Infrared and traditional saunas both expose you to heat, but they create that environment differently. A traditional sauna heats the surrounding air, often using an electric heater or heated stones. An infrared sauna uses infrared-emitting panels and is generally operated with a lower air temperature.
Neither is automatically “better”. The more useful choice depends on the heat experience you prefer, the facility available, session guidance and whether heat exposure is appropriate for you.
Infrared sauna vs traditional sauna at a glance
| Factor | Infrared sauna | Traditional sauna |
|---|---|---|
| Heating approach | Infrared-emitting panels | Heats the air, often through a heater or stones |
| Air temperature | Usually lower | Usually higher |
| Humidity | Generally dry | Dry or more humid depending on setup |
| Experience | Radiant warmth that builds | Hotter surrounding air |
What does an infrared sauna feel like?
The room is warm, but it may not feel as intensely hot as a conventional sauna. That can appeal to people who find very high air temperatures uncomfortable. You still need to take heat exposure seriously, pace the session and leave if you feel unwell.
If you have never used one, read what to expect from your first infrared sauna session.
What does a traditional sauna feel like?
A traditional sauna heats the air around you. The higher air temperature can create a more immediate, enveloping heat. Some traditional setups introduce water to heated stones, temporarily changing humidity and the way the heat feels.
Do the benefits differ?
The most accurate answer is that the research is not interchangeable across every type of sauna or passive-heat treatment. Heating method, air temperature, humidity, session length, frequency and the people studied all affect what a result means.
What happens during heat exposure?
When the body becomes warm, blood vessels in the skin widen, skin blood flow increases and heart rate commonly rises as the body works to release heat. Sweating is part of temperature regulation and fluid loss. These are genuine physiological responses, but they do not mean sauna is equivalent to exercise or that perspiration “detoxes” the body.
A 2021 review of heat therapy mechanisms discusses how passive heating can affect vascular and thermoregulatory function. A newer 2024 review of passive heat therapies describes promising cardiovascular and quality-of-life research, while also showing how varied the interventions and study populations are.
Traditional Finnish sauna research
Much of the widely quoted long-term evidence comes from observational studies of Finnish sauna bathing. Frequent sauna use has been associated with lower rates of some cardiovascular outcomes in those populations, but association does not prove that sauna alone caused the difference. Sauna users may also differ in health, lifestyle and socioeconomic factors.
A major review of sauna bathing and cardiovascular health describes both these observational findings and possible physiological mechanisms. They are interesting, but they should not be converted into a promise that an occasional commercial infrared session will prevent heart disease.
Infrared-sauna-specific evidence
Infrared sauna has a smaller and more varied evidence base. A systematic review of far-infrared sauna studies found limited evidence from small clinical studies and called for larger, better-controlled trials. More recently, a controlled study reported that one post-exercise infrared sauna session supported some measures of neuromuscular recovery and reduced perceived muscle soreness compared with passive recovery. That infrared sauna recovery study is relevant to active people, but it does not establish a guaranteed recovery effect for every user.
Why might someone still choose sauna?
Evidence does not need to be exaggerated for the experience to have value. Many people choose sauna for enveloping warmth, private quiet time, a deliberate pause after a busy day or a relaxing ritual alongside an active lifestyle. Some enjoy it after Pilates or training because warmth feels comforting, even though subjective recovery is not the same as medically proven tissue repair.
The balanced conclusion is that sauna and passive heat are genuinely interesting research areas, while infrared-specific evidence is still developing. At Bodi Boutique, infrared sauna is offered as a private wellness experience for warmth, relaxation and time to slow down—not as detoxification, fat loss or medical treatment.
Practical factors to compare
- Heat tolerance: which environment feels manageable?
- Session guidance: what duration and settings does the facility use?
- Privacy: is the session private or communal?
- Hydration: have you planned for fluid loss?
- Health considerations: do medications, pregnancy or health conditions require medical advice?
When should you avoid or stop?
Do not use heat exposure when intoxicated or already unwell or dehydrated. Stop if you feel dizzy, faint, nauseated, confused, unusually short of breath or otherwise unwell. Seek individual medical advice when a health condition, pregnancy or medication may alter heat tolerance.
Infrared sauna in Millmerran
Bodi Boutique offers pre-booked private infrared sauna sessions in Millmerran. You can compare infrared heat with our red light therapy versus infrared sauna guide or browse private appointments.
Which sauna experience might suit you?
Choose according to the experience you will genuinely enjoy and repeat. An infrared sauna may appeal if you prefer a gentler-feeling room temperature, private quiet time and progressively building warmth. A traditional sauna may suit someone who enjoys a hotter air temperature and the established Finnish-style sauna ritual.
Both create heat stress, increased skin blood flow, a faster heart rate and perspiration. However, much of the long-term observational research often quoted online relates specifically to traditional Finnish sauna bathing. Infrared-specific studies are smaller and have mainly investigated selected clinical or physiological outcomes. It is reasonable to enjoy infrared sauna for warmth, relaxation and a deliberate pause without treating developing evidence as a guarantee.
At Bodi Boutique, the practical question is not which sauna is universally “best”, but whether a private infrared sauna session fits the kind of wellness experience you want.
Frequently asked questions
Is an infrared sauna cooler?
The air is generally operated at a lower temperature than a traditional sauna, although the exact setting varies.
Do both make you sweat?
Both can produce sweating because they expose the body to heat. Sweating volume is not a reliable measure of “detoxification”.
Which is best for beginners?
Choose a professionally maintained setting with clear instructions and a temperature you tolerate.
About the author
Jazz Collier owns Bodi Boutique, a private fitness, beauty and wellness studio in Millmerran. She has approximately 10 years of industry experience and provides practical, non-medical guidance around the studio’s infrared sauna service.
Research & further reading
- Heat therapy: mechanisms and applications
- The multifaceted benefits of passive heat therapies
- Sauna bathing and cardiovascular health
- Systematic review of far-infrared sauna research
- Post-exercise infrared sauna recovery study
- Clinical effects of regular dry sauna bathing
- Healthdirect Australia: dehydration
