Infrared saunas have become a popular wellness trend, praised for their potential to promote muscle recovery and reduce stress. Unlike traditional saunas, infrared saunas use wavelengths of light to warm the body directly, creating a gentle heat that produces a range of physiological responses. But what does the research say about these effects? This blog explores the science behind infrared saunas, focusing on how they may support recovery and stress relief, with evidence from peer-reviewed studies.
What is an Infrared Sauna?
An infrared sauna warms the body using light waves rather than relying only on heated air. This method produces a gentle heat that stimulates biological responses without requiring the extreme temperatures of traditional saunas. Infrared saunas typically operate between 120°F and 140°F (48°C to 60°C), a range shown in research to be both comfortable and effective for supporting recovery (Lee et al., 2015).
How Infrared Saunas Support Muscle Recovery
Improved Circulation
Heat exposure from saunas promotes vasodilation and increases blood flow, which helps deliver oxygen and nutrients needed for muscle repair and assists in clearing metabolic byproducts. These effects support recovery after intense exercise (Ihsan et al., 2021).
Reduced Muscle Soreness and Fatigue
Controlled studies have shown that infrared sauna use after training can reduce soreness and preserve neuromuscular performance. For example, Ahokas et al. (2023) reported that basketball players who used infrared saunas following resistance training maintained more explosive power and experienced less soreness compared to passive recovery. Similarly, Lee et al. (2015) found that far-infrared sauna bathing enhanced recovery after strength and endurance exercise.
Cellular Repair and Growth
Sauna heat activates the production of heat-shock proteins (HSPs), which protect cells from stress and stimulate pathways linked to muscle regeneration and growth. This mechanism provides a scientific rationale for the role of heat therapy in supporting long-term strength and recovery (Ihsan et al., 2021).
How Infrared Saunas May Promote Stress Relief
Autonomic Nervous System Balance
Infrared sauna sessions trigger cardiovascular responses similar to light or moderate exercise, such as increased heart rate and short-term changes in heart rate variability. In athlete studies, these responses occurred alongside recovery benefits, suggesting that sauna use may help support the body’s physiological balance after exertion (Ahokas et al., 2023).
Relaxation Benefits
Regular sauna use has been linked with improvements in overall well-being and quality of life. A systematic review by Hussain and Cohen (2018) highlighted that frequent sauna bathing supports cardiovascular health and is associated with better long-term outcomes, including findings from Finnish cohort studies that show lower risks of cardiovascular disease, dementia, and all-cause mortality. While these are associations rather than proof of direct cause, they support the role of sauna use in promoting overall health and relaxation.
Supporting Scientific Studies
· Ahokas et al. (2023) found that athletes using infrared saunas after resistance exercise preserved explosive muscle power and reported reduced soreness compared to passive recovery.
· Lee et al. (2015) reported that far-infrared sauna bathing enhanced recovery after both strength and endurance exercise, indicating benefits across different types of training.
· Ihsan et al. (2021) reviewed evidence on heat therapy, concluding that increased circulation and activation of heat-shock proteins are key mechanisms supporting muscle repair, regeneration, and hypertrophy.
· According to Hussain & Cohen (2018) systematic review, it showed that frequent sauna bathing, including Finnish and infrared types, is linked to cardiovascular benefits and better quality of life. Large observational studies from Finland also found associations between regular sauna use and lower risks of cardiovascular disease, dementia, and all-cause mortality, though these findings are correlational rather than causal.
· Research by Scoon et al. (2007) found that adding sauna sessions after workouts can help runners go the distance. In the study, athletes who spent about 30 minutes in the sauna after training for three weeks improved their endurance and race performance. The boost came from the sauna’s ability to support better circulation, helping the body deliver oxygen and nutrients more efficiently during exercise.
Conclusion
Infrared saunas provide a scientifically supported means to enhance muscle recovery and alleviate stress. Their ability to deeply penetrate tissue and improve circulation, reduce soreness, support cellular repair, and promote autonomic balance contributes to faster recovery and better relaxation. Whether used by athletes or anyone seeking relief from physical and mental stress, infrared sauna therapy is a compelling wellness tool supported by growing scientific evidence.