Unlocking the Power of Infrared Saunas for Wellness and Athletic Performance
- DRBrooksRN
- 4 days ago
- 7 min read
Getting up last Friday for a run at 37 degrees (don't worry, it did not happen), I was reminded that this is the best time of the year to take advantage of any and all infrared sauna deals! I used to love getting up and heading in for my 45 minute sauna session 4 days a week, and I found that it truly helped relieve my chronic pain in my joints and ligaments. So today, I bring you a wealth of information on the infrared sauna to answer those questions: What is it? What can it do for me? And ... How do I incorporate this into my routine?
Introduction
Back in the 1960's, a Japanese health practitioner, Tadashi Ishikawa developed the first modern infrared sauna.
Most can agree that the popularity of the infrared sauna is on the rise when it comes to holistic wellness. With gaining recognition for a myriad of health benefits, the fact that lower temperatures for similar gains as traditional saunas make it a more comfortable experience for many users. Instead of traditional heaters which heat the air around you, infrared heaters emit radiant heat directly absorbed by the body's surface.
This week I want to focus on the benefits and protocols for infrared sauna and bring to light what the experts are saying.
Understanding Infrared Sauna
As I mentioned in the introduction, infrared heat warms the skin, much like the way the sun does when you are in the sunlight. The infrared heater emits invisible infrared light waves that will directly radiate heat to the object. Once the invisible light waves fall on the body, they penetrate the skin. The waves cause water molecules in the body to vibrate. The vibration causes a warming sensation which circulates through your body.
Isn't this what a microwave does?
Great question, and the answer is no. Infrared waves are longer, gentler, and harmless, low-energy infrared radiation, very much like the same natural warmth you experience when you sit in the sun.
Microwaves on the other hand, are shorter, more powerful, high-energy, high-frequency, and potentially damage living tissue. They are not recommended and harmful to human tissue.
How can I benefit from Infrared Saunas?
Relief from headache pain, muscle soreness and joint pain (as the heat penetrates deep into the tissue and joints)
Detoxification - Who can't benefit from that these days with over 80,000 toxic chemicals in use in the US? Sweating is a wonderful way to release those toxins from your body.
Cardiovascular health - As your temperature and heart rate rise, this can produce a mimicking effect of actual cardio exercise (just like walking at a moderate pace). A 2022 study found that this effect when combined with cardio exercise can improve overall cardiorespiratory fitness, and lower blood pressure and total cholesterol levels. There is also research evidence that has shown that the far-infrared waves have helped improve patients with congestive heart failure and arrhythmias by decreasing their BNP (B-type natriuretic peptide) and the rate of premature ventricular contractions (extra heart beats in the ventricles in the heart) in just 14 days.
Decreased risk of stroke - A long-range research study found the frequency of 4 or more sauna sessions per week was associated with this reduced risk.
Decreased risk of dementia and Alzheimer disease - This came from a 2020 research study of over 14,000 Finnish adults.
Stress relief - With the heat, comes a release of endorphins, improving your overall mood, helping with pain, and providing a sense of relaxation.
Endothelial health - the endothelium is the layer of cells that lines your heart, and blood and lymphatic vessels.
Insulin resistance - repeated exposure to heat therapy may improve insulin sensitivity
Immune function - studies have shown those who frequent saunas have a higher resistance to flu and viral illness. The elevation of body temperature causes more DNA to be made, along with infection fighting proteins and white blood cells. These are all helpful in increasing our protection against viral infections.
Heat shock proteins (HSPs) - these are proteins produced by the body as a stress response to heat, cold, or exercise. They serve a number of purposes such as:
Cellular repair, protecting damaged proteins
Detoxification by causing increased sweating
Immune function
Muscle recovery- helping to repair and rebuild muscle
Longevity - with anti-aging proteins
Athletes and Infrared Sauna Benefits
Remove waste and toxins from exercise workouts
Increase blood flow and circulation
Oxygenation and nutrition
Muscle and tissue repair
Reduce soreness and inflammation
Allow athletes to train harder due to improved neuromuscular function
Induce release of endorphins
Reduce cortisol
Pain relief
Boosting growth hormone
Protocols for Us
Guidelines for wellness seekers.
Ideally, individuals should work up to 20-30 minute sessions two to three times a week. (also see Clearlight's protocol recommendation below)
Recommendations for athletes.
