Once the domain of hotel spas and gym corners, saunas are now fully embedded in the wellness zeitgeist. Apparently, as we continue to learn, it’s important to sweat the small stuff.
Whether you’re a casual sauna-goer who only steps in when there’s one at your hotel, or sauna a non-negotiable part of your post-workout ritual – do you actually know what all that heat is doing for your body?
It’s not just the Nordic, centuries-old heat of traditional Finnish saunas that can detoxify your body and support muscle recovery. Infrared saunas are a more modern way to turn up the heat and sweat it out. You can find them in wellness clinics like LondonCryo, which offers a private infrared sauna experience that you can then pair with cryotherapy and other health services.
Having visited the clinic ourselves to experience the treatment, we can attest – those 25 to 45 minutes in the sauna will be the most relaxing, recalibrating 25-45 minutes of your life. If you are still pondering between traditional vs infrared, the main difference between the two is how the heat works.
How the heat works: Infrared sauna vs traditional sauna
Traditional saunas
Traditional saunas use a high-temperature environment, typically ranging from 70°C to 100°C, to heat the air around you. The heat is usually generated by either hot rocks or a stove. As the air becomes hot, your body sweats to regulate temperature. Traditional saunas primarily heat the surface of your skin, which creates that intense, enveloping heat that many find invigorating.
Infrared saunas
Infrared saunas use infrared light to heat your body directly, rather than heating the air around you. The heat from infrared saunas penetrates the skin more deeply, which can be felt as a more soothing, gentle warmth. The temperatures are usually lower, ranging from 40°C to 70°C, making it more comfortable for those who may not enjoy the intense heat of a traditional sauna.
Because the infrared light penetrates deeper into the tissues, reaching muscles and joints directly, resulting in more effective muscle recovery and pain relief. If you’re looking for more targeted relief for sore muscles or joint stiffness, infrared may be more effective.
Since infrared heat penetrates deeper into the skin, it can help flush out toxins from deeper tissues. While both sauna types encourage sweating, infrared’s deeper heat may help release toxins from deeper layers of tissue more effectively, though the scientific evidence on this is still ongoing.
Infrared sauna vs traditional sauna: the benefits of both
Whether you prefer the intense, enveloping heat of a traditional sauna or the gentler, deep-penetrating warmth of infrared, both offer a range of health benefits:
Energy boost
The intense heat of a traditional sauna delivers a revitalising experience. When paired with a whole body cryotherapy session afterward, the sharp contrast in temperatures provides a refreshing shock to the system, leaving you feeling energised and recharged (we tried the hot + cold combo at LondonCryo and it really awakens your body and mind!)
Cardiovascular health
Sauna sessions elevate heart rate and induce a state of mild cardiovascular stress, similar to moderate exercise. This can lead to improved circulation, better blood vessel function, and reduced blood pressure over time. Some studies suggest regular sauna use may reduce the risk of heart disease.
Muscle and joint recovery
Saunas provide a relaxing and soothing environment for post-exercise recovery. The heat promotes increased circulation, which helps to flush out metabolic waste products like lactic acid, reducing muscle soreness and stiffness. Both infrared and traditional saunas help with muscle and joint recovery, making them popular among athletes or those with chronic pain.
Stress relief and mental clarity
The heat stimulates the release of endorphins, which helps create that post-sauna calm. Plus, the relaxing environment reduces cortisol levels associated with stress. The act of stepping into a sauna itself can relax you, improving mental clarity, and leaving you with a sense of calm and rejuvenation.
Immune system support
Both traditional and infrared saunas support the immune system by boosting the production of white blood cells, which defend our bodies against infections. The heat from saunas can induce a fever-like response in the body, prompting the immune system to become more active.
Improved skin health
Sweating helps open pores and flush out toxins, while increased circulation supports the skin’s natural regeneration processes. Infrared saunas, with their ability to penetrate deeper into the skin’s layers, may offer a slightly more intense benefit for skin rejuvenation, promoting collagen production and giving skin a refreshed appearance. Both sauna types can contribute to a subtle glow-up with consistent use.
Detoxification
Saunas are commonly used to help promote the elimination of toxins through sweating. They elevate your core temperature, making you sweat and excrete trace amounts of heavy metals, toxins, and other impurities from the body. While it’s a gradual process, sauna is one part of an overall detox programme for those looking to support their body’s natural elimination processes.
Better sleep
Many sauna-goers report deeper, more restorative sleep after sessions. The body’s temperature regulation following a sauna session helps reset the nervous system, promoting relaxation and calmness, which can lead to a more restful night’s sleep. If you’re someone who struggles with sleep disturbances or insomnia, regular sauna use might be a helpful addition to your wellness routine.
Pain relief
Saunas are widely recognised for their ability to alleviate pain and discomfort, especially for those with chronic conditions like arthritis or muscle pain. The heat from both infrared and traditional saunas increases circulation, which helps reduce inflammation and improve joint mobility.
What infrared and traditional saunas don’t do
We are all against bold claims and murky science at RESET, so it’s important to get some facts straight:
Help you lose weight
If you are using regular sauna sessions as your sole method to lose weight – you really shouldn’t. While technically, you do lose water weight, sweating does not equal fat loss, and any drop on the scales is temporary. This doesn’t mean sauna can’t support your weight loss journey by helping you steer clear of water retention – you just need a much more all-encompassing plan.
Damage cells with radiation
One common concern with infrared sauna is that the radiation you receive can damage cells and even cause cancer. While it’s true that certain types of radiation, like ultraviolet (UV) or X-rays, can damage cells and increase cancer risk, infrared light isn’t one of them.
Infrared saunas use non-ionising radiation, which means it doesn’t carry enough energy to alter or damage DNA in your cells. In fact, infrared light is a natural part of the light spectrum — the same warmth you feel from sunlight or a fire — and is generally considered safe for regular use.
The cost of infrared sauna vs. traditional sauna in London
On average, a single infrared sauna session in London will typically cost between £40 and £75 for a 30 to 45-minute session depending on location and facilities. Infrared saunas tend to be pricier, owing to the technology and more personalised experience.
Traditional saunas are generally more affordable. A standard 30-minute session can cost anywhere from £20 to £40, depending on the venue and peak times. Public bathhouses or gym facilities may offer access to traditional saunas as part of a broader wellness package.
The best kind of heat is the one that serves your body. Whether you favour a wooden sauna or the targeted therapy of infrared light, the ritual of sweating is undoubtedly highly beneficial for your health and mind, so it’s worth making time for it.