A Beginner’s Guide to Infrared Sauna Therapy: What to Expect, How to Use It & Who It’s Best For

Infrared saunas are becoming one of the most popular wellness trends—and for good reason. They’re calming, deeply restorative, and offer benefits that go beyond what you get in a traditional steam sauna. If you’ve been curious about giving infrared sauna therapy a try but aren’t sure how it works or what to expect, this guide breaks it all down in simple, beginner-friendly terms.

What Is Infrared Sauna Therapy?

Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to warm your body directly. These invisible wavelengths of light penetrate the skin and gently raise your core temperature from the inside out.

The result? A deep, soothing heat that promotes relaxation, supports detoxification, and helps the body recover without the overwhelming intensity of a steam-filled room.

Infrared saunas typically operate at lower temperatures (usually 110°F–140°F / 43°C–60°C), making the experience more comfortable for beginners.

The Benefits of Infrared Sauna Therapy

Here are some of the most common benefits people experience:

1. Enhanced Detoxification

Sweating helps your body flush out toxins—and infrared heat promotes deeper, more productive sweating at lower temperatures.

2. Muscle Recovery & Pain Relief

Infrared heat penetrates deep into muscles and joints, improving circulation and helping reduce inflammation. Many people use infrared saunas to ease:

• Back pain
• Sore muscles
• Arthritis discomfort
• Post-workout soreness

3. Stress Relief & Better Sleep

The calming warmth of an infrared sauna naturally relaxes the nervous system. Many users report better sleep and reduced stress after regular sessions.

4. Skin Health & Anti-Aging Support

Improved circulation and sweating can help cleanse pores, brighten the skin, and boost collagen production.

5. Weight Management Support

Raising your core temperature increases your heart rate—which may boost metabolism and help burn calories.

What to Expect in Your First Infrared Sauna Session

If you’re new to infrared therapy, here’s how a typical session goes:

1. You’ll Sit in a Warm, Dry Room

There’s no steam or heavy humidity—just a gentle, radiant warmth similar to sunlight (without the UV).

2. The Heat Feels Comfortable, Not Intense

Most beginners notice a slow build-up of heat. You'll sweat gradually but deeply.

3. Sessions Last 20–40 Minutes

Start small (10–15 minutes) and work your way up as your body adjusts.

4. You’ll Sweat More Than You Expect

Even though the temperature feels manageable, you’ll likely sweat more than you would in a traditional sauna—this is normal and part of the therapeutic effect.

5. You’ll Feel Relaxed Afterwards

Most people leave feeling noticeably calmer, looser, and refreshed.

How to Use an Infrared Sauna Safely: A Step-by-Step Guide

Whether you’re visiting a spa or using a sauna at home, follow these beginner tips:

1. Hydrate Before & After

Drink at least one glass of water before your session and replenish afterwards. Electrolytes are a bonus if you sweat heavily.

2. Choose a Comfortable Temperature

Beginners should start at 110°F–120°F (43°C–49°C).

3. Start with Short Sessions

Try 10–15 minutes your first time, then gradually increase to 30–40 minutes.

4. Wear Light Clothing (or a Towel)

Infrared heat works best when your skin is exposed. Avoid heavy fabrics.

5. Listen to Your Body

If you feel dizzy, lightheaded, or overheated, step out and cool down immediately.

6. Cool Down Slowly

Give your body time to regulate its temperature. A lukewarm shower afterward helps remove sweat without shocking the system.

Who Is Infrared Sauna Therapy Best For?

Infrared saunas can benefit nearly everyone, but they’re especially helpful for:

• People with muscle pain or chronic tension
• Fitness enthusiasts looking for faster recovery
• Individuals with high stress or poor sleep
• Anyone wanting gentle detoxification
• People who find traditional saunas too hot or overwhelming

Who Should Avoid Infrared Saunas?

It’s best to consult a doctor if you:

• Are pregnant
• Have heart conditions
• Have extremely low blood pressure
• Take medications that affect sweating or temperature regulation
• Recently suffered from dehydration or heat exhaustion

How Often Should You Use an Infrared Sauna?

Most beginners start with 2–3 sessions per week, gradually increasing to 4–5 times depending on comfort and goals.

Consistency matters more than intensity—regular short sessions often provide better results than occasional long ones.

Final Thoughts

Infrared sauna therapy is one of the most accessible and enjoyable ways to support whole-body wellness. Whether you’re looking to reduce stress, ease pain, improve your skin, or boost your recovery, infrared heat offers a gentle but powerful solution.

If you’re new to the experience, start slow, stay hydrated, and listen to your body. With time, you’ll find your perfect routine—and enjoy the full benefits this soothing therapy provides.