Sauna bathing is an ancient practice that has become popular in modern wellness routines, sought after for relaxation and various health benefits. The primary sauna options are the traditional sauna, often called Finnish or steam, and the newer infrared sauna technology. These two types offer fundamentally different experiences and physiological effects, making the choice between them dependent on individual goals and preferences. Understanding how each unit operates and how the body responds to the distinct heating methods is important.
How Each Sauna Generates Heat
The most significant distinction between the two sauna types lies in the physics of their heat delivery. A traditional sauna uses a stove or heater, often electric or wood-fired, to warm stones, which then heat the air inside the cabin through convection and conduction. This method results in a very high ambient air temperature, typically ranging from 180°F to 200°F (82°C to 93°C). The heat is felt all around the body as the high-temperature air makes contact with the skin.
An infrared sauna uses specialized emitters to project radiant heat waves directly onto the body. These invisible light waves, primarily in the far-infrared spectrum, are absorbed by the body without significantly heating the surrounding air. Consequently, infrared saunas maintain a much lower ambient temperature, usually between 120°F and 150°F (49°C to 66°C). The heat is generated internally within the body’s tissues rather than being absorbed from the air.
Physiological Impact and Health Outcomes
The high ambient heat of a traditional sauna causes a strong external stress response. Extreme temperatures cause heavy surface sweating and a rapid increase in heart rate as the body attempts to cool itself. This intense, short-term heat exposure triggers a significant cardiovascular response, similar to moderate exercise. This response is linked to improved circulation and a reduction in cardiovascular mortality, benefits supported by decades of research on high-temperature Finnish sauna practices.
Infrared saunas increase core body temperature using radiant heat, relying less on extreme air temperature. The deeper penetration of infrared waves warms muscle tissue and joints more profoundly. This lower-intensity heat stress is associated with less strain on the cardiovascular system, making it more tolerable for individuals sensitive to high heat.
Both saunas promote profuse sweating, a common mechanism cited for “detoxification.” Both types of heat exposure induce vasodilation, or the widening of blood vessels, which improves blood flow. This improved circulation can aid in muscle recovery and pain relief. Studies indicate that both modalities achieve comparable outcomes in areas like blood pressure regulation and enhanced vascular function.
Practical Differences in Use and Environment
The environmental conditions within each sauna create distinct user experiences. Traditional saunas feature intense, dry heat, though users can introduce humidity by pouring water over the hot stones to create steam, known as löyly. This immediate, enveloping heat can be challenging to endure for long periods.
The environment in an infrared sauna is much drier and more temperate, offering a gentler experience on the skin and respiratory system. Since the heat source is light, the air remains cooler, allowing for a more comfortable and prolonged session. A typical traditional session lasts about 15 to 20 minutes, while an infrared session is often recommended for 30 to 45 minutes to achieve the desired effect.
Logistically, the saunas differ significantly in setup and operation. Traditional saunas require a longer preheat time, often needing 30 to 60 minutes to reach operating temperature. Infrared saunas heat up faster due to their direct radiant panels, sometimes ready in 10 to 15 minutes. Furthermore, infrared units are typically more energy-efficient and easier to install, often available as pre-assembled kits that require less space and simpler ventilation.
Determining Which Sauna is Right for You
Neither the traditional nor the infrared sauna is definitively superior; the choice depends on aligning the technology with personal preferences and wellness goals. The traditional sauna is the better option for those who seek the classic, intense heat experience and high humidity. It is also suited for users whose primary goal is robust, high-intensity cardiovascular conditioning, supported by extensive research, and who have a high tolerance for extreme temperatures.
The infrared sauna is preferable for individuals sensitive to high heat or those who desire a gentler session sustained for a longer duration. Its deeper tissue warming appeals to users focused on muscle recovery and pain relief. The practical benefits of faster warm-up and easier home installation also make it a convenient choice. Ultimately, the most effective sauna is the one an individual is willing and able to use consistently.