An infrared sauna is a style of sauna that uses infrared light to heat your body directly instead of heating the air around you.
Unlike traditional saunas, which heat the room to high temperatures (often150˚F – 195˚F ), infrared saunas have a lower temperature (typically 110˚F – 140˚F) while still generating a deep, sweat-inducing heat.
If you’re asking yourself how does infrared sauna work, the short answer is this: infrared heaters generate light waves that penetrate the skin and lift your core temperature, gently, causing you to sweat, your blood to circulate and your body to relax.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new health treatment, especially if you have medical conditions or are pregnant.
Key Takeaways
- Direct Heating: Infrared Saunas work by using infrared lamps (electromagnetic radiation) to actually heat your body, not the air around you.
- Lower Temperatures: They are operated at lower temperatures than traditional saunas (120˚F to 140˚F) instead of 150˚F – 195˚F, which makes it easier to breathe and therefore more tolerable.
- Health Benefits: Regular use may help with relaxation, detoxification, pain, cardiovascular and weight management.
- Safety: Most experts believe that they are safe for healthy people, although hydration is important in preventing risks such as dehydration or heat exhaustion.
How Does Infrared Sauna Work?
To fully understand how infrared sauna work we need to look at how the infrared energy interacts with the body.
Infrared is a form of electromagnetic radiation – similar to sunlight but without the ultraviolet (UV) rays. Infrared waves cause heat on the skin upon receiving their rays. Instead of heating the air first, the heat reaches into the tissue a few millimeters with increased circulation and stimulation of sweat glands.
How Does Infrared Sauna Heat Work?
Infrared saunas make use of special heaters, which are often carbon or ceramic panels that provide far infrared radiation. When these waves come in contact with your body:
- Blood vessels expand (vasodilation)
- Heart rate increases slightly (like light cardio)
- Core body temperature rises
- Sweating begins
This process is what does infrared sauna do for your body: It achieves a thermal effect that creates the appearance of moderate exercise without exertion.
How Does Infrared Sauna Work Scientifically?
When people ask how does infrared sauna work scientifically, they are usually asking about the electromagnetic spectrum. Infrared light is a form of radiant energy invisible to the human eye but we experience it as warmth.
Unlike ultraviolet light, or UV light, which damages the skin, infrared light is harmless. It is very deep-penetrating up to 1.5 inches deep under the skin raising your core body temperature. This deep penetration of the tissues causes a vigorous sweating at the cellular levels, where many toxins are stored.
To better visualize the differences, here is a comparison of the infrared spectrum:
infrared spectrum
| Type of Infrared | Wavelength (Microns) | Evidence-Supported Effects | Main Target Area |
|---|---|---|---|
| Near Infrared (NIR) | 0.7 – 1.4 | Skin repair, wound healing support, cellular energy support (photobiomodulation) | Surface of the skin |
| Mid Infrared (MIR) | 1.4 – 3 | Heat effects, improved circulation, relaxation | Superficial tissues & skin |
| Far Infrared (FIR) | 3 – 1000 | Sweating, circulation increase, relaxation, mild blood pressure improvement (limited evidence) | Skin level; systemic effects via heat response |
How Does an Infrared Sauna Heater Work?
The essence of the experience is the heater. How Does an Infrared Sauna Heater Operate? These heaters are used to emit the specific wavelengths of light as mentioned above.
Modern carbon or ceramic heaters convert electricity to infrared light waves and do not get too hot to the touch (like a normal radiator).This makes the cabin environment comfortable and then efficiently transfers energy to your body.
How Infrared Sauna Works for Weight Loss?
This is a hot topic. While it is not a magic pill, how does infrared sauna work for weight loss, is based in thermodynamics. When you are in the sauna your heart rate rises and your body attempts to control its temperature.
While a substantial amount of weight lost in a single session is water weight, the high heart rate means you are burning calories. Over time when coupled with a healthy diet and exercise can be used in conjunction with a weight management protocol. However, it is very important to rehydrate as soon as possible afterward.
How Does Infrared Sauna Blanket Work?
If you lack the space for a full wood cabin, you might consider the portable ones. How does infrared sauna blanket function? It works on the exact same principle of the cabin but just on a very small scale. You zip yourself into a sleeping baglike device lined with heating elements and infrared materials.
It raises your body temperature and puts you into a sweat, and provides many of the same benefits (including relaxation and calorie burning) in a cheaper, space-saving package.
How Infrared Sauna Detox?
How does infrared sauna detoxify the body? It is all about the depth of the sweat. Because infrared heat is deep penetrating it mobilizes toxins from fat cells and advocates for infrared saunas believe that infrared heat has the potential to remove heavy metals (such as mercury and lead) and environmental pollutants more efficiently than a traditional sauna.
What to do Before and After Infrared Sauna (Accurate & Safe)
Before the Session
- Hydrate: Drink 8-16 ounces (250-500 ml) of water before your workout. If you are going for a longer session, then take electrolytes.
- Avoid Alcohol: Alcohol dehydrates you and can lead to the risk of dizziness or fainting in the heat.
- Eat Light: Avoid a heavy meal immediately before. A light snack is okay but heavy food can make one feel nauseated.
- Skin Prep (Optional): Dry brushing or a quick shower may help to clear some of the dirt and oils that block sweat. This is not mandatory but optional.
After the Session
- Replenish Fluids: Drink water or an electrolyte drink to make up for what you lost through sweating.
- Shower: A shower is helpful to get the sweat and salts off your skin. If you are dizzy, avoid right in water extremely cold.
- Rest & Cool Down: Sit or lie down for 10 to 15 minutes to allow your body to cool down to normal.
Infrared Sauna Studies and Science
Infrared sauna studies are still ongoing but the results are promising. A study, published in JAMA Internal Medicine in 2018, suggested that frequent sauna bathing is linked to a lower risk of fatal cardiovascular events. Other research has shown improvement in patients with chronic pain, type 2 diabetes, and chronic fatigue syndrome.
While the FDA has cleared some infrared saunas for “relaxation” and “general wellness,” they are not approved to treat specific diseases. However, the physiological responses i.e. vasodilation, sweating, increased heart rate are well-documented and beneficial for overall wellness.
You May Also Like To Read:
FAQs
How long does it take Infrared Sauna to work?
Most people notice some difference in their mental state (relaxation) immediately after the first session. For physical benefits such as losing weight or improving the skin, consistency is the key. You may begin to see changes occur after 3 to 4 weeks of regular use (3-4 times a week).
Infrared sauna: What does this do to your body?
It increases the body temperature, causing deep sweat, which clears the body, relaxes muscles, improves blood circulation and strengthens the immune system.
Is infrared radiation safe?
Yes, it is the same type of heat that the sun gives off (without any of the harmful UV rays). It is used in hospitals to keep newborn babies warm.
Can infrared saunas cause cancer?
There is no strong evidence that infrared sauna use is associated with cancer if the sauna is used safely.
How often should I use it?
For beginners, it is better to start with 10-15 min sessions with 2-3 days per week. As you acclimatize, you can ramp the time up to 30-45 minutes and how often you do it, daily if you want.
What is the difference between far infrared and near infrared?
Far infrared is the most common for deep tissue heating and detox. Near infrared is less deep reaching but is often used for wound healing and skin health.
Final Thoughts
Understanding how does infrared sauna work is the first step to transform your health routine.
Whether you are searching to detox, manage pain or just need a moment of Zen in a hectic world, infrared therapy is a scientifically-backed and accessible solution.
By understanding the science, properly preparing your body, and staying consistent you can unlock a vast array of benefits that go far beyond just a good sweat.
