What are the benefits of infrared sauna therapy for wellness?

Infrared sauna therapy may support wellness by promoting relaxation, easing muscle tension, supporting recovery, improving circulation, and helping some people sleep better. Benefits vary and sauna works best alongside healthy movement, nutrition, and stress management.

How does an infrared sauna work?

Infrared saunas use far-infrared light to warm the body directly rather than heating the surrounding air. Sessions are typically performed at lower temperatures than traditional saunas while still encouraging a deep sweat.

Does infrared sauna therapy support detoxification?

Infrared sauna therapy increases sweating and can leave you feeling refreshed. However, the liver and kidneys remain the body’s primary detoxification organs. Sauna should be viewed as a supportive wellness tool rather than a primary detox treatment.

Can infrared sauna therapy support cardiovascular health?

Passive heat exposure can raise heart rate and circulation in a way similar to light exercise. Some research suggests sauna bathing may support cardiovascular wellbeing, but it is not a treatment for heart disease. Seek medical advice if you have heart conditions.

Is infrared sauna good for muscle recovery and pain relief?

Many people use infrared sauna sessions to relax muscles, reduce stiffness, and support post-exercise recovery. Improved circulation may assist tissue recovery and complement rehabilitation or manual therapy.

Can infrared sauna reduce stress and improve sleep?

The warmth of an infrared sauna may support nervous system relaxation. Some people report reduced stress and improved sleep quality when sauna is part of a consistent wellness routine.

Does infrared sauna help with weight loss?

Sauna sessions can temporarily increase heart rate and energy expenditure, but they are not a primary weight-loss strategy. Long-term weight management depends on nutrition, movement, sleep, and stress regulation.

Is infrared sauna therapy safe?

Infrared sauna therapy is generally safe for healthy individuals when used appropriately. Avoid use or seek medical advice if pregnant, severely dehydrated, or managing unstable cardiovascular conditions. Typical sessions last 10–20 minutes with good hydration.

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KNOWLEDGE HUB

INFRARED SAUNA
IN HENDERSON – PRIVATE SESSIONS FOR RECOVERY, DETOX & PAIN RELIEF

EVIDENCE-BASED HEAT THERAPY IN A PRIVATE WEST AUCKLAND WELLNESS ROOM

Heat is one of the oldest and most-studied therapies humans have. The modern twist - infrared - delivers it deeper, gentler, and at lower air temperatures than a traditional Finnish sauna, making it more accessible to more bodies. At Waitākere Health Hub our Wellness Room offers infrared sauna in a quiet, private space designed around your comfort: dimmable lighting, music, fresh towels, filtered drinking water, complimentary electrolytes and calming essential oils. Sessions are customisable to your time and tolerance - most people choose 30 minutes, though shorter or longer is easy to arrange. We have a single-person sauna and a two-person sauna, so come solo or bring someone you trust.

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WHAT IS INFRARED SAUNA - AND HOW IS IT DIFFERENT?

A traditional Finnish sauna heats the air around you to around 80–100 °C and warms your body indirectly through that hot air. An infrared sauna takes a different route: it uses infrared panels - the same type of warming light your body absorbs from the sun on a cool day - to heat your body directly from within, at much gentler air temperatures of around 45 to 60 °C. Less air heat, deeper body heat, much more comfortable.

Because infrared penetrates a few millimetres into the skin and tissue, it warms muscles and joints from the inside out - increasing circulation, vasodilation and a deep, detoxifying sweat at a temperature most people find calming rather than gruelling. Many clients who can't tolerate traditional saunas find infrared genuinely enjoyable

Infrared sauna for health, West Auckland

WHAT THE RESEARCH SUGGESTS

Infrared sauna and broader sauna research is one of the more interesting areas in modern preventative health. While much of the largest-scale evidence comes from traditional Finnish sauna studies, the principles transfer well - and a growing body of research is now specific to infrared. Here's an honest summary of what the literature shows.

evidence-supported applications of infrared sauna

Muscle recovery & DOMS - multiple studies show infrared sauna reduces delayed-onset muscle soreness and supports faster recovery after training (Mero et al., 2015 and others)

Cardiovascular conditioning - long-term sauna research (KIHD cohort, Laukkanen et al.) links regular sauna bathing to meaningful reductions in cardiovascular events; emerging infrared-specific research suggests similar effects on vascular function and blood pressure.

Chronic pain & fibromyalgia - clinical trials (Matsushita et al., Masuda et al.) show measurable reductionsin pain and improvements in quality of life with regular infrared sauna use.

Chronic fatigue syndrome/ME - small but consistent trials show subjective improvements in fatigue and mood.

Skin health & collagen - improvements in skin tone, elasticity and hydration documented in dermatological studies.

