You've decided to add a sauna to your wellness routine. Smart move. But now comes the question that stops most people: should you go with an infrared sauna or a traditional Finnish-style sauna?
Both deliver health benefits. Both make you sweat. But they work in fundamentally different ways, and those differences matter depending on what you're trying to achieve.
Let's break down exactly how infrared and traditional saunas compare—no sales pitch, just facts that help you make the right choice.
How They Work: The Core Difference
Traditional Saunas
Traditional saunas heat the air around you. A heater (electric, wood-burning, or gas) warms rocks to 150-195°F (65-90°C). You sit in that hot air, your body heats up, and you sweat.
The heat transfer is primarily convection and conduction—hot air touching your skin and raising your body temperature from the outside in.
Optional: you can throw water on the rocks to create steam (the Finnish "löyly"), increasing humidity and intensifying the experience.
Infrared Saunas
Infrared saunas don't heat the air much at all. Instead, infrared light panels emit wavelengths that penetrate your skin directly and warm your body from within.
Think of how sunlight feels warm on your skin even on a cool day—that's infrared radiation at work. Infrared saunas use that same principle without the UV rays that cause sunburn.
The air temperature stays lower (120-150°F / 49-65°C), but your core body temperature rises similarly to a traditional sauna because the infrared energy is absorbed directly by your tissues.
Temperature and Heat Experience
| Aspect | Traditional Sauna | Infrared Sauna |
|---|---|---|
| Air Temperature | 150-195°F (65-90°C) | 120-150°F (49-65°C) |
| Humidity | Low to high (with water) | Very low |
| Heat-up Time | 30-45 minutes | 10-15 minutes |
| Session Length | 10-20 minutes typically | 20-45 minutes comfortably |
| Heat Feeling | Intense, surrounding | Gentle, penetrating |
What this means:
- Traditional saunas feel more intensely hot—some people love this, others find it overwhelming
- Infrared saunas are more tolerable for longer sessions, especially for heat-sensitive individuals
- Both raise your core body temperature and produce significant sweating
If you want that classic "wall of heat" sauna experience, traditional is more satisfying. If you want longer, more comfortable sessions, infrared is easier to sustain.
Health Benefits Comparison
Here's where things get interesting. Both sauna types deliver documented health benefits, but through slightly different mechanisms.
Cardiovascular Benefits
Traditional: The extreme heat creates significant cardiovascular stress—your heart rate increases substantially (similar to moderate exercise). Finnish studies show regular traditional sauna use correlates with reduced cardiovascular mortality.
Infrared: The gentler heat still elevates heart rate but less dramatically. Infrared has been studied for improving blood pressure, circulation, and endothelial function.
Verdict: Both deliver cardiovascular benefits. Traditional may provide more intense cardiovascular conditioning; infrared may be better tolerated by those with cardiovascular concerns (always consult your doctor).
Detoxification
Traditional: You sweat profusely due to heat stress. Sweat contains water, salt, and trace amounts of heavy metals and toxins.
Infrared: Studies suggest infrared-induced sweat may contain higher concentrations of heavy metals and fat-soluble toxins because the penetrating heat reaches deeper into tissues where these compounds accumulate.
Verdict: Both promote sweating and detoxification. Some research suggests infrared may be more effective at mobilizing certain toxins, but more studies are needed.
Pain Relief and Recovery
Traditional: Heat relaxes muscles and increases blood flow, helping with general muscle soreness and tension.
Infrared: The penetrating wavelengths reach deeper into soft tissue, potentially providing more targeted relief for chronic pain conditions, joint issues, and deeper muscle soreness.
Verdict: Infrared has more research specifically on pain conditions (fibromyalgia, rheumatoid arthritis, chronic fatigue). Traditional helps with general muscle relaxation.
Skin Health
Traditional: The heat opens pores and increases blood flow to the skin. Sweating helps clear some surface-level impurities.
Infrared: Near-infrared wavelengths specifically stimulate collagen production and cellular regeneration. Full-spectrum infrared saunas may provide additional skin benefits through this mechanism.
Verdict: Infrared, especially with near-infrared wavelengths, offers more targeted skin benefits.
Stress and Relaxation
Traditional: The ritual of the traditional sauna experience—the heat, the contrast (if you cold plunge), the social aspect—has profound relaxation effects.
Infrared: The gentle, enveloping warmth promotes parasympathetic activation and stress relief, often in a more solitary, meditative setting.
Verdict: Both reduce cortisol and promote relaxation. The experience differs—traditional can be more intense and social, infrared more gentle and contemplative.
Practical Considerations
Installation Requirements
Traditional Sauna:
- Requires dedicated electrical circuit (often 240V for larger units)
- May need floor drain for water/steam
- Ventilation requirements are more demanding
- Often requires more robust flooring
- Better suited for outdoor placement or dedicated spaces
- Higher installation complexity
Infrared Sauna:
- Usually plugs into standard 120V outlet (larger models may need 240V)
- No water drainage needed
- Minimal ventilation requirements
- Can be placed on any level floor
- Works well in bedrooms, basements, garages
- Easier DIY installation
Verdict: Infrared is significantly easier to install and more flexible in placement. Traditional requires more planning and often professional installation.
