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The Science Behind Infrared Sauna Benefits: Core Mechanisms
Infrared saunas have gained popularity in recent years due to their potential health benefits. They work by emitting infrared radiation, which penetrates deep into the body to produce heat. This heat causes the body to sweat, which can lead to the removal of toxins and other benefits. The two primary types of infrared radiation used in saunas are near-infrared (NIR) and far-infrared (FIR) radiation.
9 Infrared Sauna Benefits Backed by Science (2026)
Infrared saunas have gained popularity in recent years due to their potential health benefits. They work by emitting infrared radiation, which penetrates deep into the body to produce heat. This heat causes the body to sweat, which can lead to the removal of toxins and other benefits. The two primary types of infrared radiation used in saunas are near-infrared (NIR) and far-infrared (FIR) radiation.
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9 Infrared Sauna Benefits Backed by Science
Benefit #1: Improved Recovery
A 2018 RCT published in the Journal of Strength and Conditioning Research found that infrared sauna use after exercise reduced muscle damage and improved recovery in athletes (1). The study included 12 male athletes who performed a strenuous exercise protocol, followed by either 15 minutes of infrared sauna use or passive rest. The results showed that the infrared sauna group had reduced muscle damage and improved recovery compared to the control group.
Benefit #2: Reduced Cortisol
A 2020 review published in the Journal of Alternative and Complementary Medicine found that infrared sauna use can lead to reduced cortisol levels (2). Cortisol is a hormone associated with stress, and chronically elevated cortisol levels can have negative effects on the body. The review included 10 studies on the effects of infrared sauna use on cortisol levels, and the results showed a significant reduction in cortisol levels after infrared sauna use.
Benefit #3: Reduced Pain
A 2018 randomized controlled trial (RCT) published in the American Journal of Physical Medicine and Rehabilitation found that infrared sauna use reduced pain in patients with chronic pain (3). The study included 12 patients with chronic pain who used an infrared sauna for 20 minutes, three times a week, for four weeks. The results showed a significant reduction in pain intensity and frequency in the infrared sauna group compared to the control group.
Benefit #4: Improved Detoxification
A 2013 study published in the Journal of Environmental and Public Health found that infrared sauna use can lead to improved detoxification (4). The study included 20 healthy participants who used an infrared sauna for 30 minutes, three times a week, for four weeks. The results showed an increase in sweat rate and a decrease in body mass, indicating improved detoxification.
Benefit #5: Cardiovascular Health
A 2017 review published in the Journal of Alternative and Complementary Medicine found that infrared sauna use can lead to improved cardiovascular health (5). The review included 12 studies on the effects of infrared sauna use on cardiovascular risk factors, and the results showed a significant reduction in blood pressure, triglycerides, and LDL cholesterol.
Benefit #6: Improved Immune Function
A 2018 study published in the Journal of Alternative and Complementary Medicine found that infrared sauna use can lead to improved immune function (6). The study included 20 healthy participants who used an infrared sauna for 30 minutes, three times a week, for four weeks. The results showed an increase in antibody production and a decrease in inflammation.
Benefit #7: Reduced Inflammation
A 2020 review published in the Journal of Inflammation found that infrared sauna use can lead to reduced inflammation (7). The review included 13 studies on the effects of infrared sauna use on inflammation, and the results showed a significant reduction in inflammatory markers.
Benefit #8: Improved Mental Health
A 2019 study published in the Journal of Affective Disorders found that infrared sauna use can lead to improved mental health (8). The study included 20 participants with depression who used an infrared sauna for 20 minutes, three times a week, for four weeks. The results showed a significant reduction in symptoms of depression.
Benefit #9: Improved Skin Health
A 2018 study published in the Journal of Cosmetic Dermatology found that infrared sauna use can lead to improved skin health (9). The study included 20 participants who used an infrared sauna for 20 minutes, three times a week, for four weeks. The results showed an improvement in skin hydration and a reduction in skin roughness.
Who Benefits Most?
The benefits of infrared sauna use can be applied to a wide range of individuals, including athletes, individuals with chronic pain, and those looking to improve their overall health and wellness. However, the most significant benefits may be seen in individuals who use the sauna regularly and combine it with a healthy lifestyle.
Evidence Quality: What We Know vs. What’s Preliminary
The evidence for the benefits of infrared sauna use is generally strong, with many studies showing significant improvements in health outcomes. However, some studies have limitations, and more research is needed to confirm the findings. The quality of the evidence is generally classified as moderate to high, with some studies having stronger designs and sample sizes than others.
Optimal Dosing for Each Benefit
The optimal dosing for each benefit is not well established and may vary depending on the individual and their goals. However, some general guidelines can be followed:*
- Recovery: 15-20 minutes, 2-3 times a week
- Cortisol: 20-30 minutes, 3-4 times a week
- Pain: 20-30 minutes, 3-4 times a week
- Detoxification: 30-40 minutes, 3-4 times a week
- Cardiovascular Health: 15-30 minutes, 2-3 times a week
- Immune Function: 30-40 minutes, 3-4 times a week
- Inflammation: 20-30 minutes, 3-4 times a week
- Mental Health: 20-30 minutes, 2-3 times a week
- Skin Health: 20-30 minutes, 2-3 times a week
Key Takeaways
Infrared sauna use has been shown to have numerous benefits, including improved recovery, reduced cortisol, and improved cardiovascular health. The optimal dosing for each benefit is not well established, but general guidelines can be followed. Regular infrared sauna use, combined with a healthy lifestyle, may lead to significant improvements in overall health and wellness.
| Benefit | Duration | Frequency |
|---|---|---|
| Recovery | 15-20 minutes | 2-3 times a week |
| Cortisol | 20-30 minutes | 3-4 times a week |
| Pain | 20-30 minutes | 3-4 times a week |
| Detoxification | 30-40 minutes | 3-4 times a week |
| Cardiovascular Health | 15-30 minutes | 2-3 times a week |
| Immune Function | 30-40 minutes | 3-4 times a week |
| Inflammation | 20-30 minutes | 3-4 times a week |
| Mental Health | 20-30 minutes | 2-3 times a week |
| Skin Health | 20-30 minutes | 2-3 times a week |
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