Infrared Sauna Use. Why and What Benefits will I see?
Infrared saunas have become increasingly popular in the wellness and fitness world, and for good reason. Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to warm the body directly at lower temperatures. This creates a more tolerable heat experience while still producing a deep sweat and a range of measurable physical benefits.
One of the biggest advantages of sauna use in general is improved cardiovascular function. When the body heats up, blood vessels dilate (open up) and circulation increases, similar to what occurs during moderate cardio exercises and lifting. Similar to exercise, research suggests that regular sauna use may help reduce blood pressure, improve vascular function, including reduction in arterial stiffness, and support overall heart health. A review published in the Mayo Clinic Proceedings found that sauna bathing is associated with reduced risk of cardiovascular disease and improved circulation.
Infrared saunas may also support exercise recovery and athletic performance. Heat exposure increases blood flow to muscles, helping deliver oxygen and nutrients while assisting the removal of metabolic waste products. This can reduce muscle soreness and speed recovery after intense training sessions. A 2022 study examining post-exercise infrared sauna sessions found improvements in neuromuscular recovery, reduced muscle soreness, and better subjective sleep quality after workouts.
Infrared sauna use has also been linked to reduced inflammation and pain relief. Heat therapy encourages relaxation of muscles and joints while increasing circulation to areas experiencing tension or soreness. Several studies suggest regular infrared sauna use may reduce markers associated with inflammation and improve symptoms related to chronic pain conditions such as arthritis and fibromyalgia. Researchers believe these benefits may be tied to the body’s heat-shock response and improved circulation.
For active individuals, infrared saunas may enhance mobility and flexibility as well. Heat naturally relaxes muscles and connective tissues, making movement easier and reducing stiffness. Many athletes incorporate sauna sessions into their recovery routines because they report feeling looser and less fatigued afterward. Some evidence suggests regular heat exposure may even help improve endurance adaptations by promoting plasma volume expansion and cardiovascular efficiency. Even if you do not consider yourself an athlete, utilizing small hacks like this to feel better and looser is something everyone can do.
Another commonly discussed benefit is metabolic stimulation. During an infrared sauna session, heart rate rises and the body works harder to cool itself, which modestly increases calorie expenditure. While infrared saunas are not a replacement for exercise or proper nutrition, they may complement an overall healthy lifestyle by supporting circulation, recovery, and cardiovascular conditioning. With any client who is thinking about weightloss, weight management is fundamentally about calories out vs. calories in; a sauna session is an easy and beneficial way to increase that “calories out” number.
At Goal Driven Habits, many of our clients are older, so less likely to tolerate high heat well. Infrared saunas operate at lower ambient temperatures than traditional saunas, which can make it easier for individuals with heat intolerance to use and benefit from.
Even with the lower ambient heat, hydration is critical, and individuals with cardiovascular disease, low blood pressure, pregnancy, or other medical concerns should consult a healthcare provider before beginning regular sauna therapy. Most experts recommend starting with shorter sessions of around 10–15 minutes and gradually increasing duration as tolerance improves.
If you are curious about using infrared saunas or any of the other recovery tools we have at Goal Driven Habits, please send us a message and let us answer your questions!
CITATIONS
Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289
Laukkanen, J. A., Kunutsor, S. K., Zaccardi, F., & Laukkanen, T. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2018). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. BMC Medicine, 16(1), 219. https://doi.org/10.1186/s12916-018-1198-0
Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.818