How Does an Infrared Sauna Work?

Traditional saunas heat the surrounding air, often reaching temperatures of 65–90°C.

Infrared saunas work differently. They use infrared radiation to transfer heat directly to the body, generally operating at lower air temperatures of around 43–57°C.

Despite the lower temperature, your body still responds to the warmth.

Your heart begins beating faster, blood vessels near the skin widen and sweating increases as your body works to cool itself down.

This response is one reason researchers are investigating whether regular heat exposure can contribute to better cardiovascular function.

The Sunlighten mPulse takes things a step further by combining infrared heating with integrated red light and near-infrared light technology.

And there’s an important difference between the two.

Infrared Heat vs Red Light Therapy: What’s the Difference?

Although the names sound similar, infrared sauna therapy and red light therapy don’t work in quite the same way.

Infrared heat warms the body, triggering responses such as increased circulation, sweating and a rise in heart rate.

Red light and near-infrared light therapy use particular wavelengths of light to interact with cells. This process is known as photobiomodulation.

Researchers believe certain wavelengths can influence cellular signalling, including activity associated with mitochondria, the structures responsible for producing much of the energy our cells need.

Red light therapy is being studied for its potential role in skin health, tissue repair and muscle recovery.

The distinction matters because the benefits associated with infrared heat aren’t necessarily the same as those being investigated with red light therapy.

At Living Valley, our Sunlighten mPulse brings both technologies into one sauna experience.

5 Benefits of Infrared Sauna and Red Light Therapy

1. Supporting Circulation and Cardiovascular Health

When your body is exposed to heat, blood vessels widen to help move warmth towards the skin.

Your heart rate also increases, sometimes reaching levels similar to those experienced during light physical activity, depending on the temperature, duration and individual.

This doesn’t mean sitting in a sauna is equivalent to exercising. However, it helps explain why heat therapy has attracted attention from cardiovascular researchers.

Studies of regular sauna bathing have found associations with improved cardiovascular outcomes, including blood pressure and blood vessel function.

Much of this research has involved traditional Finnish saunas rather than infrared models, so the findings shouldn’t be treated as identical.

Still, the body’s response to heat is an interesting reason to consider sauna therapy as part of a broader approach to cardiovascular wellbeing.

2. Muscle Recovery and Physical Comfort

If you’ve ever used a heat pack on sore shoulders or tight muscles, you’ll already be familiar with the comforting effect warmth can have on the body.

Infrared sauna therapy provides a whole-body heat experience, which can help ease muscle tension and feelings of stiffness.

The integrated red and near-infrared light technology adds another area of interest.

Photobiomodulation has been studied for its potential to influence cellular processes involved in tissue recovery, with some research suggesting benefits for muscle soreness and recovery after exercise.

Results depend on the wavelengths, treatment intensity and duration, so these findings can’t automatically be applied to every red light device or sauna.

3. Skin Health and Collagen Production

This is where red light therapy becomes particularly interesting.

While infrared heat increases circulation towards the skin, red light therapy works through a different mechanism.

Research into photobiomodulation has explored how particular wavelengths of red and near-infrared light influence skin cells, including fibroblasts, which play an important role in producing collagen.

Collagen is a structural protein that helps give skin its firmness and elasticity. As we age, collagen production naturally changes, contributing to fine lines and changes in skin texture.

Some clinical studies using specific red light therapy devices have reported improvements in skin appearance, including fine lines and texture.

However, the results depend on the treatment settings, and research using standalone red light devices doesn’t necessarily establish the same outcomes for an integrated sauna system.

It’s also worth separating this from the familiar post-sauna glow, which is largely the result of increased blood flow near the skin’s surface.

4. Healthy Ageing and Longevity

One of the more interesting areas of sauna research involves the relationship between regular heat exposure and long-term health.

Large observational studies in Finland have found associations between frequent traditional sauna use and lower rates of certain cardiovascular outcomes and mortality.

Researchers are investigating whether repeated heat exposure may influence blood vessel function, blood pressure regulation and other physiological processes associated with ageing.

These studies don’t prove that sauna use extends life, and their findings can’t automatically be applied to infrared saunas.

However, they have helped generate interest in heat therapy as a possible complement to established healthy ageing habits.

Red and near-infrared light therapy are also being studied for their effects on cellular function and tissue health, although research into long-term longevity outcomes remains limited.

5. Rest, Recovery and Sleep

Sometimes the most noticeable benefit is simply how you feel afterwards.

A warm sauna session provides an opportunity to disconnect, sit quietly and allow your body to unwind.

Some people find sauna sessions helpful as part of their evening routine, particularly when they’re trying to establish more consistent rest and recovery habits.

Sleep, movement, nutrition and stress management all play important roles in maintaining health, and sauna therapy can be one enjoyable addition to that routine.

How Often Should You Use an Infrared Sauna?

You don’t need to use an infrared sauna every day.

For someone who’s comfortable with heat therapy, working towards three sessions per week can be a practical way to establish a routine.

If you’re new to infrared saunas, it’s best to begin with shorter sessions at a lower temperature and gradually increase your exposure as you become accustomed to the heat.

There’s no established evidence that three sessions per week is the ideal frequency for cardiovascular health, skin benefits or longevity. The most appropriate routine depends on your health, heat tolerance and individual circumstances.

Staying hydrated is important, and you should leave the sauna if you feel dizzy, light-headed or unwell.

Anyone who is pregnant or has a significant medical condition should seek medical advice before using sauna therapy.