Recovery Strategies - Lesson 1 - Saunas - Infrared Saunas - Steam Rooms
A common question in recovery is the difference between a traditional sauna and an infrared sauna. While both promote sweating, circulation, and relaxation, they work very differently. Traditional saunas heat the air around you, reach temperatures up to 200°F, and cause you to sweat from external heat. Infrared saunas, on the other hand, use infrared light to gently warm your body from the inside out at lower air temperatures (110–140°F), making the experience more comfortable and allowing for longer sessions. This often leads to a deeper sweat and may offer enhanced recovery benefits with less cardiovascular strain.
When I was first introduced to Infrared Saunas, options were limited to units that required a large space and dedicated power source. Today, there are numerous home sauna options available, catering to both infrared and traditional sauna enthusiasts. Whether you seek a luxurious high-tech experience, an outdoor oasis, a compact personal sauna, or an affordable and portable solution, there's a sauna to fit your space, budget, and needs. We’ll break down each option in more detail throughout this module.
Saunas: A Traditional Approach
Sauna Tent / Sauna Box
A sauna tent or sauna box is an excellent and affordable option for home use, especially if you're short on space or just getting started with heat therapy. These portable units are available online (including on Amazon), and are designed to be lightweight, foldable, and easy to set up in any room with a standard outlet.
Most models come with a steam generator or with infrared heating panels and include a simple foldable chair or stool for seated use. Despite their compact size, they can reach internal temperatures of around 110°F to 150°F, depending on the model and setup. This puts them right in the effective range for infrared-style heat exposure.
One of the biggest advantages of a sauna tent is the low entry cost. Many models range from $150 to $400. This price point makes them a great way to try out the benefits of heat therapy without committing to a full sauna build or expensive wellness center membership. They’re also ideal for people living in apartments or smaller homes where installing a traditional sauna isn’t practical.
If you're curious but not ready to invest in a full infrared or traditional sauna, a sauna tent or box is a convenient and budget-friendly way to experiment with the recovery and wellness benefits of regular heat exposure.
👉Here’s an example model on Amazon
Traditional Saunas/Finnish Saunas
Traditional saunas, often referred to as Finnish saunas, operate by heating the air to high temperatures, typically between 150°F to 195°F (65°C to 90°C) to create a dry heat environment. This intense external heat induces heavy sweating, which aids in detoxifying the body by helping eliminate waste products through the skin. It also stimulates the cardiovascular system, improving blood flow and supporting muscle recovery and pain reduction. The comprehensive thermal experience offered by traditional saunas benefits both the body and the mind with its encouragement of deep relaxation and reduction of stress.
The high temperatures in a traditional sauna are particularly effective for muscle recovery. By promoting relaxation in the soft tissues, sauna sessions help reduce muscle tension and soreness, making them a valuable post-exercise recovery tool. Additionally, traditional sauna use may alleviate chronic pain conditions such as arthritis by reducing inflammation and improving joint mobility. The heat opens the pores and promotes deep sweating which helps cleanse the skin of dirt and oil. The heat also improves circulation. This contributes to a healthier complexion, enhancing tone, elasticity, and the skin's natural glow.
Mentally, the benefits are equally notable. The tranquil heat of a sauna encourages a meditative state and helps quiet the nervous system. Many users report reductions in anxiety and improved mental clarity following a session. Heat exposure in the sauna also triggers the release of endorphins, the body’s natural “feel-good” chemicals, which elevate mood and enhance a sense of well-being. Additionally, sauna use may support immune function by increasing the production of white blood cells, which help the body fight off infections and maintain stronger defenses over time¹.
Research supports these benefits. A 2018 study published in Mayo Clinic Proceedings found that frequent sauna use was associated with a reduced risk of cardiovascular events and all-cause mortality². A separate systematic review published in Evidence-Based Complementary and Alternative Medicine concluded that regular dry sauna bathing may benefit cardiovascular health, musculoskeletal conditions, and overall quality of life, although further high-quality studies are encouraged³.
In short, traditional saunas offer a powerful, time-tested tool for full-body recovery. While the high heat may be intense for some, the physiological and psychological effects make it a worthwhile addition to any health and wellness routine.
👉Here’s an example model on Amazon
Hussain, Javaid, and Marc Cohen. "Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review." Evidence-Based Complementary and Alternative Medicine, vol. 2018, Article ID 1857413, 2018. https://doi.org/10.1155/2018/1857413
Laukkanen, Tanjaniina, et al. "Sauna Bathing Is Associated with Reduced Cardiovascular Mortality and Improves Risk Prediction in Men and Women: A Prospective Cohort Study." Mayo Clinic Proceedings, vol. 93, no. 8, 2018, pp. 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008.
Infrared Saunas
How an Infrared Sauna Works:
Infrared saunas use infrared light waves, a type of invisible electromagnetic radiation just beyond the visible light spectrum. They heat the body directly, rather than warming the air around you like traditional saunas do. These infrared wavelengths penetrate the skin and gently raise your core body temperature, triggering a natural sweat response at lower ambient temperatures (typically 110°F to 150°F).
There are three types of infrared used in sauna technology:
Near-infrared (NIR): Primarily affects the skin’s surface; often used for skin rejuvenation and wound healing.
Mid-infrared (MIR): Penetrates deeper, targeting muscles and joints for pain relief and circulation support.
Far-infrared (FIR): Penetrates the deepest, warming the body’s core and promoting full-body detoxification and relaxation.
Most infrared saunas, whether full-sized, blanket-style, or dome-style, use far-infrared or a combination of wavelengths to deliver therapeutic heat. Because this heat is absorbed directly by the body instead of heating the air, users can stay in the sauna longer and more comfortably, leading to prolonged therapeutic exposure and a deeper, more effective sweat.
