Learning Resources
Explore our curated collection of wellness guides and educational content
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Traditional Saunas
Traditional saunas heat the air in the room to high temperatures, typically between 158°F and 212°F, with low humidity. An electric or wood-burning stove heats volcanic stones, and pouring water over them generates steam that intensifies the experience. Sessions usually last 10–20 minutes, followed by a cooling phase with a cold shower or fresh air, and are often repeated. This type of heat creates a powerful, ritualistic response that has been an integral part of Finnish culture for thousands of years.
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Infrared Saunas
Unlike traditional saunas, infrared saunas do not heat the air significantly. Instead, they use panels that emit infrared light waves, which penetrate directly into your body, warming tissues, muscles, and internal organs. They operate at milder temperatures (113°F–140°F), making sessions more comfortable and allowing for longer durations (typically 20–30 minutes).
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Types of Infrared Panels and Their Difference
• Near-Infrared (NIR): Short waves that penetrate less deeply. Ideal for skin health, wound healing, and cellular energy (mitochondria). They typically use incandescent bulbs or LEDs. • Mid-Infrared (MIR): Medium penetration. Excellent for improving circulation and reducing inflammation in soft tissues. • Far-Infrared (FIR): The most common type in saunas. These waves penetrate up to 4–5 cm (about 1.5–2 inches), promoting abundant sweating and systemic benefits. The panels are usually made of carbon (for even heating and pure infrared waves with low EMF) or ceramic (for high efficiency). The best models, like those from HeatFlow, use hybrid combinations to maximize the benefits.
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What Happens on Your Body? The Magic of Hormesis
Both traditional and infrared saunas activate a fascinating biological process called hormesis — a controlled, positive stress that strengthens your body. When you’re exposed to heat: • Blood vessels dilate (vasodilation), your heart rate increases, and circulation improves — similar to cardiovascular exercise, but without moving. • Heat shock proteins (HSPs) are released. These act like a cellular cleanup crew: they repair damaged proteins, reduce inflammation, and fight oxidative stress. • Sweating increases, endorphins are released, and endothelial function improves thanks to nitric oxide production.
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How to Use It Optimally and Safely
• Stay well hydrated before, during, and after every session. • Start gently: Begin with 10–15 minutes and gradually increase the duration as your body adapts. • Use 2–4 times per week for optimal results. • Shower after each session and avoid alcohol. • Always consult your doctor before using a sauna if you have any pre-existing health conditions.
