Infrared Sauna vs Traditional Sauna: Which Is Better for You?

The fundamental difference between infrared and traditional saunas comes down to how they deliver heat to your body.

Traditional saunas (also called Finnish saunas or dry saunas) use an electric heater or wood-burning stove to heat rocks, which then radiate heat into the air. The room temperature climbs to 180–200°F, and your body heats up through convection — the hot air transfers warmth to your skin. Some people add water to the rocks for bursts of steam, increasing humidity temporarily.

Infrared saunas use panels that emit far-infrared light waves — the same type of heat you feel from sunlight, minus the UV radiation. These waves penetrate 1.5–2 inches into your tissue, heating you from the inside out. The air temperature stays much lower (120–150°F), but your core body temperature still rises significantly because the heat bypasses the air entirely.

One of the most practical differences is how the experience feels and how long you can comfortably stay inside.

Both sauna types offer meaningful wellness benefits, though they achieve them through slightly different mechanisms.

Cardiovascular support: A landmark Finnish study following 2,300 men over 20 years found that frequent sauna use (4–7 times per week) was associated with significantly lower risk of cardiovascular events. While this research used traditional saunas, infrared saunas produce similar cardiovascular stress through core temperature elevation and increased heart rate (typically 100–150 bpm during a session).

Recovery and muscle relaxation: Both types increase blood flow and help reduce delayed-onset muscle soreness (DOMS). Infrared's deeper tissue penetration may offer a slight edge for joint stiffness and deep muscle tension, while traditional saunas provide more intense surface-level heat that can relax superficial muscle groups quickly.

Stress reduction: Sauna use triggers endorphin release and activates the parasympathetic nervous system. Regular sessions have been associated with improved sleep quality, reduced cortisol levels, and better mood regulation regardless of sauna type.

Skin health: Both promote sweating, which helps flush pores and improve circulation to the skin. The gentler heat of infrared may be better tolerated by those with sensitive skin or rosacea.

Infrared saunas tend to be the better fit if you:

• Are new to sauna use and want a gentler introduction
• Have heat sensitivity or find extreme temperatures uncomfortable
• Want longer sessions for deeper relaxation
• Are focused on joint mobility and deep tissue recovery
• Prefer a quieter, more meditative experience
• Have cardiovascular concerns that make extreme heat inadvisable (always consult your physician)

At Deliberate Wellness Studio, our infrared sauna room accommodates up to 4 people and features chromotherapy lighting for an enhanced relaxation experience.

Traditional saunas may be your better option if you:

• Enjoy intense heat and the challenge of high temperatures
• Want the cardiovascular benefits of heat stress in a shorter session
• Prefer the social aspect of a hotter sauna environment
• Are training heat tolerance for athletic performance
• Enjoy the ritual of water on rocks and occasional steam bursts

Our traditional dry sauna at Deliberate Wellness maintains 180–200°F and offers a classic Finnish-style experience. Swimsuit is mandatory for all guests.

Here's what many people don't realize: you don't have to choose just one. At Deliberate Wellness Studio, our most popular protocol combines sauna with cold plunge in what's called contrast therapy.

The cycle works like this: spend 15–20 minutes in the sauna (infrared or traditional), then immerse in our cold plunge (mid-40°F range) for 2–4 minutes. Repeat 2–3 rounds. This alternation between vasodilation (heat) and vasoconstriction (cold) creates a powerful circulatory pump effect that may help accelerate recovery, reduce inflammation, and leave you feeling energized.

Many of our members in Vineyard, Orem, and Provo use contrast therapy as their go-to recovery protocol after workouts, long work days, or weekend skiing trips.

Both infrared and traditional saunas deliver real wellness benefits. The "better" option is simply the one you'll use consistently. If you've never tried either, we recommend experiencing both during a single visit — start with 30 minutes in the infrared sauna, then try 15 minutes in the traditional dry sauna. Most people quickly develop a preference based on how their body responds.

Deliberate Wellness Studio in Vineyard, Utah offers both infrared and traditional dry saunas, plus cold plunge, contrast therapy, and a full menu of wellness services. Walk-ins welcome, or book your session online. HSA/FSA eligible.