Both infrared and traditional saunas raise your core temperature, but they do it differently, at different air temperatures, and with different physiological effects. At Wellness & Recovery Haus in Kiama, we use an infrared sauna. Here's how it compares to the traditional version, and why it suits most recovery and wellness goals.
A traditional sauna heats the air around you, typically to 80°C to 100°C. Your body responds to the hot air by sweating, which attempts to cool the skin. The ambient heat gradually raises core body temperature over the course of a session. Sessions typically last 10 to 20 minutes, with cool breaks between rounds.
The high air temperature is the defining feature, and the limiting one. Many people find it difficult to breathe comfortably in hot air that hot, particularly at the start of a session. The humidity level can also be adjusted in traditional saunas using a ladle of water on heated rocks (kiuas), affecting the feel significantly.
An infrared sauna uses infrared light to heat your body directly, rather than heating the air around you. The cabin air temperature is much lower, typically 45°C to 60°C, but infrared wavelengths penetrate 3 to 5 centimetres into tissue, raising core temperature from within.
The result is a more comfortable environment that still produces the core temperature elevation and sweating associated with sauna benefit. Most people find infrared sessions easier to breathe through and easier to sustain for longer periods.
There are three infrared wavelengths used in saunas:
Both sauna types have research support. The majority of long-term epidemiological studies, including the well-cited Finnish KIHD study, which tracked 2,300 men over 20 years, were conducted using traditional saunas. That research found associations between regular sauna use (4 to 7 times per week) and significantly reduced cardiovascular mortality.
Infrared sauna research is more recent and builds on this foundation. A 2018 systematic review in Complementary Therapies in Medicine found that infrared sauna sessions produced improvements in cardiovascular function, chronic pain, and fatigue across multiple studies. Research specific to infrared also shows benefit for:
For post-exercise muscle recovery, both types produce similar outcomes, the key mechanism is core temperature elevation, and both achieve it. Infrared sauna produces a longer, lower-temperature session that many athletes find easier to sustain and recover from.
For chronic pain, fatigue, and skin health, infrared has more targeted evidence, particularly for mid- and near-infrared wavelengths.
The practical winner for most people: infrared. It is more accessible, more comfortable for beginners, and easier to sustain long enough to produce the cardiovascular and recovery benefits associated with regular sauna use.
Two to four times per week produces measurable benefits for most recovery and cardiovascular health goals. Daily use is generally safe for healthy adults.
No. Core temperature elevation above 38.9°C is associated with fetal risk. Infrared sauna is not recommended during pregnancy.
Many studies have included participants with mild cardiovascular conditions and found infrared sauna safe under supervision. Consult your GP before booking if you have a diagnosed heart condition, recent cardiac event, or uncontrolled blood pressure.
Acute effects, improved mood, relaxation, reduced muscle tension , are noticeable after a single session. Chronic benefits such as blood pressure reduction and improved sleep typically accumulate over 6 to 10 sessions.
Wear light activewear or a swimsuit. Towels are provided.
Wellness & Recovery Haus is located at Shop 8/65 Manning St, Kiama NSW 2533
View our Infrared Sauna page for full details and pricing.
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