Infrared Sauna Benefits: What Does the Science Actually Say?
Relaxation, muscle recovery, circulation and more: understanding what infrared saunas can offer and what research tells us.
Infrared saunas have become increasingly popular as people look for ways to incorporate relaxation, recovery and wellness into their everyday routines. But with so many claims about detoxification, weight loss, improved skin and even disease prevention, it can be difficult to separate the science from the marketing. At Chakra Wellness, we believe understanding how a product works is just as important as enjoying its benefits.
So, what does an infrared sauna actually do to your body, and what can you realistically expect from regular use?
What is an infrared sauna?
Unlike traditional saunas, which primarily heat the surrounding air, infrared saunas use infrared radiation to transfer heat to your body. This allows infrared saunas to produce a warming effect at lower air temperatures than many traditional saunas.
Infrared saunas commonly operate at around 45–65°C, up to a maximum recommended temperature of 70°C for our saunas. The ideal setting depends on the individual, the sauna model and personal comfort. The result is a sauna experience that many people find more comfortable and accessible, particularly those who prefer less intense ambient heat.
1. Relaxation and stress relief
One of the most appealing benefits of infrared sauna use is the opportunity to relax. The warmth of a sauna can help ease feelings of muscle tension, while the quiet environment provides a chance to disconnect from everyday distractions. For many people, this dedicated time becomes an important part of their self-care routine.
Heat-based relaxation has also attracted scientific interest for its potential effects on stress and wellbeing. While further research is needed to establish how infrared sauna use affects specific stress hormones and longer-term mental health outcomes, relaxation remains one of its most practical and accessible benefits.
What this means for you: An infrared sauna can create a comfortable, dedicated space to unwind, relax your muscles and switch off from a busy day.
2. Circulation and your body’s response to heat
When your body is exposed to heat, it responds by increasing blood flow towards the skin to help regulate temperature. Your heart rate also typically increases as your body works to manage the additional heat. These responses share some similarities with what happens during physical activity, although sitting in a sauna is not equivalent to exercising.
Research into sauna bathing suggests that repeated heat exposure may influence aspects of cardiovascular function. However, much of the long-term research involves traditional Finnish saunas, and findings cannot automatically be applied to every infrared sauna.
What this means for you: An infrared sauna provides a way to experience the body’s natural circulatory and temperature-regulating responses to heat, without undertaking physical exercise.
3. Muscle relaxation and exercise recovery
If you’ve ever experienced stiff muscles after exercise, you’ll understand the appeal of warmth and relaxation. Heat exposure can help muscles feel more relaxed, making sauna use a popular addition to many recovery routines. There is also emerging scientific evidence supporting the potential role of infrared saunas in exercise recovery.
A 2023 study involving 16 male basketball players found that a 20-minute infrared sauna session following resistance training was associated with reduced muscle soreness and improved recovery of certain physical performance measures compared with passive recovery. Although these findings are encouraging, larger studies involving different populations are needed. Infrared sauna use should be considered a complementary recovery practice rather than a replacement for sleep, nutrition, hydration or appropriate rest.
What this means for you: An infrared sauna may be a useful addition to your post-exercise routine, particularly if you enjoy warmth as a way to relax and ease muscle discomfort.
4. Sweating and detoxification: what does the evidence show?
Sweating is one of the body’s natural responses to increased temperature. Its primary purpose is to help regulate body temperature through evaporative cooling. One common claim is that infrared saunas remove toxins from the body through sweating.
There is some scientific research investigating this possibility. A 2022 study involving 22 participants using a specialised water-filtered infrared-A sauna detected trace elements, including lead, cadmium, arsenic and mercury, in collected sweat. However, the study did not demonstrate that infrared sauna use significantly reduced the amount of these substances in participants’ bodies or improved their health.
It’s also important to understand that the liver and kidneys are primarily responsible for processing and eliminating many waste products and harmful substances. Sweating can remove small amounts of certain substances, but there is currently insufficient evidence to claim that infrared sauna use provides clinically meaningful detoxification.
What this means for you: Sweating is a normal part of the sauna experience. While researchers have identified trace elements in sweat, the strongest reasons to use an infrared sauna remain its warmth, relaxation and potential recovery benefits.
5. Sleep and evening relaxation
A relaxing sauna session can also form part of a consistent evening routine. For some people, spending time unwinding in a warm environment helps them transition away from the demands of the day. Researchers are exploring whether sauna bathing may influence sleep quality, but infrared-specific evidence is still limited.
Rather than viewing a sauna as a treatment for insomnia, it may be more useful to think of it as one component of a broader relaxation and sleep routine.
What this means for you: If you find warmth relaxing, an infrared sauna may be a pleasant way to wind down before bed.
