Can infrared saunas actually help with inflammation? Below, we break down how infrared sauna therapy works, what current research suggests about its role in reducing inflammation, and the key benefits and risks to keep in mind.
How Does Infrared Sauna Therapy Work?
Infrared saunas use special heaters that emit infrared light. Instead of simply warming the air, this light penetrates the skin and gently raises your core body temperature from the inside out. As your temperature rises, you begin to sweat, which supports the body’s natural detox processes through the skin.
The heat also causes your blood vessels to dilate. As circulation improves, more oxygen and nutrients are delivered throughout the body, and this increased blood flow may support cardiovascular health, immune function and potentially help calm inflammatory processes. Several studies have explored these effects:
- The Journal of Complementary and Alternative Medicine reported that infrared sauna sessions helped reduce markers of inflammation and oxidative stress in people with chronic heart failure. (Source: https://pubmed.ncbi.nlm.nih.gov/24521076/)
- In a randomized controlled trial, infrared sauna therapy significantly improved vascular endothelial function and lowered blood pressure in individuals with type 2 diabetes. (Source: PubMed)
- A study in the International Journal of Occupational Medicine and Environmental Health found that regular infrared sauna use eased symptoms of chronic fatigue syndrome and improved quality of life. (Source: PubMed)
8 Ways Infrared Saunas May Help Reduce Inflammation:
While more research is needed, existing evidence suggests that infrared saunas may support the body in several ways that are linked to lower inflammation. Here are eight possible mechanisms and related health benefits:
1. Improved Blood Flow
One of the primary ways infrared saunas may support inflammation relief is by improving circulation to irritated or injured tissues. When blood flow increases, more oxygen and nutrients reach those areas, which can support repair and recovery. Better circulation also helps carry away metabolic waste and inflammatory byproducts, assisting the body’s detox pathways.
2. Detoxification
Profuse sweating is a natural way for the body to eliminate certain toxins through the skin. Supporting these processes may help the body function more efficiently overall, which can be important when managing chronic inflammation or general inflammatory load.
3. Pain Relief
Enhanced circulation can also play a role in pain relief by helping to calm inflammation around sore joints or tight muscles. On top of that, time in the sauna can stimulate the release of endorphins—your body’s natural “feel-good” chemicals—which may reduce the perception of pain and promote a sense of relaxation and well-being.
4. Better Immune Function
Some research suggests that infrared sauna exposure may stimulate the immune system. In particular, infrared radiation has been linked to increased production of white blood cells, which play a key role in defending against infections.
For example, a study in the International Journal of Biometeorology found that sauna-related infrared exposure boosted levels of certain white blood cells, including lymphocytes and monocytes. (Source: https://link.springer.com/article/10.1007/s00484-007-0136-x)
The Journal of Human Kinetics also reported that repeated infrared sauna use increased white blood cell counts and supported immune function in athletes. (Source: PubMed)
5. Relaxation
Chronic stress is closely linked with chronic inflammation. The gentle heat of a sauna can promote deep relaxation by triggering endorphin release and helping to lower cortisol, the body’s primary stress hormone.
Over time, this “reset” effect may support better sleep, tension relief, and overall well-being—all of which indirectly influence how the body manages inflammation.
6. Weight Loss
Infrared sauna sessions may contribute modestly to weight management by slightly increasing heart rate and energy expenditure, similar to light exercise. When paired with healthy lifestyle habits, this can support overall weight-loss efforts.
Because excess body fat—especially around the abdomen—is associated with systemic inflammation, losing weight can play an important role in calming inflammatory processes. The stress-reducing effects of the sauna may also help balance cortisol, which can be tied to stubborn weight gain.
See also: Can I Really Use a Sauna for Weight Loss?
7. Healthier Skin
Many people notice that consistent sauna use leaves their skin looking clearer and more vibrant. Increased blood flow to the skin, combined with sweating and gentle detoxification, may support collagen production and a more even skin tone.
Also see: 5 Infrared Sauna Skin Benefits & Side Effects
In one study from the Journal of Cosmetic and Laser Therapy, participants receiving infrared treatments showed improvements in skin texture and appearance, including fewer fine lines and wrinkles. (Source: PubMed)
A second study in the same journal reported better skin elasticity and firmness, along with smaller-looking pores, after infrared sessions. (Source: PubMed)
The Journal of the Medical Association of Thailand also found that regular infrared sauna use improved skin hydration and reduced roughness and dryness. (Source: PubMed)
8. Improved Respiratory Function
Emerging research suggests that infrared therapy may help support respiratory health by opening airways and easing inflammation in the lungs. Although studies are still limited, one trial showed that infrared-based treatment improved lung function and reduced inflammation in people with chronic obstructive pulmonary disease (COPD). (Source: PubMed)
| Health Benefit | Description |
|---|---|
| Improved Blood Flow | Supports circulation and oxygen delivery, which may help calm inflammation. |
| Detoxification | Encourages sweating, helping the body eliminate certain toxins linked with inflammatory load. |
| Pain Relief | May ease pain and stiffness associated with inflammatory conditions such as arthritis. |
| Better Immune Function | May help activate immune responses and support healthy white blood cell levels. |
| Relaxation | Promotes relaxation and stress reduction, both important in managing chronic inflammation. |
| Weight Loss | Can modestly support metabolism and calorie burn as part of a broader weight-loss strategy. |
| Healthy Skin | Linked with smoother texture, improved tone, and reduced appearance of wrinkles and dryness. |
| Better Respiratory Function | Early research suggests potential benefits for lung function and airway inflammation in some conditions. |
Potential Risks of Using an Infrared Sauna:
From experience, it’s important to balance the potential benefits of sauna therapy with a clear understanding of the risks. Staying in the heat too long or using a sauna when you’re already dehydrated can lead to symptoms like dizziness, weakness, or headaches.
People with low blood pressure, heart disease, a history of fainting, or those who are pregnant should talk with their healthcare provider before using any type of sauna. It’s also wise to follow the specific safety and usage guidelines in your sauna’s manual so you’re using the equipment as intended.
Note: While infrared saunas may offer supportive health benefits, they are not a replacement for medical care. Always consult your doctor before using an infrared sauna to manage inflammation or any medical condition.
Summary:
To sum up, infrared saunas appear to offer promising support for inflammation by boosting circulation, encouraging gentle detoxification, and promoting relaxation. Studies also point to potential benefits for cardiovascular health, pain relief, immune response, skin quality, and even respiratory function.
However, sauna therapy should be viewed as one piece of a larger wellness approach—not a stand-alone cure. Because heat exposure isn’t suitable for everyone, especially those with underlying medical issues, partnering with a healthcare professional is essential before you add infrared sauna sessions to your routine.
