Infrared Sauna vs Traditional Sauna

Not sure which is right for you? Here’s a side-by-side comparison.

Infrared Sauna

Traditional Sauna

What it is

An infrared sauna uses infrared light panels to heat the body directly rather than heating the surrounding air. The cabin temperature is typically lower (45–60°C) than a traditional sauna, but the infrared energy penetrates deeper into the skin and muscle tissue.

What it is

A traditional Finnish sauna heats the air in the room using a wood-burning or electric stove with heated rocks. Temperatures typically reach 70–100°C. Steam (löyly) is created by pouring water over the rocks, increasing humidity and intensifying the heat experience.

Evidence

Moderate — Research supports benefits for cardiovascular health, muscle recovery, and relaxation. Evidence for detoxification and weight loss claims is limited.

Evidence

Strong — Traditional saunas have the most robust body of research, with long-term studies (particularly from Finland) linking regular use to reduced cardiovascular disease risk, improved circulation, and stress reduction.

Who it suits

• People who find high heat uncomfortable or overwhelming
• Those seeking muscle recovery after exercise
• Individuals with mild cardiovascular concerns (consult a doctor first)
• People new to sauna therapy

Who it suits

• Experienced sauna users comfortable with high heat

• Those seeking well-researched cardiovascular and relaxation benefits
• People who enjoy the social and cultural ritual of sauna bathing

Typical cost (AUD / NZD)

$30–$70 per session at a wellness centre; home units from $1,500–$6,000 AUD.

Typical cost (AUD / NZD)

$20–$60 per session at a gym or spa; home units from $3,000–$15,000+ AUD.

Risks & contraindications

Heat exhaustion or heat stroke if sessions are too long. Not suitable during pregnancy, or for people with uncontrolled hypertension, heart failure, or recent surgery. Alcohol consumption before or during is strongly discouraged.

Risks & contraindications

Temporary bruising, swelling, or headache. Rare risk of drooping eyelid or brow if injected incorrectly — always use a qualified injector. Not suitable during pregnancy or breastfeeding, or for those with certain neuromuscular conditions.