Pregnancy brings a heightened sense of awareness. Everything you do—what you eat, how you move, how you rest—suddenly carries new weight. Your body is in a constant state of change, and with that comes a natural curiosity: What’s safe? What’s helpful? What should I avoid?
Infrared saunas have become a favorite among those seeking relief from stress, sore muscles, and mental fatigue. Their gentle, penetrating heat offers a different experience than traditional saunas, often praised for its soothing, detox-supportive benefits. But when it comes to pregnancy, the answer isn’t so straightforward.
At Altered States Wellness, we often receive questions about whether infrared sauna use is recommended during pregnancy. It's a thoughtful question—and one that deserves a careful, informed response.
The Basics: How Infrared Saunas Work
Infrared saunas use light to generate heat, which penetrates the body more deeply than the surface warmth of conventional steam saunas. The air temperature is lower, typically between 110°F and 150°F, which many people find more comfortable and less overwhelming.
Unlike dry saunas that heat the entire room, infrared saunas warm the body directly. This allows for a more gradual rise in core temperature, while still encouraging circulation, sweating, and muscle relaxation.
This difference is part of what makes infrared saunas so appealing. But it also raises the question: Does the deeper heat make them safer—or potentially riskier—during pregnancy?
Pregnancy and Heat: Why Caution Is Advised
During pregnancy, your body is already working harder to regulate temperature. Hormonal changes, increased blood volume, and a growing baby all contribute to a more delicate internal balance. Overheating, particularly during the first trimester, can raise concerns due to the body's increased sensitivity to temperature shifts.
The primary concern with sauna use during pregnancy is the potential elevation of core body temperature—also known as hyperthermia. Some studies have associated elevated maternal body temperatures in early pregnancy with a possible increase in developmental risks, particularly during organ formation.
This is why many prenatal care providers advise against hot tubs, steam rooms, and traditional saunas in early pregnancy. While infrared saunas are generally less intense, the principle remains the same: it’s best to avoid environments where your body cannot cool itself properly.
What the Research Says (and Doesn’t Say)
There is limited research that directly evaluates infrared sauna use during pregnancy. Most existing guidelines around sauna safety in pregnancy come from broader data on high-heat exposure, such as hot tubs or conventional sauna use.
That doesn’t mean infrared saunas are proven to be harmful. It simply means that comprehensive, controlled studies specific to infrared therapy and pregnancy haven’t yet been published.
Because of that, the general wellness community—and most medical providers—recommend approaching infrared sauna use during pregnancy with caution. When research is limited, it’s best to err on the side of protecting the most vulnerable moments of development, especially in the first trimester.
Listening to Your Provider, and to Yourself
Every pregnancy is unique. What feels nourishing and safe for one person may not feel that way for another. If you're considering infrared sauna use while pregnant, your first step should always be to speak with your midwife, OB-GYN, or prenatal care provider.
They’ll consider your specific health history, any current concerns, and how far along you are. Some providers may be open to shorter, lower-heat sessions later in pregnancy under supervision, especially if you’re already familiar with sauna use. Others may recommend avoiding heat therapy altogether until after birth.
.jpg)
Just as importantly, listen to your own body. Pregnancy often sharpens intuition. If something feels off—even if it’s technically “allowed”—that’s a signal worth honoring.
Alternatives During Pregnancy
If you’re drawn to the calming effects of infrared heat, there are other ways to experience deep relaxation during pregnancy without exposure to elevated temperatures.
- Prenatal massage
Gentle bodywork can relieve tension, support circulation, and offer the same kind of nervous system reset you might find in a sauna. - Float therapy
Floating in a warm, buoyant tank can ease the weight of pregnancy and allow your body to decompress safely. Many women find this especially helpful in the second and third trimesters. - Red light therapy (low-level)
Some emerging research suggests that specific wavelengths of red light may support cellular energy and skin health. If cleared by your provider, shorter, targeted sessions may offer a gentle alternative. - Breathwork and guided meditation
These practices activate the parasympathetic nervous system and can bring a calm, grounded feeling similar to post-sauna clarity—no heat required.
At Altered States Wellness, we offer several options to support relaxation and recovery during pregnancy, and we’re always happy to help guide you toward what’s safe and supportive during each stage of your journey.
Postpartum Sauna Use: When to Return
Many new mothers look forward to resuming their wellness routines after birth—including infrared sauna use. But just like during pregnancy, the postpartum period calls for mindful reentry.
Allow your body to fully heal. If you’ve had a vaginal birth without complications, your provider may clear you for sauna use once bleeding has stopped and your energy levels begin to return. If you’ve had a cesarean, healing will likely take longer, and heat exposure should be delayed accordingly.
Breastfeeding is another consideration. Some women find that high heat temporarily affects milk supply or makes them feel lightheaded. Hydration and shorter sessions can help, but always listen to how your body responds.
Once you’re cleared and feel ready, the infrared sauna can become a welcome ritual of support—offering a moment of calm, quiet, and warmth during a season that often feels physically and emotionally demanding.
Final Thought
Pregnancy invites deep listening—both to expert guidance and to your own inner wisdom. Infrared sauna use during this time isn’t a one-size-fits-all decision. While the technology offers a gentle form of heat and profound relaxation benefits, the safety and timing of its use during pregnancy remain personal and provider-guided.
If you're unsure, press pause. Your body is already doing incredible work. There will be time for saunas, deep heat, and long, quiet recovery sessions down the road.
Let this season be about softness, safety, and trust—in your body, your care team, and the natural intelligence of the process unfolding within you.
