Learn how an infrared sauna session can enhance performance and recovery.
Infrared saunas have become a key pillar of recovery, and they’re only growing more popular: Demand for infrared saunas is expected to have a 7.5 percent compound annual growth rate over the next seven years.
But are they truly worth the hype?
A growing body of research suggests infrared sauna use can support muscle recovery, sleep, and cardiovascular health. Here, a deep dive into the evidence, how infrared saunas compare to traditional saunas, and how often you should use one to reap the benefits.
Infrared Sauna vs. Traditional Sauna: Key Differences
Traditional and infrared saunas accomplish the same goal: to warm your body with heat exposure. But they do so in different ways.
A traditional sauna heats the air surrounding you in a room, which warms the body. An infrared sauna heats your body directly using far infrared light (FIR). FIR is an invisible form of electromagnetic energy that is experienced as heat. It can warm the body at lower air temperatures than a traditional sauna. Research suggests infrared light may increase circulation and influence activity at the cellular level, too.
And then there’s the temperature. Traditional saunas typically run between 158 and 230°F, while Equinox’s infrared sauna ranges from 140 to 175°F. You still sweat, but the conditions may feel more tolerable.
One isn’t necessarily better than the other. "I don't view them as competitors," says James Gu, Equinox's senior director of Spa. "I view them as different tools. The best choice often comes down to the individual's goals, heat tolerance, and what they're willing to do consistently."
Unpacking the Infrared Sauna Benefits
Research on the benefits of FIR, specifically, is limited. But heat exposure — including exposure through traditional saunas and hot water immersion — has long been studied for its resulting physiological responses that support muscle recovery, sleep, and more.
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Enhances Recovery and Improves Sleep
Like other forms of dry heat therapy, infrared saunas raise body temperature, causing blood vessels to dilate and circulation to increase. This response helps deliver oxygen and nutrients to working muscles while carrying away exercise-produced metabolic byproducts.
An evening sauna session may also help set the stage for a good night’s sleep. While more infrared-specific research is needed, studies on water-based passive heat therapy found that heating the body with a warm shower or bath one to two hours before bedtime helped people fall asleep faster and improved sleep quality.
Optimizes Performance
Infrared sauna use may also help support performance. A randomized study of male basketball players found that a 20-minute infrared sauna session after resistance training helped preserve explosive performance compared to passive rest. Athletes also reported less muscle soreness and greater perceived recovery the following morning.
Just don’t view it as an elixir. "From a performance standpoint, I view infrared sauna less as a direct performance enhancer and more as a recovery support tool," says Gu. "However, better recovery often translates into improved performance over time. If someone is sleeping better, managing stress more effectively, and maintaining consistency in training, performance will improve."
Supports Relaxation and Stress Management
Feel calmer after a sauna session? There’s a physiological reason for it. Limited research on traditional and infrared sauna bathing sessions suggests that repeated sessions may support relaxation and some mood-related symptoms.
"Many people spend their day over-stimulated, stressed, and bouncing between obligations," says Gu. "One of the underrated benefits of an infrared sauna session is that it creates a dedicated period where you're forced to slow down and be present in the moment. The combination of heat exposure, reduced external stimulation, increased mindfulness, and increased blood flow can be very restorative."
Promotes Cardiovascular Health
Heat therapy might support cardiovascular health. For example, in one eight-week trial of young, sedentary adults, hot water immersion improved endothelial function and arterial stiffness and lowered blood pressure. "Similar to cold exposure, part of the benefit may come from hormesis," says Gu. "You're exposing the body to a controlled stressor, recovering from it, and becoming more resilient over time."
Other methods have been studied, including Waon therapy, a Japanese treatment that involves spending 15 minutes in a 60°C (140°F) far-infrared sauna, then 30 minutes of continued warming to elevate core body temperature 1 to 2°C. Research has found the therapy improves cardiac function in people with chronic heart failure. Most of the studies lasted just a few weeks, though, and evidence on the benefits of longer-term infrared sauna use specifically is still needed.
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Selecting Your Sauna: Which Method to Use
Both traditional and infrared saunas raise body temperature and activate many of the same physiological responses associated with heat therapy. If you’re deciding between the two, consider the one you will use on a regular basis. Think about what’s available at your Equinox Club or whether you want the convenience of having a home sauna.
How much time you have is also a factor. Traditional sauna sessions are typically shorter, while infrared saunas may run longer at lower temps. If you’re short on time and need to get in and out of the Club, opt for the traditional sauna. Have a full afternoon reserved for recovery? Spend your time lounging in an infrared sauna.
"If the goal is relaxation, comfort, reducing muscular tension, and ease of use, many people prefer infrared," says Gu. "The temperatures are lower, sessions can feel more approachable, and some individuals are able to stay in longer.”
He continues: “When we're talking about overall health, longevity, cardiovascular adaptations, and the body of research behind heat exposure, traditional saunas have the stronger evidence base. Infrared absolutely has value, but if someone asked me which modality has the most compelling long-term data behind it, I would point to traditional sauna."
For a dedicated recovery space right at home, consider buying a sauna. Just keep your available space in mind.
Building Infrared Sauna Into Your Routine
How often and how long you use an infrared sauna can depend on your health, goals, and heat tolerance. Research protocols vary widely, and there’s no established ideal. General guidance is to start at about 110°F for five to 10 minutes, then gradually increase as tolerated.
"For someone new to heat exposure, 30 minutes is usually the appropriate starting point," says Gu. "It allows enough time to experience the benefits without creating excessive stress. As tolerance develops, some individuals may enjoy 60-minute sessions. The decision should be based on how they feel during and after the session, not on the assumption that longer automatically produces greater benefits."
Be sure to hydrate. Drink water before and after, and cut sessions short if you feel lightheaded.
"Heat exposure increases fluid loss, and many people walk into a sauna already mildly dehydrated," says Gu. "Arriving hydrated, drinking fluids afterward, and replacing electrolytes when appropriate are simple but important steps."
For most healthy adults, short, moderate sauna sessions are generally safe. People with heart disease, very low blood pressure, pregnancy, or other medical conditions should consult a healthcare provider before use.
"If you feel dizzy, lightheaded, nauseated, or unwell, end the session," says Gu. "Heat exposure should feel challenging, but it shouldn't feel dangerous. The goal is not to suffer. The goal is to create a controlled stressor that the body can adapt to and recover from."
Book a 30- or 60- minute infrared sauna session at The Spa at Equinox now.