Walk into any wellness-focused gym, spa, or recovery studio and you are likely to find a sauna. What you may not realize is that the term “sauna” now covers two fundamentally different technologies: traditional saunas that heat the air around you, and infrared saunas that heat your body directly. Both have devoted fans, both offer real benefits, and both have their appropriate use cases. If you have wondered which one to try — or why both options exist — this guide lays out the key differences clearly.
How Traditional Saunas Work
Traditional saunas, sometimes called Finnish saunas, heat the air inside a wood-paneled room using either an electric heater or a wood-burning stove topped with sauna rocks. The rocks store and radiate heat, and many traditional saunas include a ladle and bucket of water so you can pour water over the rocks to produce ölyly — a burst of steam that momentarily spikes the humidity and the perceived heat.
Traditional saunas operate at high temperatures: typically 150°F to 195°F (65°C to 90°C), with low to moderate humidity. The mechanism is straightforward: the hot air raises your body temperature from the outside in. Your skin and then your core heat up as you sit in the room, your blood vessels dilate, and you begin to sweat heavily.
The experience is intense by design. Traditional sauna culture, particularly in Finland where there is roughly one sauna per household, involves cycles of heat exposure followed by cool-down periods — often a cold shower, cold plunge, or a roll in the snow — followed by rest. Sessions typically last 10 to 20 minutes per round.
How Infrared Saunas Work
Infrared saunas use electromagnetic infrared light wavelengths — the same type of energy that the sun uses to warm the earth, minus the UV rays — to heat your body directly rather than heating the surrounding air. Infrared panels line the walls of the sauna cabin and emit radiant energy that penetrates the skin and raises body temperature from the inside out.
Because infrared saunas heat your body rather than the air, they operate at significantly lower temperatures: typically 110°F to 140°F (43°C to 60°C). The room itself may feel merely warm rather than intensely hot, yet your body still sweats significantly — often more than in a traditional sauna at a higher temperature.
Infrared saunas commonly use three wavelength ranges:
- Near-infrared (NIR): Shortest wavelength, absorbed primarily at the skin surface. Associated with skin health, wound healing, and cellular regeneration.
- Mid-infrared (MIR): Penetrates deeper into soft tissue. Associated with improved circulation and muscle recovery.
- Far-infrared (FIR): Deepest penetration, reaching muscle and connective tissue. Most commonly associated with detoxification and cardiovascular effects.
Many premium infrared saunas offer “full spectrum” panels that emit all three wavelengths simultaneously.
Temperature and Tolerance
The most immediate practical difference between the two types is temperature. Traditional saunas are hot — genuinely, aggressively hot. First-timers often find 15 minutes challenging. The high humidity from steam can make the experience feel even more intense and can be difficult for people with respiratory sensitivities.
Infrared saunas are comparatively mild. The lower ambient temperature makes them more accessible for people who find traditional saunas difficult to tolerate, including older adults, those new to heat therapy, and people who experience claustrophobia or heat anxiety. Sessions typically run 30 to 45 minutes, and many people find it comfortable to read, listen to a podcast, or do light stretching during the session.
Neither temperature profile is inherently better — they simply serve different preferences and tolerances.
Reported Benefits of Each
Traditional Sauna Benefits
Traditional saunas have one of the longest research histories in wellness, particularly from Finnish and Scandinavian studies spanning decades. Research suggests regular traditional sauna use may be associated with:
- Cardiovascular health: Observational studies from Finland suggest men who used a sauna 4 to 7 times per week had significantly lower rates of cardiovascular events than infrequent users, though researchers note that correlation does not prove causation and other lifestyle factors likely play a role.
- Reduced muscle soreness: Heat exposure may help reduce delayed onset muscle soreness (DOMS) after exercise.
- Improved mood: Some research suggests sauna use may trigger endorphin release and contribute to improved subjective well-being.
- Potential longevity markers: Heat shock proteins, produced during heat stress, are studied for their role in cellular repair and longevity, though human evidence is still emerging.
Infrared Sauna Benefits
Infrared sauna research is newer but growing. Studies suggest infrared sauna use may support:
- Muscle recovery: The deep tissue penetration of far-infrared wavelengths may help reduce inflammation and speed recovery after intense training. This has made infrared saunas popular in athletic recovery centers.