To help boost growth hormone (occasional use, greater than 24 hrs away from heavy workout):
25-30 minutes of sauna
5-10 break
2-4 rounds
1-2 hours total
To help with pain and muscle soreness (when needed)
12-20 minutes of sauna
5-10 minutes of rest or cold plunge
1-2 rounds
To help with endurance performance (as close to after training as possible)
15-30 minutes of sauna
5 mins of rest
1-2 rounds
3-4 x/week for 3 weeks
Reminders
Ensure you are properly hydrated before sauna sessions.
Keep fluids close by during your session.
Ensure you are drinking fluids and electrolytes after your session.
Clearlight's Protocol for Recovery
How to Use Infrared Saunas for Recovery
So how long should you sauna for muscle recovery? To maximize benefits without overtaxing the body, we recommend the following:
Duration: 30–50 minutes per session is optimal for most individuals, allowing gradual core temperature increase and sustained recovery.
Temperature: 45–55°C provides effective deep tissue heat without over stressing the system.
Frequency: 3–4 sessions per week supports regular recovery and adaptation, particularly when paired with post-workout routines.
Hydration: Replenish fluids lost through sweat to maintain metabolic function and thermoregulation.
Mindfulness: Listen to your body - skip sessions if unwell or fatigued. Infrared therapy is most effective when consistent and sustainable.
These guidelines ensure that sauna use is integrated safely and strategically into a healthy routine.
Who Should Avoid Infrared Saunas
Pregnant women
Those with asthma or breathing that worsens with heat
Those with heart disease who cannot tolerate an increase in heart rate
Epilepsy
Very high or very low blood pressure
Those who have consumed alcohol right before
Individuals on multiple medications that can be affected by changes in blood pressure and heart rate, or change the way the medication is distributed, such as a transdermal patch in which the medication dosing can be accelerated with the heat
The Role of Chromotherapy in Saunas
The use of lights in the infrared sauna is known as a holistic treatment that benefits both physical and mental well-being. With different properties from each light wavelength, the benefits can provide energy, circulation, or relaxation and stress relief. Specific wavelengths of light will interact with various biological systems in the body. For example:
Red light (as we know helps cardiovascular stimulation which will help reap those benefits)
Blue light can help calm the body, reducing stress and promoting relaxation.
Green light may help restore balance, with harmony and calmness.
Yellow light is uplifting and invigorating, bringing mental clarity, and focus.
Purple is calming, relaxing, and can provide a sense of mental balance.
Clarifying Infrared Heat vs. Infrared Light
Red light is utilizing a near infrared light which is within the more visible range. If you did not read last week's blog about the many benefits of this low-level laser light, or photobiomodulation, you may want to check out last week's blog. Writing that article actually changed how I train and how I would recommend training for an upcoming event.
Infrared Sauna heat comes from far infrared light, which is more electromagnetic as we discussed in the introduction above.
A Sauna Testimonial
When I train super hard, my sleep is often impacted negatively, however, taking a sauna seems to help boost my sleep. I feel more energized and focused when I take saunas.~G Jorgensen, US Gold Triathlete
Exclusive Offer of the Week "Autumn Chiller Discount":
Book your infrared saunas with the special discount code that you receive once you check out. Receive 5 - 45-minute Infrared Sauna Sessions with Chromotherapy for $99. Coupon code good for 30 days after purchase. (Click below)
Other offers:
Conclusion
I hope you enjoyed learning more about all the many benefits of infrared sauna and how you can apply them to your wellness routine, whether you are just looking for a more holistic approach, or you want to enhance your athletic training and recovery.
If you find you experience any of the positive effects mentioned here, please reach out and let us know. We would love to hear your story.
Google 5-Star Reviews!
5-Star
2 days ago
NEW
What a great place and experience! Balance by Brooks is very clean, clutter free and provides a wonderful experience in wellness care. I utilized their infrared sauna and felt amazing after leaving! A great find in Summerfield!
5-Star
6 days ago
NEW
I received very professional care with a personal touch. The leg compression therapy was excellent. Since this was my first time utilizing this therapy, the process was thoroughly explained before we even started. The space is beautiful and relaxing, as well as therapeutic. I will definitely return.
❤️
1
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