Infrared Sauna Therapy Guide - Benefits, Usage Tips, Safety Info

The Benefits of Infrared Sauna Therapy

Infrared sauna therapy has become increasingly popular in recent years as more people discover its many health and wellness benefits. But what exactly is infrared sauna therapy and how does it work? Here is a complete guide to understanding the basics of infrared sauna therapy and how it can enhance your health.

What is Infrared Sauna Therapy?

Infrared saunas use infrared light to heat the body directly rather than heating the air around you like a traditional sauna. The infrared light penetrates deeply into the skin, increasing your core body temperature and inducing a deep sweat at the cellular level. This activates the body's natural detoxification processes as toxins and metabolic waste are expelled in the sweat. Infrared saunas operate at a lower temperature range of 110-140°F compared to 180-220°F for regular saunas, making them more comfortable and tolerable for longer periods of use.

The History of Infrared Saunas

While infrared saunas may seem like a modern technology, the practice actually dates back centuries. Ancient cultures like the Romans, Egyptians and Scandinavians all used dry saunas heated by fires or hot rocks to cleanse and purify the body. However, the first contemporary infrared saunas were developed in the 1900s in Japan. Infrared lamp saunas gained popularity in Europe in the 1980s and made their way to North America by the 1990s. Today, infrared saunas are a staple in many health spas and holistic health centers.

Benefits of Infrared Sauna Therapy

There are many touted benefits of infrared sauna use. While more research is still needed, current studies suggest infrared sauna therapy may provide the following benefits:

Detoxification - Infrared saunas help expel toxins through sweating. Sweat is made up of nearly 20% toxins.
Relaxation - Infrared sauna use promotes relaxation. The warmth helps relieve muscle tension and joint pain.
Weight loss - Infrared saunas are said to burn 300-600 calories per session. Sweating may help reduce fat cell size.
Heart health - Infrared therapy raises your heart rate similar to exercise. It may also aid circulation and blood pressure.
Anti-aging - Sweating helps flush out dead skin cells. The skin may look clearer and more youthful.
Pain relief - The heat helps alleviate pain from injuries, chronic conditions, and muscle soreness.
Lower stress - Infrared therapy activates endorphins in the brain that reduce stress levels.
Improved circulation - The warmth expands blood vessels and improves overall circulation.
Skin health - Sweating cleans pores to combat acne and reduce cellulite appearance.
Immunity - Sweating flushes viruses and bacteria from the skin and body cavities.

Understanding How Infrared Works

Infrared saunas use infrared heaters or emitters to warm the body directly. The heaters emit electromagnetic waves that penetrate below the skin. This creates a warming effect without heating the air around you. There are generally 2 emitter types used in infrared saunas:

Ceramic emitters - Ceramic emitters heat up and emit far infrared waves. They provide more even, surrounding heat like the sun.
Carbon emitters - Carbon fiber emitters focus heat in a directed beam. The heat is more targeted on specific areas.

Most infrared saunas use both emitter types to create an enveloping warmth combined with deeper penetration. The infrared waves cause water molecules under the skin to vibrate, creating friction and heat. This helps break a sweat at lower temperatures than a regular sauna.

Types of Infrared Saunas

There are a few common types of infrared saunas. The differences come down to heating method, materials, shape and cost.

Traditional wooden saunas - Cedar or hemlock wood saunas with infrared heaters integrated into the walls.
Prefab modular saunas - Made from materials like acrylic panels assembled into a cabin shape.
Portable infrared saunas - Small one person saunas with wrap-around carbon fiber heaters.
Canopy saunas - Open panels hover over you, allowing infrared waves to penetrate from all sides.

Choosing an Infrared Sauna

If you’re looking to buy an infrared sauna for home use, keep the following factors in mind:

Type of infrared heaters - Look for a mix of ceramic and carbon emitters.
Size and capacity - Choose a 1-4 person sauna based on your needs.
Design - Consider a prefab, portable or modular sauna to fit your space.
Materials - Cedar, hemlock, basswood or POPLAR wood offers durability.
Controls - Seek out adjustable time, temperature and lighting settings.
Safety certifications - Make sure the sauna is ETL or UL safety certified.
Warranties - Search for good warranty coverage on the electronics and heating.
Cost - Budget infrared saunas range from $1,000 to $4,000 or more.

Using an Infrared Sauna

Once you have an infrared sauna, proper usage is key to getting all the wellness benefits. Here are some tips for beginners on using your infrared sauna safely and effectively.

Preparing for Your Infrared Sauna Session

It’s important to take a few steps to prepare your body before an infrared sauna session:

Stay well hydrated by drinking water before and after use.
Pre-heat your sauna to warm it up then turn down to your desired temp.
Use the restroom beforehand to empty your bladder.
Remove any jewelry or electronics that could heat up or be damaged.
Take a quick rinse shower to cleanse oils, lotions or dirt.
Sit or lay a towel down in the sauna to absorb sweat.
Only use your sauna when feeling well, not if sick or under the influence.

Timing Your Session

When first starting out, infrared sauna sessions should be shorter with lower temperatures. This allows your body time to adjust and prevents overheating. Follow these general guidelines for timing:

Begin with 10-15 minute sessions at 100°F to start.
Slowly increase duration to 30-45 mins and max temp up to 140°F.
Never exceed 60 minute sessions to prevent dehydration.
End immediately if feeling unwell, dizzy or weak.
Allow body to fully cool between back-to-back sessions.

Safety Tips

Be sure to keep in mind the following safety recommendations when using your infrared sauna:

Stay hydrated and drink water before, during and after use.
Never use under the influence of alcohol, medications or drugs.
Check with your doctor if you have any health conditions.
Don’t use immediately after strenuous exercise to prevent overheating.
Stop if you feel lightheaded, nausea, headache or burning skin.
Avoid touching the heaters or emitters to prevent burns.
Monitor children closely and keep sessions brief if using.

After Your Session

After you complete your sauna session, it’s important to help your body recover and rehydrate: Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.