How to Use Infrared Sauna Like a Pro: Expert Tips

Spacious wooden infrared sauna interior with multiple heating panels, demonstrating how to use infrared sauna for effective heat therapy and relaxation.

Hey there! Welcome to the world of infrared saunas, where relaxation, detoxification, and stress reduction all come together.

Whether you’re new to this or a seasoned sauna enthusiast, I’m here to be your guide through this amazing experience.

In this expert guide, we will explore the ins and outs of how to use infrared sauna, from understanding its benefits to the risks involved.

By the end of this article, you’ll have all the information you need to make the most of your infrared sauna experience and unlock the potential for improved health and well-being.

So, are you ready to discover the secrets of the infrared sauna? Let’s dive in!

Understanding Infrared Saunas

So, what exactly are infrared saunas? Well, they’re a popular relaxation technique that uses dry heat aimed at your body in a small room or enclosure, unlike traditional saunas that heat the entire room.

Infrared saunas have lamps or panels that send out infrared rays  to create heat, which is then absorbed by the surface of your skin.

The best part? Infrared saunas provide a more comfortable and relaxing experience compared to traditional saunas, as they operate at a lower temperature.

This allows individuals to develop a more vigorous sweat at a lower temperature, making them particularly beneficial for those who are sedentary due to various medical conditions. This can contribute to improved heart health and overall well-being. Pretty cool, right?

Ready to give it a try? I’m here to guide you through each step, from preparation to post-sauna care and beyond. Let’s make the most of your infrared sauna experience together!

Related Post: Infrared Sauna Blanket vs Traditional Sauna

Preparation for Using an Infrared Sauna

Before you step into an infrared sauna, it’s essential to prepare yourself to ensure a safe and effective experience. So, how can you do that?

  • Well, first things first – hydrate and cleanse your body. Drink plenty of water before your sauna session to ensure your body is well-hydrated.
  • Additionally, take a shower to cleanse your skin and remove any lotions or oils that can interfere with the infrared heat absorption.
  • Don’t enter the sauna on a full stomach. Keep an interval of at least 1-2 hrs. after eating.
  • Choose loose, light, and airy sauna wear made from natural, breathable fabrics. It can also be swimwear or even nothing at all! (Check for the dress code if in a public sauna)
  • Make sure to have all your essential accessories with you before you enter the sauna, like a bucket, ladle, towels, sauna whisks, and whatever you need.
  • And hey, make sure to choose the appropriate time for your session. Select a time when you can relax and unwind without feeling rushed. This will allow you to fully benefit from the soothing effects of the infrared heat.

By following these preparation steps, you can maximize the effectiveness of your infrared sauna session and promote a positive experience.

Modern infrared sauna equipped with red light therapy panels, offering a contemporary and therapeutic sauna experience.
Interior of an Infrared Sauna

How to Use Infrared Sauna for Maximum Health Benefits

Finally, it’s time to get comfortable and start enjoying the benefits of infrared sauna therapy. Here’s what you need to do to make the most of your session:

Positioning Yourself in the sauna

So, are you ready to step into the infrared sauna and experience all the amazing benefits it has to offer? Great! But before you do, let’s talk about how to position yourself in the sauna to maximize the benefits of the therapy. Here are some infrared sauna tips for proper posture and positioning:

  • Sit up straight with your back against the sauna’s backrest, ensuring that your spine is supported and aligned properly.
  • Position your feet flat on the floor, with your knees bent at a comfortable angle.
  • Relax your arms at your sides or on the sauna’s handles, with your hands palm up or down, depending on your preference.
  • Close your eyes and take a few deep breaths to help you relax and focus on your body’s sensations.

Being an avid runner, muscle soreness and recovery were always a challenge. Since incorporating infrared sauna sessions into my routine, I’ve noticed a significant improvement in how quickly my muscles recover. The heat therapy seems to really help in reducing inflammation and stiffness.


Stay properly hydrated when using an infrared sauna.

  • Hydration helps regulate body temperature and supports the sweating process, which aids in detoxification.
  • During your sauna session, it’s important to have a water bottle nearby and take regular sips to replenish fluids lost through sweating.

Monitoring Your Body’s Response

While in the sauna, it’s crucial to monitor your body’s response to the infrared heat. So, how can you do that? Well, here are some signs to look for:

  • Sweating: As your body absorbs the infrared heat, you will start to sweat. This is a natural response and indicates that your body is detoxifying and releasing stored toxins.
  • Temperature: Your body’s core temperature will rise, but the temperature should remain comfortable and not cause discomfort or overheating.
  • Relaxation: You should feel deeply relaxed and at ease during your sauna session. If you experience any discomfort or pain, it’s essential to leave the sauna and consult a doctor if necessary.