Stress & sleep - the warming and post-sauna cooling cycle supports parasympathetic recovery and natural circadian signalling; many clients report better sleep on sauna nights.

Detoxification - emerging evidence supports sweat as a route for excreting heavy metals and certain environmental pllutants (BPA, phthalates), though this is still a developing area of research.

What we will say honestly: the overall quality of evidence in infrared sauna research is 'moderate' rather than high - meaning the findings are consistent and meaningful, but the trials tend to be small. The most robust effects (muscle recovery, cardiovascular health, chronic pain) replicate well across studies. The more speculative claims you'll see online (cancer prevention, hormone optimisation, weight loss) we deliberately don't make on this page - the evidence isn't there yet, and we'd rather under-promise.

WHAT PEOPLE USE OUR INFRARED SAUNA FOR

Muscle and joint recovery after training, sport or a hard day
Easing arthritic stiffness, back tension and chronic pain
Detoxifying sweat - releasing more than a traditional sauna at gentler temperatures
Better sleep - especially after stressful days
Stress and nervous-system recovery - switching out of fight-or-flight
Skin clarity, glow and elasticity
Cardiovascular conditioning as part of long-term health
An hour of genuine, screen-free privacy

Layer it with red light therapy for the full reset

Our Wellness Room is built to layer therapies in a single visit. The most popular combination is 10-15 minutes of red light first, then 25–30 minutes of infrared sauna. Cells primed, inflammation calmed, then a deep, restorative sweat.

Total visit: about 45 minutes. → Learn about Red Light Therapy

SESSION OPTIONS

Session	Length	Best for
Aunt Bette's Homemade Pecan Pie
Rockin’ Rocky Road Ice Cream
Tom’s Heavenly Apple Strudel
Joe’s Divine Butter Tarts

WHAT TO EXPECT DURING YOUR SAUNA

On arrival - We'll show you to the private Wellness Room and walk you through the controls. Fresh towels, filtered water, complimentary electrolytes and a small selection of calming essential oils are waiting for you. Music and lighting are yours to set. During - Sit or recline whatever is comfortable. Drink water throughout. Step out and cool down anytime you feel too warm. Most people settle into a steady, relaxed sweat about 10-15 minutes in. Many doze, Some simply sit and think. There is no right way to do it.

WHAT HAPPENS AFTER A SAUNA

Shower wash off your toxins in with warm water and then move the shower to cold, this aids your vascular elasticity, rehydrate, and take a few minutes before heading back into your day. Some people feel pleasantly tired the rest of the day and sleep deeply that night - both are normal.

HOW OFTEN SHOULD I COME IN?

For general wellbeing and recovery, the research literature supports 2 to 4 sessions a week as a 'meaningful dose' - that's where the cardiovascular, recovery and chronic-pain benefits become visible in the data. For chronic conditions (fibromyalgia, chronic fatigue, persistent pain), the same studies typically use shorter sessions delivered more frequently for a 4 to 6-week course before reviewing. For simple stress relief and recovery, even once a week makes a noticeable difference. Our session packs and membership are priced to make a regular rhythm affordable.

SAFETY AND PRECAUTIONS

The Wellness Room is wiped down and the towels replaced between every booking. Infrared sauna is safe for most people. A few situations are worth checking with your GP before your first visit: Pregnancy - sauna is generally avoided in the first trimester and used cautiously thereafter; please discuss with your midwife or GP Uncontrolled high or low blood pressure Recent surgery (typically wait until your surgeon has cleared you for heat) Active skin conditions affecting heat tolerance Implanted electronic devices (pacemaker, defibrillator) Photosensitive medication or condition Chronic illness, chronic fatigue or fibromyalgia - please tell us at booking so we can recommend a shorter starting session Children - older children with parental supervision are welcome at gentler doses; we can advise

Infrared sauna for relaxation West Auckland

PRICING AND HOW TO BOOK

Wellness Room sessions are bookable individually, in 5- or 10-session packs (best value for regulars), or as part of our studio membership. All bookings run through the Fit by Wix app - see our studio landing page for the quick join steps. → See full pricing on our [Pricing and Packages page]

BOOK YOUR INFRARED SAUNA SESSION

A quieter mind. A looser body. A deep, restorative sweat. Open the Fit by Wix app and book your session today - or come in for the combo if you'd like to layer red light first.

Curious about layering red light? → See our Red Light Therapy page.

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FREQUENTLY ASKED QUESTIONS

RLT uses light, while infrared saunas use heat. Both technologies deliver benefits, however, they do so very differently and are complimentary. Using RLT is like getting the beneficial wavelengths of the sun in a controlled environment. The light provides a variety of benefits to the areas of the body areas it penetrates and is warming, not hot and doesn’t make you sweat. Infrared sauna is designed to heat your body tissues, creating physical changes and causing you to sweat.

