Saunas are widely recognised for their health benefits, from relaxation to cardiovascular support. But not all saunas are created equal. Traditional saunas (often called Finnish or Swedish saunas) use hot air to warm your body from the outside, while far infrared (FIR) saunas use a specific light wavelength that heats your body directly. This difference raises a key question: Do far infrared saunas offer any extra health benefits that traditional saunas don’t?
What Makes Far Infrared Different?
Traditional saunas heat the air to 170–200°F (77–93°C), warming your skin and body from the outside in. Far infrared saunas use light waves (typically 5–20 microns) that penetrate the skin and warm the body from the inside out, at lower temperatures (110–140°F or 43–60°C). FIR wavelengths can penetrate tissues up to 1–4 cm deep [7][12], leading to some unique physiological effects.
Extra Benefits of Far Infrared Saunas
1. Deeper Pain and Muscle Relief
FIR saunas are often used to relieve chronic pain conditions like arthritis, back pain, and fibromyalgia. Studies suggest FIR light can deeply warm tissues, increase blood flow, and reduce stiffness more effectively than surface-level heat alone [6][9]. This deeper reach may lead to better outcomes for joint and muscle pain.
2. Skin Rejuvenation and Collagen Production
Infrared light stimulates circulation and can boost collagen and elastin production in the skin. One study in the Yonsei Medical Journal found FIR exposure improved skin texture and elasticity by enhancing dermal regeneration and reducing fine wrinkles [2][12]. Traditional saunas help with surface cleansing, but FIR appears better at reaching deeper layers to support skin repair.
3. More Comfortable for Longer Sessions
Because infrared saunas operate at lower air temperatures, many people find them more comfortable and easier to tolerate. This allows for longer sessions, which may lead to greater cumulative benefits like detoxification, calorie burning, or stress reduction [2][6].
4. Cellular Energy Support
Some research suggests FIR light may support mitochondrial function, increasing ATP production and enhancing cell repair. One study showed increased expression of PGC-1α (a mitochondrial biogenesis regulator) and improved muscle cell metabolism with FIR exposure [25]. This is not seen with hot air alone, suggesting a light-specific benefit.
5. Clinical Use in Fatigue, Heart, and Vascular Conditions
FIR sauna therapy (Waon therapy) has been studied in Japan and elsewhere for chronic fatigue, heart failure, and peripheral artery disease. It showed improved endothelial function, reduced symptoms, and better exercise tolerance in people unable to tolerate traditional sauna heat [22][27][28].
Conclusion
Far infrared saunas do offer some unique or enhanced benefits due to their use of penetrating light rather than ambient air heat. These include better support for pain relief, skin rejuvenation, mitochondrial health, and accessibility for people who are heat-sensitive. That said, traditional saunas still excel in cardiovascular conditioning and have strong longevity research backing. The best sauna for you depends on your health goals and heat tolerance.
