Infrared Sauna: What the Research Actually Shows

Heat Therapy Basics

Infrared saunas have become a staple of modern wellness facilities, and for good reason. Unlike traditional saunas that heat the air around you, infrared saunas use light waves to directly warm your body, allowing for a more comfortable experience at lower ambient temperatures.

But what does the evidence actually say? Let's separate the well-supported claims from the marketing hype.

Cardiovascular Benefits

The strongest evidence for sauna use relates to cardiovascular health. A landmark Finnish study following over 2,000 men for 20 years found that those who used a sauna four to seven times per week had a 40% lower risk of all-cause mortality compared to those using it once per week.

The mechanism is straightforward: heat exposure increases heart rate and blood flow, mimicking the cardiovascular demands of moderate exercise. Over time, this leads to improved endothelial function and reduced blood pressure.

Recovery and Pain Management

Infrared sauna therapy has shown promise for chronic pain conditions, particularly fibromyalgia and rheumatoid arthritis. The deep tissue warming can reduce muscle tension, increase circulation to injured areas, and provide temporary pain relief.

For athletes, post-training sauna sessions may enhance recovery by increasing blood flow to muscles and promoting the clearance of metabolic waste products.

What About Detox?

The "detox" claims around sauna use deserve scrutiny. While sweat does contain trace amounts of heavy metals and other compounds, the primary organs of detoxification remain the liver and kidneys. Sauna-induced sweating is not a meaningful detoxification pathway for most people.

That said, the relaxation response triggered by heat exposure does support the body's natural repair processes, including liver function. The benefit is real — it's just not the mechanism many marketers claim.

Optimal Usage

Based on the available evidence, we recommend:

• Sessions of 20–40 minutes at temperatures between 45–60°C for infrared
• Three to four sessions per week for cardiovascular benefits
• Adequate hydration before, during, and after sessions
• Avoiding sauna use immediately after intense training if muscle growth is the primary goal

Our infrared sauna suites at Formation are designed for both solo and shared sessions, with precise temperature control and guided protocols available.