Infrared Sauna Benefits: Infrared vs Traditional Sauna Explained

An infrared sauna warms your body directly, while a traditional sauna heats the air around you. That's why infrared rooms run cooler.

An infrared sauna "heats your body directly without warming the air around you," according to the Mayo Clinic (2024). Infrared saunas run about 110–135°F (43–57°C), while traditional saunas run about 150–195°F (66–91°C), according to the Cleveland Clinic (2026).

Many people tolerate infrared longer because it feels less stifling. Both types make you sweat and raise your heart rate.

Research suggests sauna use may support heart health and relaxation, but the strongest long-term data comes from traditional saunas, not infrared.

In 2,315 Finnish men followed for a median 20.7 years, using a sauna 4–7 times a week versus once a week was linked to lower fatal cardiovascular disease (HR 0.50) and all-cause mortality (HR 0.60), according to Laukkanen et al. in JAMA Internal Medicine (2015). That study was observational, in men only, using traditional saunas.

Studies found "some proof that saunas may help" conditions such as high blood pressure and heart failure, but larger studies are needed and some used regular saunas, according to the Mayo Clinic (2024).

Relaxation, muscle-soreness relief and sleep are possible benefits, with evidence still developing. A sauna is not a substitute for exercise.

No, an infrared sauna doesn't cause meaningful weight loss or "detox." The weight you lose is water, and it comes back when you rehydrate.

There's no good evidence for "sweating out toxins" — your liver and kidneys handle that. Use the sauna for recovery and relaxation, and manage weight with nutrition and strength training.

Start short with an infrared sauna — around 110°F for 5–10 minutes — and build up. Experienced users often sit about 20–30 minutes, according to the Cleveland Clinic (2026).

In a sauna, your pulse can rise 30% or more. Harvard Health (2020 update) advises staying no more than 15–20 minutes, avoiding alcohol and drinking two to four glasses of water afterward. Leave right away if you feel dizzy or nauseous.

A sauna can make sense in Florida heat for many people, because it's a short, controlled heat dose rather than hours of uncontrolled outdoor heat.

Avoid stacking a sauna session right after hours in the sun at Clearwater Beach or on the golf course — rehydrate first. Snowbirds still adjusting to the Florida climate should start with shorter sessions.

At Pulse, infrared sauna is one of the recovery services, and many members pair it with EMS training or red light therapy.

Learn about our infrared sauna in Clearwater and ask about availability. Many people combine it with 20-minute EMS workouts; your first EMS session and 3D body scan are free. For pricing, ask the studio about packages — your first session is free. The studio on State Rd 580 is convenient for Clearwater, Countryside, Dunedin and Safety Harbor residents.

Exploring other recovery options? Read red light therapy benefits and what HBOT can and can't do.

Some people should skip the sauna or ask a doctor first: those who are pregnant, have heart disease or uncontrolled blood pressure, have MS, are ill or feverish, or (for men) are trying to conceive.

Medications that affect sweating or blood pressure are another reason to check first. See the safety note below.