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Infrared Sauna
Infrared saunas penetrate skin tissue deeply, potentially stimulating ATP production and mitochondrial function essential for recovery and anti-aging. Infrared saunas present an alternative to traditional saunas, supporting muscle recovery and skin health, without the extreme temperatures.
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What is an Infrared Sauna
An infrared sauna is a type of sauna that uses infrared heaters or lamps to emit infrared light, which directly heats your body instead of primarily heating the air around you.
Unlike traditional saunas that operate at very high temperatures (80-100°C), infrared saunas typically run at more moderate temperatures of approximately 48-65°C (120-150°F). This occurs through specialized panels that emit infrared radiation, which penetrates the skin and converts to heat within the body rather than primarily heating the ambient air.
Electromagnetic radiation exists on a spectrum defined by wavelength, with each range producing distinct effects on biological tissue. Ultraviolet light (100-400 nm) and visible light (400-700 nm) occupy the shorter wavelength portions of this spectrum. Infrared (IR) radiation, spanning 700 nm to 1 mm, falls beyond human visual perception but is detectable as thermal energy.
3 types of Infrared Sauna: FIR, MIR, NIR
Infrared saunas can use red light of different lengths, further categorizing them into three parts:
Near-Infrared (NIR)
Near-Infrared (NIR): 0.7-1.5 μm: penetrates most deeply (5-10mm below skin), potentially reaching muscle, joints, and bone.
Mid-Infrared (MIR)
Mid-Infrared (MIR): 1.4-3.0 μm: penetrates moderately (2-5mm) and significantly increases circulation and sweating. They’re particularly effective at improving blood flow to muscles and soft tissues, potentially aiding recovery and reducing joint stiffness.
Far-Infrared (FIR)
Far-Infrared (FIR): 3.0-1000 μm: comprising the longest wavelength, penetrating 1-2mm into tissue and efficiently absorbed by water molecules in the skin, FIR may improve endothelial function and blood pressure regulation.
How does an infrared Sauna work?
The benefits of infrared saunas are rooted in their ability to emit infrared radiation (IR), which penetrates the skin up to 1.5 inches deep, a process called photobiomodulation. The hypothesized mechanism suggests Infrared photons are absorbed by cells during red light exposure, stimulating ATP production, electron transport, and mitochondria membrane potential. This is believed to support tissue recovery, reduce inflammation, and relieve pain. (1) (2)
Due to its recovery stimulating properties, infrared saunas are a popular choice amongst biohackers, anti-aging experts, and athletes.
6 Potential Benefits of Infrared Sauna
Infrared light penetrates skin tissue exerting potentially therapeutic, or recovery-promoting effects in the body. While its mechanisms aren’t fully understood yet, most research explains it via improved cellular energy production. Infrared light may modulate mitochondria dynamics, stimulating mitochondrial protein called cytochrome c oxidase (CCO) which increases ATP. (3)
Skin Health
Skin Health: infrared light penetrates deep into skin tissue, stimulating fibroblast activity which can increase collagen, hyaluronic acid, and elastin production. This leads to potent anti-aging like reduced wrinkling and aging effects, benefits that primarily stem from accelerated skin tissue recovery. (4) (5) (6)
Muscle Recovery
In athletes, deep penetration of infrared heat (3-4 cm into fat tissue) at 35–50°C improved neuromuscular recovery. (7) Since it supports cellular processes, IR may help combat fatigue which coincides with accumulated junk volume, or toxins, free radicals, and lactic acid in muscles. Infrared radiation can accelerate the clearance of lactic acid and reduce markers of muscle damage such as malondialdehyde (MDA), a byproduct of oxidative stress. (8) (9)
Increase Energy
Near-infrared irradiation may support ATP production, the body’s primary energy currency, by stimulating mitochondria function. Some data in neural cells and animal models suggest that IR may acutely trigger ROS production, modulating mitochondria function leading to increased ATP production. (10) (11) (12)
Heart Health
Infrared saunas stimulate vasodilation which enhances circulation throughout the body. Far-infrared (FIR) therapy can increase the expression of endothelial nitric oxide (eNOS) levels, an important agent involved in circulation. (13) (14) Science has established IR as pro-circulatory, highlighting potential mechanisms like vessel dilation and angiogenesis (creation of new vessels). (15) (16) Additionally, improvements in circulation can lead to reduced blood pressure, highlighting its anti-hypertensive potential. (17) (18) (19)
Joint Pain and Arthritis
Infrared Sauna vs. Traditional Sauna
Traditional Finnish saunas heat the body through convection. A stove heats stones to high temperatures (80-100°C/176-212°F), and water is occasionally poured over these stones to generate steam. This high-temperature, high-humidity environment quickly elevates core body temperature through the skin’s surface.
Regular traditional sauna use may improve cardiovascular health by reducing blood pressure and enhancing vascular function (26). A study following over 2,300 Finnish men found frequent sauna bathing (4-7 times weekly) was associated with reduced risk of cardiac events and all-cause mortality (27).
Infrared saunas use invisible light waves that penetrate the skin tissue directly, similar to how sunlight warms your skin even when surrounding air remains cool. They operate at lower temperatures (45-60°C/113-140°F).
The key difference: infrared radiation directly heats the body without significantly warming the surrounding air, creating a more comfortable experience for those who find traditional saunas too hot. The addition of red light further stimulates light-specific adaptations, potentially beneficial for cellular repair, energy metabolism, and anti-aging.
Key Differences: Traditional vs. Infrared Sauna
Temperature: Traditional saunas operate at higher temperatures (80-100°C) compared to infrared models (45-60°C).
Humidity: Traditional saunas can create high-humidity environments, while infrared saunas maintain low humidity.
Warm-up time: Traditional saunas require 30-40 minutes to heat, while infrared models reach operating temperature within 15-20 minutes.
Energy consumption: Infrared saunas typically consume less electricity due to lower operating temperatures.
Drawbacks of Infrared Sauna
Infrared saunas, while offering potential benefits, also come with several drawbacks.
Prolonged exposure can lead to heat exhaustion, dehydration, and skin irritation, particularly for those with sensitive skin or pre-existing conditions like eczema or rosacea. The closer and longer the subject is exposed to red light, the intensity increases. Overdoing can lead to sunburns and itching, similar to sun damage.
Red light exposure may cause damage to the retina, (28) hence why it is advised for people to use protective eyewear during cosmetic treatments, such as during a session in a 360 degree full body infrared panel bed.
Individuals with cardiovascular conditions, such as high blood pressure or heart disease, should exercise special caution as high heat environments can increase the strain on the heart.
