Saunas, rooms designed to induce a physiological response through heat exposure, have been used for thousands of years as a tool for relaxation and wellness. The practice triggers a deep sweat and an increased heart rate, both linked to various health benefits. To determine which sauna type offers the most comprehensive health advantages, it is necessary to examine the mechanisms and documented effects of the two most common forms: traditional and infrared. Understanding how each technology interacts with the body allows users to choose the best method for their personal wellness goals.
Traditional Saunas: Mechanism and Effects
Traditional saunas, such as the classic Finnish style, primarily function by heating the ambient air to very high temperatures, typically ranging from 150°F to 195°F (70°C to 90°C). The heat source is generally a wood-burning or electric heater that warms a pile of rocks, radiating intense heat throughout the enclosed space. The humidity is often low, creating a dry heat environment. Water can be poured over the rocks (a process called löyly) to create temporary bursts of steam, shifting the environment to a wet sauna.
The high ambient temperature forces the body to initiate its natural cooling response, causing rapid vasodilation, or the widening of blood vessels, especially near the skin’s surface. This physiological reaction redirects blood flow and significantly increases the heart rate, often to 100–150 beats per minute, mimicking moderate-intensity exercise. Regular use can improve endothelial function and reduce inflammation, leading to a decreased risk of cardiovascular diseases, including hypertension and sudden cardiac death.
The intense heat exposure promotes a profound state of relaxation, associated with a reduction in stress hormones. The systemic heat stress encourages the release of endorphins, contributing to a sense of well-being. Studies have shown a dose-response relationship, with more frequent use (four to seven times per week) linked to a significantly lower risk of fatal cardiovascular-related diseases.
Infrared Saunas: Technology and Distinct Health Focus
Infrared saunas operate on a fundamentally different principle, using specialized emitters to generate radiant heat that warms the body directly rather than the surrounding air. This allows the sauna to operate at significantly lower ambient temperatures, typically between 120°F and 150°F (50°C and 65°C), making the experience more tolerable for longer sessions. The electromagnetic waves penetrate the skin and underlying tissues, causing the body to heat from the inside out and stimulating a deep sweat.
Infrared light exists across a spectrum categorized by wavelength: Near-Infrared (NIR), Mid-Infrared (MIR), and Far-Infrared (FIR).
Wavelength Categories
FIR is the most common for health saunas because its longer wavelength penetrates deepest, helping to stimulate sweating and promote cellular detoxification. NIR, with its shorter wavelength, focuses on the skin’s surface, offering benefits like improved collagen production and wound healing. MIR targets soft tissue, helping to expand blood vessels and increase circulation to aid in pain and inflammation reduction.
The direct, penetrating heat of infrared saunas is often cited for specific therapeutic claims, such as enhanced muscle recovery and pain relief. The ability to heat tissues directly is thought to relax sore muscles, reduce stiffness, and help with chronic pain conditions. While infrared saunas promote cardiovascular benefits by raising the heart rate, their lower operating temperature results in a less intense cardiovascular load compared to a traditional sauna.
Comparing Health Outcomes and Safety Considerations
The determination of the “healthiest” sauna type depends entirely on the individual’s primary wellness objective. For those seeking the most robust cardiovascular conditioning, the intense, high-heat environment of a traditional sauna is likely superior. The significant increase in heart rate and blood flow more closely mimics the physiological demands of vigorous exercise, offering a potent form of passive cardiovascular training.
For targeted musculoskeletal issues, pain relief, and the ability to tolerate longer sessions, the infrared sauna may be the preferred choice. The deeper, gentler heat penetration of FIR, often combined with MIR, is specifically beneficial for muscle relaxation and recovery without high-temperature stress on the respiratory system. Infrared saunas are regarded as safer for individuals with heat sensitivity or certain pre-existing heart conditions because the lower ambient temperature places less strain on the cardiovascular system.
Both types require attention to hydration, but they present different risks. Traditional saunas demand strict session limits, typically 15 to 20 minutes, to prevent overheating from the extreme air temperature. Infrared saunas allow for longer sessions, sometimes 30 to 45 minutes, but users must still monitor for dehydration, as the lower perceived heat can mask fluid loss from deep sweating. Regardless of the type, individuals who are pregnant or have unstable heart conditions should consult a healthcare provider before use.