heat causes your body to mimic a fever-like state, which stimulates the production of white blood cells. This temporary immune boost helps your body fight off infections, viruses, and other pathogens. The increased circulation also helps distribute immune cells more efficiently. It gives your body a greater defense mechanism against illness.
Infrared saunas provide a similar immune-boosting effect, but with the added advantage of less heat stress. The deeper tissue penetration encourages your immune system to respond in a more controlled, sustained manner. The gentle rise in core temperature during an infrared sauna session helps activate the body’s natural defenses. It’s a great tool for overall wellness and illness prevention.
Our infrared sauna experience can be a regular part of your wellness routine. It keeps your body’s defenses strong, helping you stay ahead of seasonal colds or general fatigue.
Sauna Therapy for Mood Enhancement
The mental health benefits of sauna therapy often go overlooked. Yet, they can be just as profound as the physical ones. Traditional saunas have long been used as a way to unwind, de-stress, and clear the mind. The combination of high heat and time spent in quiet contemplation often leaves users feeling mentally refreshed and more relaxed.
Infrared saunas take this one step further by providing a slower, more gradual experience that allows the mind to sink into a deeper state of relaxation. Studies have shown that regular infrared sauna use can help reduce symptoms of depression and anxiety.
The release of endorphins during a sauna session can also improve overall mood and provide a natural boost in mental well-being. The warmth of the infrared light can have a calming, almost therapeutic effect to complement practices like mindfulness or meditation.
With options to stream meditation apps, calming music, or simply enjoying the quiet solitude, you can turn your sauna session into a powerful tool for emotional and mental well-being.
Hormonal Balance
Heat exposure from both traditional and infrared saunas has been shown to affect hormone regulation in the body. In a traditional sauna, the intense heat stimulates the release of growth hormone. This is important for cell repair and muscle recovery. Regular sauna use can also support adrenal function by lowering cortisol levels, which helps manage stress and prevent burnout.
Infrared saunas offer an advantage when it comes to hormonal health. The deep tissue penetration promotes a balanced hormonal response without overstressing the body. In particular, infrared saunas have been shown to positively affect ghrelin, the hormone responsible for regulating hunger.
It also affects insulin sensitivity, which plays a role in blood sugar management. Infrared saunas can provide gentle yet effective support for individuals dealing with hormonal imbalances or conditions like thyroid disorders.
Respiratory Health
Sauna therapy can also have a profound impact on respiratory health. With their high temperatures, traditional saunas help open up the airways and promote deep breathing. The intense heat of a traditional sauna can relieve congestion and improve lung function by thinning mucus and clearing out any blockages. The heat from a regular sauna can provide temporary relief for people with respiratory conditions like asthma, bronchitis, or chronic sinus issues. It does so by promoting better airflow and soothing the bronchial tubes.
While not as immediately intense, infrared saunas offer similar benefits for respiratory health. The gentle heat penetrates the body, stimulating circulation and helping to improve overall respiratory function. It can be more comfortable for individuals with respiratory sensitivities or those who find it hard to breathe in a traditional sauna’s hotter environment. This is because the infrared sauna doesn’t heat the air around you as much. The mild heat reduces the risk of irritation, making infrared saunas a great option for those with mild asthma or allergies.
Sleep Quality
The benefits of sauna therapy are in improving sleep quality as well. With their high heat, traditional saunas work to relax the body and mind. They can help to ease tension and stress that can interfere with sleep. After spending time in a sauna, your body cools down naturally, which mimics the drop in temperature that occurs as you fall asleep. This process helps signal to your body that it’s time to rest.
Infrared saunas take this benefit even further by providing a more meditative and calming experience. The lower temperature and extended session time in an infrared sauna promote the release of melatonin. This hormone is responsible for regulating sleep.
The gentle warmth helps soothe the nervous system and reduce stress, which are key factors in achieving a peaceful night’s rest. Infrared saunas are particularly effective for individuals who suffer from insomnia or sleep disturbances. The consistent, gentle heat helps regulate the body’s internal clock and improve overall sleep patterns.
Athletic Performance and Recovery: Unlocking New Potential
Saunas have long been used by athletes to enhance performance and aid in recovery. The heat of a traditional sauna helps improve blood circulation. It delivers more oxygen and nutrients to muscles that have been stressed during exercise.
