Infrared sauna benefits are something more Australians are looking into as wellness culture continues to grow – and for good reason. Whether you’ve spotted an infrared studio in your neighbourhood or you’re already a traditional sauna regular, chances are you’ve wondered which one actually delivers better results.
The honest answer is: it depends on what you’re trying to achieve. Both types of sauna are backed by solid research, but they work in different ways and suit different people. This guide breaks it all down so you can make a call that actually fits your lifestyle and health goals.
Quick Answer: Infrared saunas use light panels to heat your body directly at lower temperatures (45–60°C), making them gentler and better for detox, pain relief, and skin health. Traditional saunas heat the surrounding air to 70–100°C, producing a more intense experience that’s great for respiratory health and heavy sweating. Neither is universally “better” – they just serve different purposes.
A traditional sauna – also called a Finnish sauna – heats a room using a wood-burning stove or electric heater loaded with rocks. Water is poured over the rocks to produce steam, raising both the temperature and humidity inside the cabin.
Temperatures typically sit between 70°C and 100°C, and the experience can feel quite intense, especially if you’re not used to high heat.
Traditional saunas have been used for centuries, particularly in Scandinavian cultures, where they’re woven into daily life. The experience is communal, time-tested, and deeply relaxing in its own right.
An infrared sauna uses light-emitting panels – rather than heated air – to warm your body from the inside out. The infrared wavelengths penetrate your skin by up to 1.5 inches, which means your core temperature rises even though the room around you stays relatively cool.
Operating temperatures are much lower: typically 45°C to 60°C. This makes it far more accessible for people who find traditional saunas overwhelming.
Because the heat works differently, many people sweat just as much – if not more – than in a traditional sauna, but without the suffocating heat feeling. These saunas have been researched extensively for pain relief, circulation, skin health, and stress reduction.
Infrared sauna benefits have gained serious traction in the wellness world, and the research behind them holds up well. Here’s what regular use can actually do for you:
Because infrared heat penetrates below the skin surface, it mobilises toxins stored in fat cells and tissues – not just the ones sitting near the surface. The result is a deeper, more thorough sweat compared to what you’d get from ambient heat alone.
This is one of the most well-documented uses of infrared therapy. The heat helps relax tight muscles, reduce joint inflammation, and ease chronic pain conditions like arthritis. Many athletes use an infrared sauna for post-workout recovery as part of their regular training routine.
Sitting in an infrared sauna causes your heart rate to rise in a way that mimics light cardio exercise. Over time, this can support better circulation and cardiovascular function – particularly useful for people who can’t do high-intensity exercise.
Infrared light stimulates collagen production and improves blood flow to the skin. Regular sessions are linked to reduced inflammation, clearer skin, and a more even complexion. It’s one of the reasons many beauty clinics now pair red light therapy with infrared sauna sessions.
The heat naturally lowers cortisol levels and activates the parasympathetic nervous system – your body’s “rest and digest” mode. Most people leave an infrared session feeling calm and, often, noticeably better rested the following night.
While it’s not a replacement for exercise, the elevated heart rate during a session does burn calories. Think of it as a gentle metabolic boost rather than a workout replacement.
Don’t count traditional saunas out. They’ve been studied extensively and offer a distinct set of advantages that some people genuinely prefer.
Here’s how the two compare across the things most people care about:
| Feature | Infrared Sauna | Traditional Sauna |
| Temperature | 45–60°C | 70–100°C |
| Heat source | Infrared light panels | Heated rocks/steam |
| Humidity | Very low | Low to high |
| Sweat depth | Deeper, cellular level | Surface-level |
| Session duration | 30–45 minutes | 15–20 minutes |
| Best for | Detox, pain, skin, sleep | Respiratory, heavy sweat, intensity |
| Beginner-friendly | Yes | Takes some getting used to |
| Energy use | More efficient | Higher energy draw |
This is where personal preference and health goals come in. There’s no universally correct answer, but here’s a rough guide:
If you’re new to sauna therapy, infrared is almost always the easier starting point. The lower temperatures mean you can stay in longer, breathe comfortably, and still get a meaningful session without feeling overwhelmed.
Both saunas are safe for most healthy adults, but there are some situations where you should check with your doctor first:
Hydration matters. Drink water before, during, and after your session. Most people underestimate how much fluid they lose – even in an infrared sauna where the heat feels mild.
For most people, 3–4 sessions per week is a reasonable starting point. If you’re using it for pain relief or recovery, some people go daily. Start with shorter sessions (20–25 minutes) and work your way up as your body adjusts.
At Body D-Tox in Preston, Melbourne, our Vibro & Infrared Sauna sessions are designed as part of a broader wellness experience – not just a standalone heat treatment. We combine infrared therapy with services like Red Light Therapy and Lymphatic Drainage, all under one roof.
Whether you’re dealing with muscle soreness, stress, poor sleep, or just want to carve out proper recovery time each week, our team can help you figure out the right combination of treatments for your goals.
We’re based at 265 Plenty Road, Preston – and we’re open seven days a week.
Book a session: https://www.fresha.com/a/body-d-tox-melbourne-265-plenty-road-d9m63ycn/all-offer?menu=true&pId=1113728
Not necessarily – it depends on what you want from the experience. Infrared is better for pain relief, skin health, and deeper detoxification at lower temperatures. Traditional saunas are better for respiratory benefits and the classic high-heat experience. Both are effective; they just work differently.
Most people start with 20–25 minutes and work up to 30–45 minutes per session. Because the temperature is lower than that of a traditional sauna, longer sessions are comfortable for most people once they’re used to it.
Yes, for most healthy adults, daily use is fine – particularly at lower temperatures. If you’re using it for recovery or pain management, daily sessions can be beneficial. Just make sure you’re staying well hydrated.
It can support weight management as part of a healthy routine. The elevated heart rate burns some calories, and improved sleep and stress reduction indirectly support metabolism. It shouldn’t be thought of as a weight loss tool on its own, though.
Near infrared penetrates the skin surface and is linked to skin health and wound healing. Mid infrared penetrates deeper into soft tissue and is useful for circulation and pain. Far infrared goes deepest and is most associated with detoxification and core heating. Most infrared saunas use far infrared, and some combine all three.
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