Benefits are believed to include:
Improved circulation and cardiovascular conditioning
Enhanced muscle recovery and reduced joint pain
Activation of the lymphatic system and support for detoxification
Support for relaxation, stress relief, and better sleep
Potential improvements in skin health and immune function
Infrared sauna therapy is particularly appealing because it offers many of the same benefits as traditional saunas but at more tolerable temperatures. This makes it accessible to a wider range of users, including those who may find intense heat overwhelming.
Infrared Sauna Blanket
If you’re more interested in exploring the benefits of infrared sauna therapy, an infrared sauna blanket is a convenient and accessible way to get started. Most infrared sauna blankets, like the one offered by HigherDOSE, are designed for full-body use while lying down and can reach temperatures of approximately 80°F to 160°F. They're ideal for use on a yoga mat, bed, or massage table and can be folded and stored easily when not in use.
With prices typically ranging from $300 to $700, infrared sauna blankets are a more affordable alternative to full-sized infrared sauna units. They’re a great option for anyone seeking consistent recovery tools without investing in a large or permanent setup.
👉 Here’s an example model from HigherDOSE on Amazon
Infrared Sauna Dome
A step up from the infrared sauna blanket, the infrared sauna dome offers a more immersive and powerful heat therapy experience. Shaped like a curved enclosure that covers the body while lying down.
Unlike the flat blanket design, the dome’s curved structure allows for even heat distribution around the body, enhancing comfort and effectiveness during each session. Most models reach temperatures between 110°F and 160°F. These temperatures are comparable to infrared sauna blankets, but the dome’s increased surface area and focused heat exposure often lead to faster, more noticeable results.
While larger than a blanket and requiring more floor space, most infrared sauna domes are still portable and easy to set up, making them ideal for home use without needing a full sauna room. Many models fold or break down for storage. These units typically range in cost from $600 to $2,200, depending on size, brand, and features. This price point makes them a mid-range investment between sauna blankets and full infrared cabins.
If you're looking for a more intense, full-body infrared experience while still avoiding the cost and space requirements of a full sauna, an infrared sauna dome may be the perfect next step.
👉 Here’s an example model on Amazon
Full Sized Infrared Saunas
High Tech Health Infrared Saunas
Among the many infrared sauna manufacturers on the market today, High Tech Health, based in Boulder, Colorado, stands out for its emphasis on health-driven design and evidence-informed engineering. Their saunas, part of the Transcend® series, are built with wellness as the priority; minimizing electromagnetic field (EMF) exposure; and using hypoallergenic woods like poplar and hemlock to ensure both comfort and safety. These saunas utilize a specialized heating system known as Ideal Spectrum™, which is designed to emit far-infrared wavelengths with increased efficiency, delivering therapeutic heat that penetrates deeply into muscle and connective tissue. One unique feature is their active ventilation system, which reduces carbon dioxide buildup inside the sauna. This helps maintain optimal oxygen levels during use, an often-overlooked factor in user comfort.
High Tech Health saunas are also known for their thoughtful user interface and environmental controls. Models feature modern amenities like touchscreen panels, Bluetooth audio, and chromotherapy lighting to enhance the sauna experience without distracting from the core goal: health and recovery. According to the manufacturer, regular use of their saunas may support detoxification, cardiovascular conditioning, pain relief, and improved mental well-being. These claims align with broader research on far-infrared therapy, which has shown promise in reducing systolic blood pressure, improving vascular function, and reducing chronic pain and fatigue, especially in conditions like fibromyalgia¹ ².
While High Tech Health saunas are a more significant investment than portable options like blankets or domes, they offer a full-featured, spa-like experience designed for long-term wellness. Their emphasis on low-EMF design, clean materials, and air quality control make them a strong choice for those seeking both performance and peace of mind in their home sauna setup.
Beever, Richard. "Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence." Canadian Family Physician, vol. 55, no. 7, 2009, pp. 691–696. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2718593/
Matsushita, Kazuhiro, et al. "Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors." Journal of the American College of Cardiology, vol. 38, no. 4, 2001, pp. 1083–1088. https://doi.org/10.1016/S0735-1097(01)01467-X
Understanding a Steam Room and Benefits
Steam Rooms
Steam rooms have been used for centuries across various cultures as a means of relaxation, purification, and social gathering. Rooted in traditions like the Turkish hammam and Roman thermae, steam bathing has long been valued for its ability to soothe the body and clear the mind. Unlike saunas, which use dry heat, steam rooms create a high-humidity environment, typically kept at 100% humidity and a lower temperature of around 110°F to 120°F, enveloping the body in warm, moist air.
Many people prefer the feel of a steam room over a dry sauna due to its gentler heat and moist atmosphere, which can feel more hydrating and easier to tolerate. Steam is especially appealing for those dealing with congestion, dry skin, or sore muscles. It is often associated with spa environments where relaxation and skin health are prioritized.
Installing a steam room in a residential setting, however, can be more challenging than setting up a sauna. Steam systems require a steam generator, plumbing access, a sealed enclosure (typically a tiled shower space), and proper ventilation to prevent moisture damage or mold growth. These systems also require regular maintenance to prevent scale buildup, clean the steam head, and ensure safe operation. Despite these challenges, some companies now offer compact, installable steam units that can be integrated into existing showers.
Prices for a residential steam generator, installation and the space required can make a home steam unit out of range for most people.
While the evidence base for steam therapy is more limited compared to dry or infrared saunas, its comfort, accessibility in spas and gyms, and immediate sensory appeal continue to make it a popular recovery and wellness tool.