6. Skin health: what about the claimed benefits?
Sauna use increases blood flow to the skin and produces sweating. These normal physiological responses are sometimes promoted as evidence that infrared saunas improve skin appearance, unclog pores or reduce acne. However, there is currently insufficient clinical evidence to conclude that infrared sauna use reliably improves skin clarity, reduces wrinkles or treats skin conditions.
Some people enjoy the refreshed feeling after a sauna and shower, while others may find heat or sweating aggravates sensitive skin.
What this means for you: Enjoy the warmth and refreshing feeling of a sauna, but don’t consider it a substitute for a consistent skincare routine or professional treatment of skin concerns.
7. Full-spectrum vs far-infrared saunas
Not all infrared saunas use the same heating technology. Infrared radiation is commonly divided into three categories:
Near infrared (NIR): Shorter infrared wavelengths.
Mid infrared (MIR): Wavelengths between near and far infrared.
Far infrared (FIR): Longer infrared wavelengths, commonly used in home sauna heating systems.
Full-spectrum saunas incorporate multiple infrared wavelength ranges, while far-infrared saunas primarily use far-infrared heating technology. At Chakra Wellness, our RadiantZen range features full-spectrum infrared heating, while our GlowZen and CedarZen ranges use far-infrared heating. GlowZen and CedarZen use Nano Carbon heaters with a low-EMF rating of less than 3 mG (milligauss), measured at the heater surface.
Although these technologies differ in their wavelength output and heating characteristics, there is not enough comparative clinical evidence to establish that full-spectrum saunas provide a wider range of proven health benefits than far-infrared-only models. The best option for your home may depend on your preferred heating experience, available space, design preferences and budget.
Explore our guide: Which Sauna Is Right for You?
What does the broader research say?
Scientific interest in sauna bathing continues to grow. Researchers have investigated potential links between regular sauna use and cardiovascular health, blood pressure, pain, exercise recovery and other health outcomes. Organisations such as Mayo Clinic acknowledge that early studies have produced promising findings in some areas.
However, many studies are relatively small, use different sauna technologies or involve traditional saunas rather than infrared systems. This makes it important to distinguish between established physiological responses to heat and potential long-term health benefits that still require further investigation. Infrared saunas can be a worthwhile part of a wellness routine without needing to make claims about preventing or treating medical conditions.
How to enjoy your infrared sauna safely
If you’re new to infrared saunas, start with a shorter session at a lower temperature and gradually adjust according to your comfort and the manufacturer’s instructions. Stay hydrated, leave the sauna if you feel dizzy, nauseated or unwell, and never use a sauna under the influence of alcohol or drugs.
People who are pregnant should avoid sauna use because of overheating risks. If you have cardiovascular or other relevant medical conditions, take medications that affect heat tolerance, or have concerns about your ability to tolerate heat, seek medical advice before use.
A sauna should feel comfortable and enjoyable, not like an endurance challenge.
Frequently asked questions
Are infrared saunas actually beneficial?
Infrared saunas provide a warm environment that promotes sweating and increases heart rate. Many people find them relaxing, and emerging research suggests possible benefits for muscle recovery and certain other health outcomes.
Do infrared saunas remove toxins?
Small amounts of certain substances have been detected in sweat, including in an infrared sauna study. However, this does not establish that sauna use meaningfully detoxifies the body or improves health through toxin removal.
Are infrared saunas good for muscle recovery?
Preliminary research suggests infrared sauna use may reduce perceived muscle soreness and support some aspects of post-exercise recovery. Larger studies are needed to confirm these benefits.
Does an infrared sauna burn calories?
Your body expends energy while regulating its temperature, but there is insufficient evidence to support specific calorie-burning claims for infrared sauna sessions. Sauna use is not a substitute for physical activity or a proven weight-loss treatment.
Is full-spectrum infrared better than far infrared?
Full-spectrum and far-infrared saunas use different heating configurations. There isn’t sufficient comparative clinical evidence to establish that one consistently provides superior health outcomes.
Making infrared sauna part of your wellness routine
At Chakra Wellness, we believe wellness should feel approachable, enjoyable and grounded in genuine understanding. Whether your priority is finding time to unwind, building a post-exercise recovery routine or creating a dedicated wellness space at home, an infrared sauna can be a practical addition to your lifestyle. We’re a Perth-based wellness business, and we’re happy to help you understand the different options without the exaggerated promises.
References and further reading
Mayo Clinic (2024). Do infrared saunas have any health benefits? mayoclinic.org
Cho, K. et al. (2022). Effect of water filtration infrared-A (wIRA) sauna on inorganic ions excreted through sweat from the human body. Environmental Science and Pollution Research. PubMed 36207634
A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training (2023). Biology of Sport. PubMed 37398966
Cleveland Clinic (2024). Sauna Benefits. health.clevelandclinic.org