Operating Costs
Traditional Sauna:
- Higher energy consumption (heating air is less efficient)
- 30-45 minute preheat time uses energy before you even start
- Average cost: $3-$5 per session (depending on energy rates)
- May require periodic maintenance (rock replacement, heater elements)
Infrared Sauna:
- Lower energy consumption (direct body heating is efficient)
- 10-15 minute preheat
- Average cost: $0.50-$1.50 per session
- Minimal maintenance (heater panels rarely need replacement)
Verdict: Infrared costs roughly 60-70% less to operate over time.
Space and Portability
Traditional Sauna:
- Generally requires more space for the same capacity
- Heater takes up interior space
- Outdoor models require weatherproofing and permanent placement
- Not portable once installed
Infrared Sauna:
- Compact designs fit in smaller spaces
- No hot rocks/heater taking up interior space
- Indoor placement is standard
- Some models can be disassembled and moved
Verdict: Infrared is more space-efficient and flexible.
Initial Cost
Traditional Sauna:
- Small indoor: $2,000-$4,000
- Medium outdoor: $4,000-$8,000
- Custom/high-end: $8,000-$20,000+
- Plus installation costs (often $500-$2,000)
Infrared Sauna:
- Entry-level far-infrared: $1,500-$2,500
- Quality full-spectrum: $3,000-$6,000
- Premium with red light therapy: $4,000-$7,000
- Installation usually DIY (free)
Verdict: Comparable entry points, but infrared offers better features-per-dollar for most home users.
The Experience Factor
This matters more than many comparison guides acknowledge.
Traditional Sauna Experience:
- Intense, enveloping heat that demands attention
- Optional steam (löyly) creates a distinctive sensory experience
- Excellent for contrast therapy (hot sauna to cold plunge)
- Deeply rooted in cultural traditions (Finnish, Russian, etc.)
- Often a social activity
- Feels like an "event"
Infrared Sauna Experience:
- Gentle, penetrating warmth that builds gradually
- Comfortable for reading, meditating, or using your phone
- Sessions can be longer without discomfort
- More solitary and contemplative
- Easy to make a daily habit
- Feels like self-care maintenance
Neither experience is better—they're different. Some people want the intensity of traditional. Others want the accessibility of infrared.
Who Should Choose Traditional?
Traditional saunas make sense if:
- You want the classic "sauna experience" with intense heat
- You enjoy or want to try contrast therapy (hot to cold)
- Social sauna sessions are part of your culture or routine
- You have dedicated outdoor space or a sauna-ready room
- You're building a custom wellness space and want the full experience
- You appreciate tradition and ritual
Who Should Choose Infrared?
Infrared saunas make sense if:
- You want health benefits with easier daily use
- You're heat-sensitive or can't tolerate extreme temperatures
- You have specific pain conditions (fibromyalgia, arthritis, chronic pain)
- Installation flexibility matters (apartment, limited space)
- Lower operating costs are important
- You want full-spectrum benefits including near-infrared for skin health
- You'd benefit from combining infrared with red light therapy
Can You Have Both?
Some people do—a traditional sauna for occasional intense sessions and an infrared for daily use. If budget and space allow, this gives you the full spectrum of sauna experiences.
But if you're choosing one, be honest about how you'll actually use it:
- Will you use it daily? Infrared's ease of use wins.
- Is it primarily for social use? Traditional creates a better shared experience.
- Do you have specific health conditions? Research what's studied for your needs.
- What's your space situation? Infrared is more flexible.
The Peak Saunas Perspective
We build full-spectrum infrared saunas because we believe they offer the most accessible path to consistent sauna use—and consistency is what delivers results.
Our saunas combine full-spectrum infrared (near, mid, and far wavelengths) with medical-grade red light therapy, giving you multiple wellness modalities in one session. You get the deep penetrating heat of infrared plus the cellular benefits of photobiomodulation.
That said, we respect traditional saunas and the experience they provide. If that's what calls to you, pursue it.
The worst choice is the sauna you buy but don't use. The best choice is the one that fits your life well enough to become a regular habit.
Take the Next Step
Ready to explore infrared saunas? Our Sauna Selector Quiz helps you find the right size and model for your space and goals.
Want to dive deeper into the science? Read our guide on How Full-Spectrum Infrared Saunas Work.
Questions? Contact our team—we'll give you honest answers about whether infrared sauna is right for your situation.
Related Articles:
- Full Spectrum vs Far Infrared Sauna: Which Is Better?
- Best Infrared Sauna 2026: Complete Buying Guide
- How to Use an Infrared Sauna: Complete Protocol Guide