A breakdown of the health benefits of both infrared and traditional nordic saunas + our personal experience with each

Infrared vs. Traditional Nordic Saunas: The Science and Health Benefits

After personal experience with both infrared and traditional saunas, we have seen firsthand how the type of sauna you use will affect the health benefits you receive and your overall sauna experience.

Traditional Nordic Sauna

• How It Works: Traditional saunas, such as Nordic or steam saunas, use a heat source to warm the air to temperatures around 150-195°F (65-90°C). This intense heat stimulates sweating and increases core body temperature. The humidity can range up to 30%, depending on whether water is poured over hot stones, creating steam.
• Health Benefits: Research, including studies by the Mayo Clinic and JAMA Internal Medicine, indicates that traditional saunas offer cardiovascular benefits by promoting increased heart rate and circulation, similar to moderate exercise. Regular use has been linked to improved heart health, detoxification through sweating, and reduced stress levels. The heat can also relieve muscle and joint pain, making traditional saunas ideal for those seeking relief from physical tension.

Infrared Sauna

• How It Works: Infrared saunas operate differently by using infrared light to heat the body directly rather than the surrounding air. This keeps temperatures lower, typically between 120-140°F (49-60°C), making them a gentler option for those sensitive to high heat.
• Health Benefits: Infrared heat penetrates deeper into tissues, which can be beneficial for muscle soreness, muscle recovery, and pain relief. The lower temperature allows for longer sessions, promoting a moderate level of detoxification and a soothing effect on muscles and joints. However, infrared saunas may not provide the same cardiovascular benefits as traditional saunas since the lower temperature does not elevate the heart rate or blood circulation to the same extent.

Infrared in our basement: our first Sauna trial

Twelve years ago, I longed so badly for a sauna in our basement. I was on a budget and fairly handy at DIY, so I built one in the bathroom closet. I paneled it in cedar, added infrared heat lamps to heat the space, plopped a stool and a fresh towel down and thought there, now I have a sauna. Before using the sauna, I would go down to plug it in 15-20 minutes before.

It was dark and lonely down there. Only space for one person to sit on the stool, but I was warm. The infrared sauna session was the same feeling as pulling a hot towel out of the dryer. I would eventually get warm enough to sweat, then take a shower and go to bed. But something felt like it was missing. What I had built was a ‘microwave’.

The 360-Degree Clear Sauna Experience

After trying infrared, I realized I needed real fire, steam and connection. After many years and lots of research we opted for the custom made camper/ greenhouse/bread-raising/ sauna that we have now! We rarely start it up just for ourselves, so every Sunday we invite some friends or family to join us for Sauna Sunday. We love to share it with anyone who wants to experience it’s benefits. Because when you surround yourself with like-minded people and everyone’s healthier, your community becomes healthier and it trickles down to so much more than sitting in a sauna with some people every week.

Our 360-degree clear sauna offers the best of traditional sauna benefits, with the added experience of panoramic, non-claustrophobic views that bring you closer to nature. Here’s what makes our sauna unique:

• Open and Inviting Design: The transparent walls eliminate any feelings of confinement, providing an open space that’s both relaxing and visually pleasing.
• Immersive Sunset Views: Imagine winding down in a warm sauna with stunning sunset views—this scenic element creates a calming atmosphere that enhances the sauna’s relaxation benefits.
• Enhanced Social Interaction: The spacious, clear design promotes a shared experience with friends and family, making the sauna session both a wellness activity and a time to connect with loved ones.

Find out more about our custom-made sauna here.

The Social and Cultural Aspects of Traditional Saunas

In many cultures, traditional saunas are deeply communal experiences. Annette Scott from Kodawari Studios emphasizes the unique social benefits of traditional saunas, where shared spaces encourage relaxation, open conversations, and bonding. According to the Global Wellness Summit, communal activities like sauna bathing can lower stress, improve emotional well-being, and even boost immunity through the release of oxytocin, the “feel-good” hormone. This makes traditional saunas more than just a wellness tool; they’re an experience that brings people together, fostering connection and community.

It’s a time to unplug, connect, conversate, catch up with deep meaningful conversations, and immense natural relaxation from a crackling fire, steamy rocks, all while we watch the sunset over the field letting our natural melatonine kick in.

Thinking about saunas in the same way we think about food

Infrared saunas are like the microwave of the kitchen. We can get our calories, it works. But it always left me feeling like something was missing. And now I knew what that was. We can sit in the sauna, while a hot fire burns, warming the cedar benches, chatting about our week. Eventually once it starts to cool to about 150 I add a scoop or two of essential oiled water to the top of the rocks and the entire sauna steams up. Now this, THIS feels like a grown-up way of eating. There’s just something so different about wood fire and steam. It nourishes my appetite so much more fully.

Now, don’t get me wrong. I’m not saying ‘microwaves’ are bad. We have one. It serves a purpose. I do however feel like we’ve not only invested in our family’s health future, but also created community, togetherness, and a well-rounded health connection for whoever joins us.

Common Questions About Infrared and Traditional Saunas

Do infrared and traditional saunas offer the same health benefits?

• No, each sauna type offers unique benefits. Traditional saunas provide cardiovascular and detox benefits at high heat, while infrared saunas are more suited to pain relief and deep muscle relaxation.

Are there any cultural components to traditional saunas?

• Yes, traditional saunas are integral to many cultures, particularly in Nordic countries, where they’re valued for both health and social connection. Sauna sessions often involve family or community members and are a time for relaxation and bonding.

Can infrared saunas help with weight loss?

• Infrared saunas do increase calorie burn but usually at a modest rate. Traditional saunas may support weight loss more due to their higher heat and heart rate elevation.

Which sauna type is better for beginners?

• Infrared saunas may be more accessible for beginners because of their lower temperatures, making it easier to acclimate to heat therapy gradually.

How long should a typical sauna session last?

• For traditional saunas, sessions of 10-15 minutes are ideal, while infrared sessions can last 20-30 minutes due to the gentler heat. Always listen to your body and stay hydrated.

Final Take on Infrared vs. Traditional Saunas

Both traditional and infrared saunas offer fantastic wellness benefits, from detoxification to muscle relief and stress reduction. However, when we are comparing an infrared vs traditional sauna the communal and cultural aspects of traditional saunas, especially in our 360-degree clear sauna, create an experience that’s more than just a session—it’s a holistic escape that refreshes mind, body, and spirit. Whether you’re seeking a space for solo relaxation or shared time with friends and family, consider adding the open, scenic comfort of a 360-degree clear sauna to your wellness routine.

Resources to help you dig deeper

Saunas and Social Connection by Global Wellness Summit

Cardiovascular and Other Health Benefits of Sauna Bathing by Mayo Clinic

Association between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events by Jama Internal Medicine

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