We’re living in a time where longevity is the new luxury. We're swapping quick fixes for daily rituals, and prioritizing energy, recovery, and long-term health over aesthetics alone. Which brings us to an often-asked question in the wellness world:
What’s the real difference between a traditional sauna and an infrared sauna—and which one is better if you’re playing the long game with your health?
Let’s break it down, minus the jargon, and with all the facts.
The Basics: Same Sweat, Different Science
Traditional saunas are the OG. They heat the air around you—typically using hot rocks or steam—to warm your body from the outside in. You sit in a steamy, 180-degree box, sweat pours from your skin, and you leave feeling like you’ve been wrung out (in the best way… or sometimes not).
Infrared saunas, on the other hand, use invisible wavelengths of light to gently heat your body directly—kind of like sunbeams, but without the UV damage. The temperature stays lower (usually 140–160°F), which means you can stay in longer and let the benefits sink in deeper.
What Happens to Your Body in a Sauna
At its core, sauna therapy is all about intentional heat exposure—and the benefits are pretty incredible. Whether you’re stepping into a traditional sauna or an infrared one, the goal is to raise your core body temperature in a controlled way. This process increases circulation, stimulates your lymphatic system, supports detoxification, and triggers the release of feel-good endorphins.
Over time, regular sauna use has been linked to reduced inflammation, improved cardiovascular function, faster muscle recovery, and better sleep. It’s like giving your body a workout without actually working out—and your nervous system gets a much-needed break in the process.
Longevity Is More Than a Buzzword—It’s Science
In one of the most compelling studies on sauna use to date, the University of Eastern Finland followed over 2,300 men for two decades. Those who used a sauna 4–7 times per week had a 40% lower risk of all-cause mortality compared to once-a-week users. I mean what else has that kind of benefit?
Both types of saunas were shown to support cardiovascular health and improve overall longevity. But here's where things start to shift in the infrared's favor: Infrared saunas deliver those same benefits, but with less heat stress—making them a better fit for regular, long-term use.
Traditional Sauna: High Heat, Heavy Sweat
Pros:
- Intense heat = quick circulation boost
- Great for a short, steamy detox
- Rooted in centuries of wellness tradition
Cons:
- Can feel overwhelming or dizzying, especially for heat-sensitive bodies
- Less accessible for daily or extended sessions
- Not ideal for people with chronic illness, heart conditions, or nervous system dysregulation
Infrared Sauna: Gentle Heat, Deep Healing
Pros:
- Easier on the body—perfect for daily rituals
- Penetrates deeper into muscle tissue for pain relief and recovery
- Encourages detoxification, lowers inflammation, and supports skin health
- May improve sleep quality, hormone balance, and energy levels
- Better suited for modern lifestyles and chronic stress
Cons:
- If you're craving an ultra-intense heat hit, this might feel more mellow
- It does take longer to sweat in an infrared sauna (don’t worry, its just working its magic from the inside out instead of the outside in, so it’s actually raising your internal body temp)
Bonus perk? A growing body of research shows that infrared therapy may support wound healing, mitochondrial function, and cellular repair—a major win for those seeking holistic, preventative health care.
So, Which Sauna Should You Choose?
Let’s be honest—if you’re trying to extend your healthspan (read: not just live longer, but feel better while doing it), infrared saunas are the more sustainable, supportive option. They’re approachable, powerful, and ideal for people managing stress, inflammation, fatigue, or chronic conditions.
At Altered States Wellness, we’ve fully embraced the infrared life. Our private sauna suites are thoughtfully designed with calming lighting, entertainment options (hi, Netflix or music), and the ability to pair with the cold plunge for an even bigger impact. Our infrared saunas are large and spacious and can comfortably fit two people if you want to bring a friend or loved one.
Because sweating shouldn't feel like suffering. It should feel like a reset. A recalibration. A small act of self-care with massive ripple effects.
So if you’re ready to trade burnout for balance, and stress for strength—our infrared sauna is the place to begin. Book your session today and remember, consistency is key to reaping all the benefits.
Sources:
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8682935/
*We are not medical professionals, and the information provided in this blog and podcast is for informational purposes only. Wellness practices mentioned should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider if you have any questions about your health.
