Traditional Sauna vs. Infrared Sauna
Nathan Hegel
Feb 25, 2025
Share
Saunas have been hailed for their many health benefits over the centuries (and millennia). From the traditional Finnish saunas to new infrared versions, the basic goal is the same — heat the body to induce sweating and promote relaxation. However, these two types of sauna offer unique experiences, mostly stemming from how they deliver heat. Today, we’ll cover the basics of each, differences in health benefits, and other key distinctions between these two popular product categories.
Understanding Each
Before we plunge into the specific benefits of each, it’s important to understand how each of these sauna variants works. Their heating methods and historical backgrounds both shape your experience and the potential health impacts:
How Traditional (Dry) Saunas Work
Originating from Finland over 2,000 years ago (although early “saunas” in the region can be dated
to 7,000 BC), the traditional sauna — often referred to as a “dry sauna” or “Finnish sauna” — represents the oldest and most widely recognized type. These saunas are built from high-quality wood like cedar, chosen for its resilience against high heat and moisture. The dry sauna relies on either an electric heater or, in more traditional setups, a wood-burning stove to heat rocks. When water is poured over the rocks, it creates bursts of steam, intensifying the sauna’s heat.
Temperatures inside traditional saunas typically reach 150-195°F, and the relatively dry air (compared to a steam room) allows for a high, steady heat that can quickly elevate body temperature. As your body absorbs this intense heat, its core temperature rises, blood vessels dilate, and sweat glands kick into overdrive. It’s a full-body experience that engages all your senses, from the feel of the hot air on your skin to the gentle hiss of steam rising from the rocks.
How Infrared Saunas Work
Infrared saunas, while newer to the wellness market, have grown in popularity with their ability to heat the body directly rather than through the surrounding air. Pioneered by a Japanese doctor in the 1960s and further developed by NASA to keep astronauts warm in space, these saunas have since found their way into the wellness mainstream.
Unlike their traditional counterparts, infrared saunas don’t heat the air around you. Instead, they use infrared lamps to emit electromagnetic radiation, which your body absorbs directly. This radiation, typically in the far-infrared range, penetrates up to an inch and a half into your body, heating from the inside out. They typically operate at lower temperatures (120-140°F) but a similar level of sweating and perceived heat. Unlike traditional saunas, infrared models can be housed in smaller, more space-efficient units (even face masks), appealing to those with limited space.
Health Benefits
Both traditional and infrared saunas offer potential health perks. While there is certainly still overlap, each type comes with unique advantages as well:
Benefits of Traditional Saunas
The higher-intensity sweat session of traditional saunas helps open pores, flush toxins, and . This environment can also simulate a short workout for the heart and circulatory system, boosting cardiovascular health. Dry saunas support deeper muscle relaxation, and the addition of steam improves lung function and provides respiratory relief. Studies have shown that regular sauna users also have a lower incidence of common colds and other respiratory infections. The social aspect of these saunas is another benefit that is often overlooked — traditional saunas, especially in Finnish culture, are usually communal experiences. This social interaction, combined with the physical benefits, can lead to improved mental health and a sense of well-being.
Benefits of Infrared Saunas
Infrared saunas provide a milder experience, allowing for longer sessions at lower temperatures. Because of the direct infrared waves, the sweating mechanism operates differently than in traditional saunas, and users may find it gentler and less intense. While they stimulate sweating and blood flow, they’re also great for deep tissue heating (due to the heat penetration), which can support muscle recovery — particularly for chronic conditions like fibromyalgia and arthritis. Some studies suggest that the direct heating of the body can increase calorie burn and improve insulin sensitivity, although more research is needed to verify these effects.
Experience the True Power of Heat from Home
Infrared saunas provide a milder experience, allowing for longer sessions at lower temperatures. Because of the direct infrared waves, the sweating mechanism operates differently than in traditional saunas, and users may find it gentler and less intense. While they stimulate sweating and blood flow, they’re also great for deep tissue heating (due to the heat penetration), which can support muscle recovery — particularly for chronic conditions like fibromyalgia and arthritis. Some studies suggest that the direct heating of the body can increase calorie burn and improve insulin sensitivity, although more research is needed to verify these effects.
While infrared saunas certainly have their merits, particularly for those sensitive to high heat or looking for targeted therapy, the holistic experience of a traditional sauna is hard to beat. The versatility of being able to control humidity levels, the encompassing heat that seems to melt away stress and tension, and the potential for social bonding all contribute to making traditional saunas a strong choice.
Imagine stepping into your personal oasis of heat and relaxation, right in the comfort of your own home. With a Plunge sauna, you’re not just investing in a piece of equipment — you’re embracing a lifestyle, a ritual that has stood the test of time.
Related Posts
Case for Cold Shock Proteins and Brain Health
Feb 20, 2025
7 Science-Backed Benefits of the Sauna After Workout Sessions
Feb 20, 2025
Cold Plunging When Sick
Feb 20, 2025
