13 Apr 2026
Sauna therapy has been used for thousands of years, most famously in Finland, where it remains part of weekly life. But today, there are two main types of sauna you’ll see in modern recovery spaces:
Traditional (Finnish-style) sauna
Infrared sauna
Both use heat.Both support recovery.But they work differently inside the body.
If you’re a busy mum wanting relaxation without overwhelm, or a strength-focused gym member looking to optimise recovery, understanding the difference helps you use each intentionally.
How Traditional Sauna Works
Traditional saunas heat the air around you using a wood-burning or electric heater. Temperatures typically range from 70–100°C.
The hot air heats your skin first. Your body responds by:
Increasing heart rate
Expanding blood vessels (vasodilation)
Producing sweat
Increasing circulation
This process mimics light cardiovascular exercise. In fact, some research shows heart rate responses in sauna can be similar to moderate-intensity cardio.
Why It’s Backed by Science
Large-scale Finnish studies have linked regular traditional sauna use to:
Improved cardiovascular health
Reduced risk of heart-related conditions
Lower systemic inflammation
Improved stress resilience
The mechanism? Repeated heat exposure strengthens the cardiovascular system by improving blood vessel flexibility and circulation efficiency.
For strength and conditioning members, this improved blood flow assists muscle repair and nutrient delivery.
For parents constantly in “go mode,” traditional sauna creates forced stillness - a rare opportunity to regulate the nervous system.
How Infrared Sauna Works
Infrared saunas use infrared light waves to heat the body directly rather than heating the surrounding air first.
Temperatures are typically lower (45–65°C), yet users often sweat just as much - sometimes more.
Infrared penetrates slightly deeper into tissue compared to heated air, which may support:
Muscle recovery
Joint stiffness relief
Circulation
Skin health
Many people find infrared more tolerable, especially beginners.
The Science Behind Infrared Heat
Infrared therapy has been studied for:
Chronic pain management
Muscle recovery
Circulation support
Inflammatory reduction
Because the heat is less intense but still effective, it’s often recommended for:
Those new to sauna
Individuals sensitive to high heat
Busy mums easing into recovery routines
Infrared also pairs exceptionally well with Red Light Therapy, especially for skin and collagen support.
Which Is Better for Recovery?
It depends on your goal.
Choose Traditional Sauna If:
You enjoy intense heat
You want strong cardiovascular stimulus
You’re using sauna post heavy training
You enjoy the ritual of steam and traditional heat
Choose Infrared Sauna If:
You prefer gentler heat
You’re new to sauna
You want longer, more tolerable sessions
You’re pairing heat with skin or inflammation goals
Both increase circulation. Both reduce muscle tension. Both support stress recovery.
The key isn’t which one is “better.”
It’s which one you’ll use consistently.
Sauna and the Nervous System
Both sauna types help activate the parasympathetic nervous system (rest-and-digest mode).
In today’s world - especially for parents juggling kids, work, mental load, and training - many women live in chronic sympathetic dominance (fight-or-flight).
Sauna exposure encourages the body to downshift.
Over time, regular heat therapy improves stress resilience. Your body becomes better at switching between activation and recovery - which also makes contrast therapy even more powerful when heat is paired with cold.
How Often Should You Use Sauna?
Research suggests 2–4 sessions per week provides strong benefits.
For gym users:
Post strength session
On recovery days
During high training blocks
For parents:
During high stress weeks
When sleep quality drops
As a scheduled “non-negotiable” reset
Consistency is more powerful than intensity.
Final Thought
Sauna isn’t a luxury.
It’s a tool for circulation, resilience, muscle recovery, and nervous system regulation.
Whether infrared or traditional, heat remains one of the most researched and recommended recovery modalities available.
And when paired with cold exposure, the effects multiply.