Infrared sauna is backed by over 40 peer-reviewed studies from 2020–2025. But unlike traditional saunas, the effects are somewhat different—and research points to specific health issues that infrared saunas address better than anything else.
There is a widespread misconception about infrared saunas: that they are simply a milder, more comfortable version of a traditional sauna. That is not true. Infrared saunas and traditional saunas activate somewhat different physiological mechanisms—andresearch shows that infrared saunas have specific benefits that traditional saunas cannot match.
This article reviews what the research actually says about the health benefits of infrared saunas, how often you should use one to see results—and why consistency is the only variable that really matters.
Would you like to compare it to a traditional sauna and find out how often you should use it? Read our articlel How Often You Should Use a Sauna to Get the Most Benefit, According to Research
How an Infrared Sauna Warms the Body—and Why It Matters for Its Effectiveness
An infrared sauna works fundamentally differently from a traditional sauna. Instead of heating the air in the room to 80–100 °C, infrared panels emit radiation that penetrates 3–4 centimeters beneath the skin and heats muscle tissue directly—without the air temperature needing to rise above 40–60 °C.
It is this characteristic that gives the infrared sauna its unique profile. At an air temperature of 50 °C, the session is gentle enough that you can sit in it for 30 minutes without feeling overwhelmed. At the same time, your muscles are warmed more deeply and more directly than in a traditional sauna. The sweating experience is different—more gradual and longer-lasting.
The practical implication: infrared saunas are easier to use on a daily basis. This is one of the most important differences from a longevity perspective, since the most significant health benefits documented in research require frequent sessions.
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40+ Peer-reviewed studies Published 2020–2025 |
3–4 cm IR penetration depth Directly into muscle tissue |
40–60 °C Air Temperature vs. 80–100 °C in traditional |
Infrared Saunas and Mental Health – The Research That Surprised Even the Researchers Themselves
The most significant and unexpected finding in modern infrared sauna research concerns mental health. The results are so compelling that they have changed the way leading psychiatrists think about the treatment of depression and anxiety.
UCSF HEATBed Study 2024: In a study at the University of California, San Francisco, infrared heat therapy was combined with cognitive behavioral therapy. The result: 86.2% of participants diagnosed with major depressive disorder no longer met the diagnostic criteria after the treatment period. That’s a figure few medications can match.
Psychosomatic Medicine 2023 – Cortisol: A randomized controlled trial involving 156 participants over 8 weeks. The group that used an infrared sauna three times a week for 30 minutes showed a 24% reduction in cortisol levels compared to the control group. Their scores on the validated Perceived Stress Scale improved by 41%—the control group improved by 15%.
Psychiatry Research 2024 – endorphins: A single infrabasusession increased endorphin levels by 210% and serotonin levels by 18%, as measured in blood samples. The effect was observed after just one session.
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"We are seeing an 86% treatment response rate in patients with major depressive disorder. That is exceptional. Heat therapy activates neurobiological pathways that we have long known about but have never had a safe and accessible way to consistently activate." Dr. Ashley Mason, UCSF – on the HEATBed Study 2024, infrared heat therapy, and depression |
The mechanism behind these mental health effects is likely a combination of endorphin release, reduced inflammation (which is strongly linked to depression), improved sleep quality, and activation of the parasympathetic nervous system, which counteracts the chronic stress response.
Infrared Saunas and Cardiovascular Health – What Happens in the Blood Vessels
One of the strongest arguments in favor of the infrared sauna as a tool for longevity is its cardiovascular effects. A single 30-minute session produces cardiovascular responses comparable to a moderate-intensity cardio workout—the heart rate rises to 100–120 beats per minute, stroke volume increases, and blood vessels dilate.
Frontiers in Cardiovascular Medicine 2025: A systematic review of the sauna as a treatment method for cardiovascular health and peripheral artery disease highlighted heat therapy as a “novel management approach”—a new treatment method—especially for patients who, for physical reasons, are unable to exercise. Infrared saunas were specifically mentioned for their benefits at lower temperatures.
Laukkanen & Kunutsor 2024: A comprehensive review of passive heat therapy confirmed improved vascular function, reduced arterial stiffness, lower blood pressure, and a lower risk of cardiovascular disease, stroke, and dementia with regular sauna use—including infrared saunas.
The cardiovascular benefits of an infrared sauna are particularly significant for one specific group: those who, for various reasons, are unable to exercise. An infrared sauna provides exercise-like cardiovascular stimulation without the mechanical strain on joints and muscles.
Infrared Sauna and Inflammation – CRP, Rheumatism, and Chronic Pain
Inflammation is a common factor underlying most chronic diseases—cardiovascular disease, diabetes, depression, autoimmune conditions, and certain types of cancer. It is also the area in which infrared sauna research is most specific and most clinically relevant.
Reduction in CRP: Studies show a 28–30% reduction in C-reactive protein (CRP)—one of the most important markers of systemic inflammation—after 3 weeks of regular infrared sauna use. This is a clinically significant reduction.
