Infrared (IR) saunas use infrared light to heat your body directly, rather than heating the air like traditional saunas. Many people find them more comfortable (lower temperatures, typically 110–135°F / 43–57°C), yet still very effective.

Here are some particular health benefits:

1. Improved circulation & cardiovascular support

Infrared heat increases core body temperature gently, causing your blood vessels to dilate. This can improve:

• Blood flow

• Heart rate (similar to light exercise)

• Potentially lower blood pressure over time

Some research describes sauna use as a “passive cardio workout.”

2. Pain relief & muscle recovery

Infrared heat penetrates deeper into tissues than traditional heat therapy, which may help with:

• Sore muscles

• Joint stiffness

• Chronic pain (including arthritis)

• Faster recovery after exercise

Athletes often use IR saunas for post-workout recovery.

3. Relaxation & stress reduction

IR saunas support the parasympathetic nervous system, helping with:

• Reduced cortisol (stress hormone)

• Better sleep quality

• Mental relaxation

The gentle warmth is often more soothing for people who dislike high-heat saunas.

4. Skin health

Increased circulation and sweating may help:

• Improve skin tone

• Support collagen production

• Clear pores / reduce impurities

Some users notice softer, clearer skin after regular use.

5. Detoxification through sweating

While the term “detox” is often overused, sweating does help eliminate small amounts of heavy metals and chemicals. The primary benefit, though, is improved thermoregulation and circulation.

6. Weight-supporting effects

An infrared sauna session elevates heart rate and slightly increases calorie burn — similar to a brisk walk. It’s not a primary weight-loss tool, but it can complement an active lifestyle.

7. Potential immune support

Raising core body temperature may stimulate immune response in a way similar to a mild induced fever.

Safety & Best Practices

• Stay hydrated before and after sessions

• Start gradually (10–15 minutes) and build up to 20–40 minutes

• Avoid alcohol and heavy meals beforehand

• Consult a doctor if you’re pregnant, have heart conditions, low blood pressure, or are on heat-sensitive medications

Infrared sauna tends to be more tolerable and easier to integrate for newbies or heat-sensitive people. The scientific evidence on the benefits is less comprehensive than traditional saunas but it does seem that they can have health benefits.