Relaxation Techniques

To enhance your infrared sauna experience and maximize the benefits of relaxation, consider incorporating the following techniques:

  • Breathing exercises: Practice deep breathing or meditation to help clear your mind and focus on your body’s sensations.
  • Visualization: Visualize positive images or affirmations to reinforce a positive mindset and promote relaxation.
  • Chromotherapy: Use colored lights or essential oils to create a calming atmosphere and evoke specific emotions or responses.
  • Progressive muscle relaxation: Focus on tensing and relaxing different muscle groups in your body, starting with your feet and working your way up to your head.

Now that you’ve enjoyed your infrared sauna session, it’s time to take care of your body and mind with some post-sauna care.

Post-Sauna Care for Prolonged Benefits

Let’s help you transition from your relaxing sauna experience to a refreshing cool-down. After your infrared sauna session, it’s essential to take care of your body and mind to ensure a smooth transition back to your daily life. So, what should you do? Well, here are some steps to follow:

Hydrate and Cool Down:

A female holding a white water bottle, emphasizing the importance of staying hydrated while using an infrared sauna for health and wellness.
  • Drink plenty of water to rehydrate your body, as you will have lost fluids through sweating.
  • Replenish essential minerals by consuming electrolyte-rich beverages such as coconut water or sports drinks.
  • Take a few deep breaths and stretch your limbs to help your body cool down and recover from the heat.

Follow Up with a Shower or Rinse:

  • If you wish, you can take a lukewarm shower or rinse your body to remove any residual sweat and heat.
  • Use gentle, fragrance-free soaps and avoid harsh chemicals that may irritate your skin.

Enjoy hydrating foods:

  • Incorporate water-rich fruits and vegetables into your post-sauna meals, such as watermelon, cucumbers, and leafy greens.

Sleepless nights were the norm for me until I discovered the infrared sauna. Its relaxing warmth helps me unwind, making a noticeable difference in my sleep. On days I use the sauna, I fall asleep easier and wake up rejuvenated.

Michael Smith, a high school teacher in his late 40s

Related Article: Post-Sauna Care Guide

Precautions & Potential Risks to be Aware of

While infrared saunas are generally safe and beneficial, there are some precautions and potential risks to be aware of:

  • Improper Usage: One of the biggest mistakes is not using the infrared sauna correctly. It is essential to familiarize yourself with the manufacturer’s guidelines and instructions to ensure proper usage. This includes understanding how to adjust temperature settings and set the session duration.
  • Dehydration: Infrared saunas can cause dehydration, so it’s essential to drink plenty of water before, during, and after your session. This is crucial for maintaining your body’s fluid balance and promoting detoxification.
  • Overheating: The dry heat generated in an infrared sauna can cause overheating, which can lead to dizziness, heat exhaustion, or heat stroke. It’s important to be mindful of the duration and temperature of your sauna sessions to avoid these risks.
  • Alcohol and drug avoidance: Avoid using alcohol or drugs before and during your sauna session, as they can exacerbate dehydration and impair your judgment.
  • Consult a doctor: People with medical conditions & pregnant women must consult with a doctor before using an infrared sauna. Certain health conditions, such as unstable coronary artery disease, ischemic heart failure, orthostatic hypotension, and heart valve disease, may increase your risk of complications from sauna use.

So, while infrared saunas offer a wide range of health benefits, it’s important to approach their use with caution and awareness.

By staying informed and being mindful of these potential risks, you can enjoy a safe and effective infrared sauna experience.

Infrared Sauna Tips for Enhancing Your Experience

Hey, are you ready to take your infrared sauna experience to the next level? Great! Here are some additional infrared sauna tips to help you enhance your experience and maximize the benefits of the therapy:

Maintenance and Cleaning:

  • Regularly clean your sauna to ensure it remains hygienic and free of bacteria and germs.
  • Use gentle, non-toxic cleaning products to avoid harsh chemicals that can irritate your skin and respiratory system.
  • Check your sauna’s electrical components and ventilation system regularly to ensure they are functioning correctly and safely.

Start Slow and Listen to Your Body:

  • Begin with shorter sauna sessions and gradually increase the duration and temperature as your body becomes accustomed to the heat.
  • Pay attention to your body’s signals and stop your session if you feel uncomfortable or experience any pain or discomfort.