Rheumatoid arthritis and ankylosing spondylitis: A study at Saxion University of Applied Sciences treated 34 patients (17 with rheumatoid arthritis, 17 with ankylosing spondylitis) with eight 30-minute sessions in an infrared sauna at 55 °C over a period of 4 weeks. The patients reported a significant reduction in pain, stiffness, and fatigue during the treatment period.
An important point to note: research shows that anti-inflammatory effects take time. One or two sessions do not produce measurable changes in inflammation markers. It is consistent, regular use over several weeks that yields measurable results—just like with exercise.
Infrared Sauna and Muscle Recovery – Deeper Effects at Lower Temperatures
That’s the effect most people notice first: that their body feels different afterward. Muscles that were stiff are now relaxed. Tension that had built up throughout the day is gone. It’s not a placebo effect—it’s physiology.
Infrared radiation penetrates 3–4 centimeters into muscle tissue and increases local blood flow. It accelerates the removal of lactic acid and metabolic byproducts from the muscle, reduces swelling, and alleviates the inflammatory response that causes delayed-onset muscle soreness (DOMS).
Compared to a traditional sauna—which is also effective for recovery—an infrared sauna has the advantage of being available immediately. You don’t have to wait 45–60 minutes for the cabin to heat up. You start it via the app, step inside in 10–20 minutes, and can complete the session right after your workout without having to reschedule your entire evening.
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DOMS is measurably reduced even after just a few sessions immediately following a workout
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Blood flow increases locally in treated muscle tissue due to IR penetration
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Sleep quality improves – Deep sleep increases with regular use of an infrared sauna
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Cortisol levels decrease – the baseline level of the stress hormone is reduced by 24% with 3 sessions per week for 8 weeks
How Often Should You Use an Infrared Sauna? A Frequency Guide Based on Research
The short answer: more is better; consistency is everything. But here are the specific recommendations, broken down by goal:
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MAL |
FREQUENCY |
SESSION |
WHAT RESEARCH SAYS |
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General Well-Being |
2–3 times a week |
20–30 min |
A noticeable improvement in stress levels and sleep within 2–3 weeks |
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Muscle Recovery |
3–5 times a week |
20–30 min |
Reduces CRP by 28–30% after 3 weeks of regular use |
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Mental Health |
3 times a week |
30 min |
24% lower cortisol levels and a 41% improvement on the stress scale (8-week study, 156 participants) |
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Cardiovascular Health |
4–7 times a week |
20–30 min |
Lower blood pressure, reduced arterial stiffness, improved endothelial function |
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Longevity & Optimal |
4–7 times a week |
20–30 min |
Strongest effect on all parameters—linear relationship without a ceiling effect |
An important difference from a traditional sauna: the lower temperature of an infrared sauna makes daily use genuinely feasible for most healthy adults. You don’t need to rest as long between sessions. This makes it easier to achieve the frequency that provides the strongest effects.
Build Your Infrared Sauna Routine—From Beginner to Optimal Protocol
The most important tip is to start slowly. Your body needs to get used to the IR heat, just like with any other form of exercise. Here’s a gradual progression:
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BUILD YOUR INFRABASTU ROUTINE |
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Weeks 1–2 |
2–3 times a week · 15 min · 40–50 °C |
Let your body get used to the IR heat. Notice how the sweating feels different from a traditional sauna—deeper and more gradual. |
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Weeks 3–4 |
3–4 times a week · 20 min · 50–55 °C |
Increase gradually. You should start to notice improved sleep quality and lower stress levels after each session. |
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Months 2–3 |
4–5 times a week · 25–30 min · 55–60 °C |
Optimal zone for muscle recovery and anti-inflammatory effects. A reduction in CRP is visible after 3 weeks. |
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Month 3+ |
4–7 times a week · 30 min · 55–60 °C |
The Longevity Protocol. Cardiovascular adaptations and hormonal changes develop over time. Consistency is everything. |
Always listen to your body. Dizziness, nausea, or extreme fatigue after a session are signs that you should lower the temperature or shorten the session. Drink water before and after.
Infrared sauna or traditional sauna—which should you choose?
That's the wrong question. Research clearly shows that they address somewhat different problems.
A traditional sauna is superior for:
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Cardiovascular stimulation and longevity data (50% lower cardiac mortality in the KUOPIO study)
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The Löyly Experience and Nordic Sauna Culture
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Outdoor therapy and contrast therapy with ice baths
Infrared saunas are superior for:
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Mental Health and Depression Treatment (86% remission rate, UCSF 2024)
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Daily Muscle Recovery and Pain Relief
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Stress Reduction and Cortisol Regulation
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Indoor Installation and Daily Availability
The best solution is both. The Swedish Cold Hybrid Sauna combines a traditional 6 kW Harvia heater with full-spectrum infrared heat in the same cabin—you select the mode via the touch panel depending on what you need that day. The same system. No compromises.
Learn more about the Hybrid Sauna: Swedish Cold Hybrid Sauna – traditional and infrared in one
Scientific sources:
3. Psychiatry Research (2024) – Single session of infrabasus: endorphins +210%, serotonin +18%
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Infrared Sauna vs. Regular Sauna – What's the Difference, and Which One Is Right for You?
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