Saunas have been part of human culture for centuries, celebrated for their ability to relax the body, relieve stress, and promote overall wellbeing. Today, two main types dominate the wellness market: traditional saunas and infrared saunas.
Both can support health and recovery — but they work very differently. If you’re considering adding a sauna to your home or clinic in New Zealand, here’s a research-backed comparison.
How Do They Work?
Traditional Sauna
A traditional sauna uses a wood stove, electric heater, or heated rocks to warm the air inside the sauna room. Temperatures typically range between 70–100°C. The heat raises your body temperature and heart rate, and you sweat to cool down.
This is the type of sauna widely studied in Finland, where sauna bathing is a cultural norm.
Infrared Sauna
An infrared sauna heats the body directly using infrared light waves, rather than warming the air first. The ambient air is cooler (usually 45–60°C), but the infrared energy penetrates deeper into muscles and tissues.
This makes infrared saunas more tolerable for those who can’t handle the intense heat of traditional saunas (Harvard Health).
Benefits of Traditional Saunas
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Cardiovascular Health: A large Finnish study showed frequent sauna use was linked to reduced risk of cardiovascular disease and longer lifespan (JAMA Internal Medicine).
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Stress Reduction: The heat encourages endorphin release, helping with relaxation.
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Immune Support: Regular heat exposure may improve immune response.
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Cultural & Social Ritual: For many, the sauna is not just about health but also community and tradition.
Benefits of Infrared Saunas
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Better Heat Tolerance: Because the air stays cooler, infrared saunas are more comfortable for longer sessions.
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Muscle Recovery & Joint Health: Research suggests infrared therapy can reduce pain and stiffness, supporting recovery in athletes and people with chronic pain (NIH).
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Circulation & Skin Health: Users often report improved blood flow and clearer skin.
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Convenience: Infrared saunas are often smaller and easier to install at home.
The Mayo Clinic notes that while studies are promising, more high-quality research is still needed (Mayo Clinic).
Side-by-Side Comparison
| Factor | Traditional Sauna | Infrared Sauna |
|---|---|---|
| Temperature | 70–100°C | 45–60°C |
| Heating Method | Air heats body | Infrared waves heat tissues |
| Tolerance | Can feel overwhelming | Gentler, easier to stay longer |
| Research Base | Strong cardiovascular studies | Promising for pain & recovery |
| Installation | Larger, higher cost | More compact, lower energy use |
Risks & Safety Considerations
Both sauna types are safe for most healthy people, but precautions are essential:
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Stay hydrated before and after sessions
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Limit sauna time to 15–30 minutes
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Avoid if pregnant, or if you have heart conditions, uncontrolled blood pressure, or respiratory issues (consult your doctor first)
Which Sauna Is Right for You?
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Traditional Sauna: Best if you value cultural ritual, cardiovascular health research, and the intense heat experience.
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Infrared Sauna: Best if you want a gentler, more accessible option for muscle recovery, longevity, and at-home convenience.
In New Zealand, infrared saunas are growing in popularity due to their lower running costs and compact footprint, while traditional saunas remain the gold standard for heat therapy.
FAQs
Do infrared saunas detox your body?
They increase sweating, which supports natural detox processes, though scientific evidence is limited.
Can saunas help with weight loss?
Saunas cause temporary fluid loss; sustainable weight loss still requires diet and exercise.
Are saunas safe every day?
Yes, with moderation. Daily use is safe for most healthy people as long as hydration and time limits are respected.
Both traditional and infrared saunas can enhance health and wellbeing. The best choice comes down to your health goals, heat tolerance, and lifestyle. Whichever path you choose, consistent sauna use may become one of your most valuable wellness rituals.