By following these tips, you can enhance your infrared sauna experience and maximize its benefits for your health and well-being.

Benefits of Using an Infrared Sauna

Hey, now that you’ve become an expert in using an infrared sauna, are you curious about the benefits of using an infrared sauna? Well, let me tell you, there are plenty! Here are some of the most notable benefits:

Increased Relaxation and Stress Relief:

  • Infrared saunas promote relaxation and stress relief by increasing the production of endorphins, the body’s natural feel-good chemicals.
  • The heat and warmth of the sauna can also help soothe sore muscles and promote a sense of calm and tranquility.

Running a business is stressful, but my infrared sauna sessions have been transformative. It’s my quiet retreat where I can meditate and release the day’s stress. Each session leaves me with a lasting sense of peace.

Sara Kim, a small business owner in her early 30s


Improved Heart Health:

A floral heart arrangement representing the cardiovascular benefits of using an infrared sauna, such as improved heart health and circulation.
  • Infrared sauna therapy dilates the blood vessels, effectively increasing circulation throughout the body.
  • This increased circulation not only helps remove waste but also positively alters the body’s tissues by penetrating below the surface and generating mitochondrial activity, effectively circulating heat.
  • Incorporating infrared sauna therapy into your self-care routine can significantly contribute to improved heart health and reduced blood pressure.

Improved Skin Health:

  • Infrared saunas can improve skin health by increasing blood flow and promoting the production of collagen, which can help reduce the appearance of fine lines and wrinkles.
  • The heat and warmth of the sauna can also help soothe skin conditions such as eczema and psoriasis.

Pain Relief:

Weight Loss:

  • Infrared saunas are awesome because the infrared rays reach deep into your skin.
  • This increases your metabolic rate which can possibly help you burn up to 10 times more calories than in a dry sauna.
  • That’s why lots of people who want to burn calories love using infrared saunas for weight loss.
  • However, keep in mind that this weight lost is mainly water weight. It will come back once you rehydrate.

Mental Well-being:

Regular sauna use has been linked to

  • Better mood and a positive outlook towards life.
  • Reduced symptoms of anxiety and depression.
  • Better sleep patterns.
  • Support in treating conditions like addiction.

According to a study by the National Library of Medicine, moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer’s disease.

By incorporating infrared sauna therapy into your self-care routine, you can enjoy these benefits and promote improved health and well-being.


Infrared saunas offer countless health benefits, from relaxation and detoxification to pain relief. However, it’s crucial to be aware of the potential risks and precautions associated with their use.

Additionally, it’s important to remember the key steps for using an infrared sauna, such as staying hydrated, monitoring your body’s response, and consulting with a doctor if you have any underlying health concerns.

So, are you ready to step into the world of infrared saunas and experience all the amazing benefits they have to offer?

If so, remember to stay informed, follow the guidelines, and prioritize your well-being.

Let’s make the most of your infrared sauna experience together!

FAQs About How to Use Infrared Sauna

How often should I use an infrared sauna?

The frequency of use depends on your personal preferences and wellness goals. It’s generally safe to use an infrared sauna 2-3 times per week, but it’s essential to listen to your body and adjust your routine accordingly.

How long should I stay in an infrared sauna?

Start with shorter sessions of 10-15 minutes and gradually increase the duration as your body becomes accustomed to the heat. It’s essential to monitor your body’s response and avoid overstaying in the sauna, which can lead to dehydration, overheating, or discomfort.

Can I use an infrared sauna if I’m pregnant or have health conditions?

Consult with a doctor before using an infrared sauna if you are pregnant, have any medical conditions, or have concerns about the safety of sauna use.

What should I look for when choosing an infrared sauna?

When selecting an infrared sauna, consider factors such as size, capacity, budget, features, warranty, brand reputation, and user reviews. It’s also essential to choose a sauna that is comfortable, easy to maintain, and made from safe materials.

How do I maintain and clean my infrared sauna?

Regularly clean your sauna with gentle, non-toxic cleaning products to ensure it remains hygienic and free of bacteria and germs. Check the sauna’s electrical components and ventilation system regularly to ensure they are functioning correctly and safely.


1. https://www.verywellhealth.com/infrared-sauna-benefits-7562481
2. https://nutritiouslife.com/nurture-yourself/infrared-sauna-tips/
3. https://www.healthline.com/health/infrared-sauna-dangers
4. https://pubmed.ncbi.nlm.nih.gov/16088266/ 

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