How Do You Use an Infrared Sauna?

Infrared saunas have recently gained popularity for promoting relaxation, relieving muscle pain, and improving overall health. Unlike traditional saunas, which use heated rocks or steam to create heat, infrared saunas use infrared heaters to emit radiant heat, which is absorbed directly by the body. This article will explain how to use an Infrared Sauna and what you can expect from a typical session.

What is an infrared sauna?

An infrared sauna uses infrared heaters to emit infrared light, which heats the body directly rather than heating the air around it like traditional saunas. Infrared saunas typically use panels or lamps that emit far or near-infrared radiation, penetrating the body to a depth of up to several inches, causing the body to sweat and release toxins.

Unlike traditional saunas that rely on high temperatures to heat the air around you, infrared saunas operate at lower temperatures, typically between 110°F and 140°F (43°C and 60°C). This makes them more comfortable to use for extended periods and allows people who can’t tolerate the high heat of traditional saunas to experience the benefits of sauna therapy.

Infrared saunas have several health benefits, including improved circulation, detoxification, pain relief, and relaxation. They are believed to help boost the immune system and improve skin health.

Step 1: Prepare for your session

Before you start your session, it’s essential to prepare yourself and the sauna. Wear loose, comfortable clothing, as you will sweat during the session. Remove any jeweler, as metal can get hot and cause discomfort. Hydrate your body by drinking water before your session, and bring a water bottle to the sauna. It’s also recommended to take a shower before entering the sauna to remove any lotions, oils, or perfumes from your skin, as these can interfere with the sauna’s effectiveness.

Step 2: Enter the sauna

Once ready to enter the sauna, open the door and step inside. The temperature inside the sauna may be pretty high, ranging from 110 to 150 degrees Fahrenheit, depending on the model. Start with a lower temperature and gradually increase it as you become more comfortable with the heat. Most infrared saunas have a timer to set for your desired session length. Beginners may start with a session of 10 to 15 minutes and gradually work up to longer sessions.

Step 3: Relax and breathe

Once you’re inside the sauna, find a comfortable position and relax. Some people prefer sitting on a towel or yoga mat, while others prefer lying down. Close your eyes and focus on breathing, taking slow, deep breaths. You may notice that your heart rate increases as your body responds to the heat, but this is normal.

Step 4: Enjoy the benefits

As you relax in the sauna, your body will begin to sweat. Sweating is your body’s natural way of detoxifying and releasing impurities, so it’s a good sign that the sauna is working. In addition to detoxification, infrared saunas have been shown to have several health benefits, including improving circulation, reducing inflammation, and relieving muscle pain. Some people also report feeling more relaxed and energized after a sauna session.

Step 5: Hydrate and cool down

After your sauna session, you must hydrate your body by drinking water. Consider a cool shower or using a cold towel to cool your body. It’s best to avoid using hot water or taking a hot shower immediately after a sauna session, as this can increase your body temperature and undo some of the sauna’s benefits.


Infrared saunas are a safe and effective way to promote relaxation, detoxification, and overall health. By following these simple steps, you can get the most out of your sauna session and enjoy the many benefits of infrared heat. Remember to listen to your body and start with shorter sessions if you’re new to infrared saunas. If you have health concerns or medical conditions, it’s always best to consult your doctor before using an infrared sauna. Regularly using an infrared sauna can become a valuable part of your wellness routine, helping you feel relaxed, refreshed, and rejuvenated.

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