Infrared vs. Traditional Sauna — What the Research Actually Says About the Choice

I chose an infrared sauna. Not because I did a systematic review of the literature before deciding — I did that after — but because IR fit my life: shorter preheat, lower ambient temperature, small footprint, easier to use before a hot yoga session without waiting an hour for it to be ready. That is a legitimate reason to choose one over the other, and I want to name it up front rather than pretend the choice was purely evidence-driven.

What I've come to believe after actually reading the research is this: the largest long-term cohort data cited here come from traditional Finnish sauna; the infrared studies cited here are smaller and heterogeneous. Both types produce real physiological responses to heat exposure. Neither type is the wrong answer. In our concierge process, practical factors we consider include space, power, preheat time and session preferences.

What follows is what the research actually says about the difference — separated from claims that go beyond the evidence cited here.

Important: This article is educational and does not constitute medical advice. Always consult your physician before starting a sauna practice, particularly if you have any cardiovascular condition, are pregnant, or take medications that affect blood pressure or hydration.

A Scope Note Before the Comparison

This applies to everything below. The large-scale cardiovascular and mortality evidence cited here — including the Finnish KIHD cohort studies discussed later — was conducted using traditional Finnish saunas. The infrared studies cited here are smaller and heterogeneous, and no equivalent long-term population cohort is cited here. We do not assume findings transfer between modalities unless the cited evidence supports that step. Findings from Finnish sauna cohorts should not be assumed to apply directly to infrared systems, and vice versa.

How Each Type Works

Traditional Finnish sauna heats the air in an enclosed wood-lined room using a wood-burning or electric stove topped with rocks (kiuas). The rocks store and radiate heat; pouring water over them (löyly) creates steam that raises humidity. Air temperatures typically run 150–195°F (65–90°C), with humidity variable depending on how much water is added.^⁷

Infrared sauna uses infrared heaters that deliver radiant heat, warming the body surface more directly than the surrounding air. Cabin temperatures run lower, typically 110–135°F (43–57°C).^⁷

Side-by-Side Comparison

	Traditional Finnish	Infrared
Ambient temperature	150–195°F (65–90°C)	110–135°F (43–57°C)
Heat mechanism	Heats air (and rocks); air heats the body	Radiant infrared warms body surface more directly than air
Humidity	Variable — dry to steamy (löyly)	Low — typically dry
Research base	Includes large long-term Finnish population cohorts (KIHD)	Cited evidence includes smaller heterogeneous intervention studies; no equivalent long-term population cohort is cited here

Specifications vary by model, heater output, cabin size, installation and manufacturer; confirm the exact requirements for the specific sauna you are considering.

The Research Distinction

The large-scale outcome evidence cited here comes from Finnish sauna cohorts. In the KIHD prospective study, more frequent traditional Finnish sauna use was associated with lower risk of fatal cardiovascular events and all-cause mortality in middle-aged Finnish men over roughly 20 years of follow-up.^¹ A subsequent review synthesized the accumulating evidence on cardiovascular and other health outcomes associated with regular sauna bathing.^²

The infrared studies cited here do not provide the same long-term population-cohort evidence as the KIHD studies. A published summary of infrared sauna research in the context of cardiovascular risk factors found suggestive but limited evidence for effects on blood pressure and vascular function, with study quality varying substantially.^³ A systematic review of regular dry sauna bathing summarized 40 clinical studies with heterogeneous outcomes, of which only 13 were randomized controlled trials; the authors noted that most studies were small and called for higher-quality data.^⁴

Heat exposure can produce measurable physiological adaptations — including increased sweat rate, plasma-volume changes and reduced sweat sodium concentration — well documented in the broader human heat-acclimation literature.^⁵ Heart rate and blood pressure responses during sauna bathing have been directly compared to those seen during submaximal dynamic exercise.^⁶

Choosing Between the Two — Practical Considerations

Our concierge view is that both types have valid places in a home wellness setup, and we weigh practical fit once the evidence and scope differences are understood.

Traditional Finnish tends to be the fit when:

• You want the modality with the large long-term Finnish cohort evidence discussed above
• You value the ritual of steam and higher-heat sessions
• You are planning an outdoor installation (barrel or cabin sauna) or have the indoor space and ventilation

Infrared tends to be the fit when:

• You prefer lower ambient temperatures
• A particular infrared model fits your available space, power, or preheat needs better than a traditional installation would
• You are planning an indoor installation and a specific infrared model matches the footprint you have

Neither list is prescriptive. Someone can happily use either type for any of the reasons above. Our view is that what ultimately matters is choosing the type that actually fits the space, the schedule, and the practice you will realistically maintain.

I chose infrared for reasons I can name honestly — practical fit for how I actually use it, alongside a hot yoga practice, in the space I have. If those same considerations lead you to traditional Finnish instead, that is a defensible choice with the large long-term Finnish cohort evidence discussed above. What I've tried to do here is separate the choice's practical realities from claims that go beyond the evidence cited here, so that whatever you decide, you're deciding for reasons you can name honestly.

— Bree Garrett, Founder