This improved circulation speeds up the removal of metabolic waste products. This includes lactic acid which builds up during intense workouts and can cause muscle soreness. Traditional saunas also help in loosening stiff muscles, improving flexibility, and reducing post-workout stiffness.
Infrared saunas are an excellent tool for athletes looking for a less intense, yet highly effective, recovery method. The deep-penetrating heat of infrared light reaches muscles and joints without the overwhelming heat of a traditional sauna. Athletes can enjoy longer recovery sessions.
The gentle warmth also helps reduce inflammation and promotes faster healing of micro-tears in the muscles. This can lead to quicker recovery times between workouts. Infrared saunas are particularly beneficial for endurance athletes, who need to recover quickly without placing additional strain on their bodies.
Furthermore, you can enhance circulation, reduce inflammation, and accelerate muscle recovery by alternating between the infrared sauna and the cold plunge. This form of therapy can give you the edge you need to perform at your best.
Environmental Impact: The Sustainability of Infrared Saunas
With growing awareness of environmental sustainability, many people are becoming more conscious of how their wellness routines impact the planet. While effective, traditional saunas often require large amounts of energy to maintain their high temperatures.
Heating a regular sauna to the 176°F to 200°F range can use significant energy, especially if the sauna is used frequently. This can be a drawback to using traditional saunas for those who are environmentally conscious. It may make incorporating them into a regular routine less appealing.
Infrared saunas are more energy-efficient by contrast. They operate at much lower temperatures—between 113°F and 140°F—yet still deliver the same health benefits as a traditional sauna. The reduced heat output translates to lower energy consumption.
Hence, infrared saunas are an eco-friendlier choice for regular use. The materials used in infrared saunas are often sustainably sourced. Some infrared sauna companies even emphasize the use of non-toxic, recyclable components.
Skin Health and Anti-Aging
The heat and sweating that saunas induce also have positive effects on the skin. Regular sauna use promotes blood flow to the skin’s surface. This helps nourish your skin cells and promote a healthy glow. Traditional saunas can help clear out your pores and leave you with a refreshed complexion. They can do so by forcing the body to sweat profusely in a short amount of time.
However, Infrared saunas take skin benefits to a deeper level. The infrared light penetrates the skin and promotes collagen production. This deeper heat exposure can reduce wrinkles, improve skin tone, and accelerate the healing of scars or blemishes. Infrared saunas may also help combat the visible signs of aging by promoting a more youthful, radiant appearance over time.
Chronic Pain and Inflammation
If you deal with chronic pain, stiffness, or inflammation, saunas can be an effective tool in managing discomfort. Traditional saunas are widely known for their ability to relax tense muscles, ease joint stiffness, and reduce inflammation. The intense heat increases blood flow. It can relieve pain and promote faster recovery after physical exertion or injury.
Infrared saunas are particularly powerful for addressing chronic pain conditions like arthritis, fibromyalgia, and even long-standing muscle tension. The infrared heat penetrates deep into muscles and joints to reduce inflammation without the extreme heat stress of a traditional sauna. For those who live with chronic conditions, the gentle, soothing warmth of an infrared sauna can provide a more sustainable approach to pain management.
Infrared Sauna: A New Era in Wellness
While traditional saunas have a long and storied history, infrared saunas represent the future of wellness. Infrared technology offers a more targeted, customizable, and comfortable experience. It’s more accessible to a wider range of people, including those who may struggle with the intense heat of traditional saunas.
The ability to heat the body directly rather than relying on ambient air temperature gives infrared saunas the advantage of offering deep-tissue benefits without the discomfort of extreme heat.
Infrared Sauna vs. Regular Sauna: Which One is Right for You?
If you’re seeking an intense, sweat-inducing experience that mimics a high-impact workout, a traditional sauna may be the right fit for you. It’s ideal for those who enjoy the quick detox and heart-pounding heat of a classic sauna session.
Are you after a more gradual, soothing heat experience with deep-tissue benefits? An infrared sauna might be more your style. The lower temperatures make it easier to relax and unwind for longer periods. Additionally, the infrared light’s ability to penetrate deep into the body can offer enhanced detoxification, pain relief, and skin rejuvenation.
We’re here to help you find what works best for your body and lifestyle at SweatHouz. Our mission is to provide wellness services that complement your current routine, whether that includes heat therapy, cold plunge, or both.
We believe in the power of recovery of health. Our infrared sauna experience is just one way we’re helping you live a balanced life while feeling your absolute best.