- Chronic pain relief: Small studies suggest infrared sauna use may provide temporary relief for people with conditions like fibromyalgia and rheumatoid arthritis, though larger controlled trials are needed.
- Skin health: Near-infrared wavelengths are associated with collagen stimulation and improved skin tone in some research, making infrared sauna a point of interest in aesthetic wellness.
- Relaxation and stress reduction: Like traditional saunas, infrared sessions appear to activate parasympathetic nervous system activity and reduce reported stress levels.
It is worth noting that many of the claimed benefits of both sauna types — particularly detoxification claims — are often overstated in marketing. Sweating does excrete a small amount of certain compounds, but your liver and kidneys remain your primary detoxification organs. Responsible sauna providers use careful, evidence-aligned language about what their services may support.
Safety Considerations
Traditional Sauna Safety
The high temperatures of traditional saunas carry real considerations. Dehydration and overheating are the primary risks, particularly for first-timers who stay in too long or do not hydrate adequately. People with cardiovascular conditions, low blood pressure, or pregnancy should consult a physician before using a traditional sauna. Alcohol and sauna use is a dangerous combination and should be avoided entirely.
Infrared Sauna Safety
The lower temperatures of infrared saunas reduce (but do not eliminate) the risk of overheating. Infrared saunas are generally considered more accessible for heat-sensitive individuals, but the same hydration cautions apply, and the same populations (cardiovascular conditions, pregnancy, certain medications) should seek medical clearance. Some people with light-sensitive conditions or skin sensitivities should also check with their doctor before infrared exposure.
General Rules for Both
- Hydrate well before and after — drink at least 16 oz of water before your session
- Do not use a sauna when ill, feverish, or acutely injured
- Exit immediately if you feel dizzy, nauseous, or short of breath
- Start with shorter sessions (10-15 min traditional, 20-30 min infrared) and build up gradually
How Often Should You Use a Sauna?
Research on frequency is largely drawn from traditional sauna studies. The Finnish data suggests the most benefit appears in the 4 to 7 sessions per week range, but even 2 to 3 sessions per week shows measurable differences from infrequent use. For infrared, practitioners commonly recommend 3 to 4 sessions per week for ongoing wellness goals.
If you are visiting a studio rather than owning a home unit, 1 to 2 sessions per week is a realistic and beneficial starting point for most people. Consistency over time matters more than frequency in any given week.
Cost Comparison
A single sauna session at a wellness studio typically runs to depending on your location, the type of sauna, and the studio’s amenities. Infrared private cabin sessions tend to run slightly higher than traditional communal sauna access. Memberships — which may include unlimited or discounted sessions — are common and typically range from to per month.
Home saunas are available for both types. Traditional barrel saunas run ,000 to ,000+ for a quality unit. Infrared home saunas range from ,000 for a basic two-person unit to ,000+ for a full-spectrum model. Both represent significant investments that make sense only for committed regular users.
Which Sauna Should You Choose?
The honest answer is that the best sauna is the one you will actually use consistently. That said, here are some practical guidelines:
- Choose traditional if you enjoy intense heat and steam, value the cultural and ritual dimension of traditional sauna practice, want decades of research behind your choice, or are combining sauna with a cold plunge circuit.
- Choose infrared if you are heat-sensitive or new to saunas, want a longer session at a gentler temperature, are focused on muscle recovery or skin benefits, or prefer a more accessible experience that allows for multitasking during the session.
- Try both if you have the opportunity. Many wellness studios offer both options, and experienced sauna users often enjoy each for different purposes.
Finding a Sauna Studio Near You
Whether you are drawn to the authentic heat of a traditional sauna or the gentler radiance of infrared, finding the right studio matters. Look for facilities with clean, well-maintained equipment, knowledgeable staff who can answer questions about session length and protocols, and clear policies on hygiene.
Browse infrared sauna studios on BlushLocal to find top-rated providers in your area with verified reviews. You can also explore our full wellness retreat directory for complementary services like float therapy, cold plunge, and massage that pair naturally with sauna use.
The sauna debate is ultimately less about which is objectively superior and more about what fits your body, your goals, and your lifestyle. Both have centuries — and in infrared’s case, decades — of evidence that heat therapy, done consistently and safely, is worth the sweat.
