Traditional vs. Infrared Saunas: What’s the Real Difference?

If you’ve ever gone down the rabbit hole of sauna research, you’ve probably seen a lot of bold claims:

"Infrared burns more calories."
"Traditional gets hotter."
"Infrared is gentler."
"Traditional is the 'real' sauna."

There’s a lot of noise out there, so let’s break it down simply — what actually makes these two styles different, and which one is right for you?

How Each Sauna Works

Traditional Sauna

A traditional sauna heats the air to heat your body.
The rocks get hot, the whole room warms up, and your core temperature rises because you’re sitting in that environment. Temperatures range from 160–200°F, with humidity rising when you pour water over the rocks.

This is the sauna most of us imagine: wood walls, hot rocks, steam bursts, and that unmistakable “sauna smell.”

Infrared Sauna

Infrared saunas heat your body directly using infrared light waves.
Instead of heating the air, the wavelengths penetrate the skin and warm you internally. Infrared saunas run cooler — usually 120–140°F — and don’t use steam at all.

The Benefits: What Science Actually Shows

Traditional Sauna Benefits

These have the deepest research behind them. Most of the large, long-term studies are based on Finnish-style traditional saunas — not infrared.

Science shows that traditional sauna use is associated with:

• 40% reduction in all-cause mortality in frequent users

• 50–60% reduced cardiovascular mortality at 4–7 sessions/week

• Lower blood pressure and improved vascular function

• Lower systemic inflammation

• Improved recovery, sleep, and stress resilience

These findings come from decades-long population studies, including the well-known research by Dr. Jari Laukkanen (University of Eastern Finland).

Infrared Sauna Benefits

Infrared studies are newer and smaller but still promising. Research points to:

• Lower perceived exertion during sessions (it feels easier)

• Potential improvements in pain, muscle stiffness, and mobility

• Lowering blood pressure through passive heat therapy

• Improved sleep in some users

But infrared lacks the massive cohort data that traditional sauna has. That doesn’t mean it’s ineffective — it just means the science is younger.

How They Feel (This Might Be the Real Decider)

Traditional Sauna

• Hot, steamy, immersive

• Feels intense in the best way

• Encourages deep breathing and a full “reset” sensation

• You sweat a lot

• The social, communal feel is unmatched

Infrared Sauna

• More gentle and approachable

• Great for beginners or people who dislike extreme heat

• No steam, no humidity

• More of a quiet, meditative experience

Which One Is Better?

Honestly? It depends on what you value.

If you want the most research-backed health benefits, the traditional sauna is the clear winner. That’s not opinion — that’s what the data supports right now.

If you want lower temperatures and a gentler experience, infrared can be a great tool. Many people love them, and they absolutely have their place in wellness.

But for the people who want the classic feel, extreme sweat, proven cardiovascular benefits, and that timeless “sauna culture” vibe… traditional is tough to beat.

Why We Lean Traditional

We’re partial to traditional saunas, but the reason is simple:

Traditional saunas are the ones with the strongest, longest-running scientific evidence behind them. They’re also where the magic happens: the steam, the heat waves, the ritual, the community.

Infrared has benefits too, but they’re different benefits. Not better or worse — just different.