RLT is natural and therefore it is very safe, however, there are some precautions for certain medical conditions and if you are on certain medications. RLT uses the beneficial wavelengths of light without the harmful UV light and cannot cause sunburn or tanning of the skin. Exposure to infrared sauna heat therapy is safe also and won’t cause the skin to burn. Infrared heat is actually the same wavelength of heat that the human body gives off and the warmth that a baby feels when its mother runs its back with her hand. Please do not use RLT if you are taking antibiotics or any medication that makes your skin sensitive to light. Using citrus essential oils on your skin before red light therapy is also not recommended as many citrus oils cause photosensitivity. If you have a heart condition, MS, diabetes, hemophilia, a fever, or are taking blood thinners or medications that could be affected by increased circulation (such as transdermal patches) please consult your doctor before using a sauna. Sauna is also not recommended for children under 12 or during pregnancy. It is not safe to use the infrared sauna if you have silicone implants.

It is best to be well hydrated before both RLT and a sauna. It’s helpful to exfoliate the night before and don’t wear makeup or sunscreen during red light therapy. Dry brushing before a sauna is helpful for creating movement in the lymphatic system, removing dead skin cells, and opening up clogged pores which helps the detoxification process. Please do not come to a sauna session hungover or after drinking alcohol as this can cause severe dehydration. It is best to only use glass or stainless-steel bottles in the sauna as plastic releases toxins when heated.

During RLT, the light wavelengths need to reach your bare skin, therefore it is best to remove all your clothing or at least the area you are treating. Please leave your lower underwear on for hygiene reasons. In the sauna, it is best to wear a swimsuit or lower underwear and we provide towels to sit on and to wrap yourself in for hygiene reasons. It is not advisable to wear clothes in a sauna, as your skin needs to sweat and breathe. When your sweat evaporates it helps cool your body down and clothes prevent this from happening, meaning you can overheat and reabsorb the toxins from your sweat that your body is trying to get rid of.

A general guide is to use RLT for 20 minute sessions, at a distance of approximately 15cm from the light unit, 3 times a week or as often as you are able. Sessions are generally 30 minutes allowing for a 20 minute treatment and time to change before and after. People with chronic health complaints are best to start with shorter durations and build up to 20 minute sessions. If you are combining red light therapy with the infrared sauna, we recommend 10 minutes of red light therapy and 20-30minutes in the sauna. As with any treatment, it depends on what you are trying to achieve, so talk to your practitioner for a targeted treatment plan that fits your situation.

For cumulative results, it is best to use a sauna 3-7 days a week. It’s safe to use every day for a healthy adult, however, everyone is different and it's best to listen to your body. For someone with a chronic illness or other health concerns, we recommend starting slowly and building up your tolerance, just as you would with exercise. Please speak with a health professional or one of our team if you have questions. We have shorter treatment times and packages available for people with a chronic illness such as ME/CFS or multiple chemical sensitivity wishing to use the sauna and/or red light therapy.

After your RLT session, it is best to stay hydrated and use sunscreen if you are going to be outside afterwards. After your sauna, drink lots of water, with added electrolytes if you can. This will help your body replace the fluids lost during your sweat and help remove further toxins that have been mobilised in your body. Refrain from strenuous exercise for the first hour after your sauna to help your body recover.

We did a lot of research before purchasing this sauna to provide one free from any toxins. Our sauna is hypoallergenic, made with 100% basswood, 100% food safe glue and a water-based lacquer with no harmful VOCs. We have an essential oil diffuser in the room, however this can be removed if you prefer to have a space free from any natural smells. If you have Multiple Chemical Sensitivity (MCS), the sauna itself is often less risk than the process of toxins being released from the tissues by heat. This can cause a reaction that is often mistaken with a reaction to the sauna itself. People with chemical sensitivities can still use a sauna to detoxify, however it is suggested to start low and slow, listen to your body and seek advice from a medical professional who understands your chemical sensitivities.

Both - we have a package deal for booking an RLT and sauna combo session. Using the combination of red light therapy and sauna, along with our osteo, massage or acupuncture treatments can help you get back to what you love sooner. Red light therapy has been shown to promote healing and reduce inflammation and pain symptoms, potentially shortening your recovery time. Infrared sauna sessions will simulate circulating and mimic the response your body has to exercise helping you sweat out toxins. Some sauna research has discovered that ‘heat shock proteins' which are special stress proteins that protect and repair cells and help boost the immune system, are activated during the passive heat of an infrared sauna. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418130/

Yes and studies show that sauna can support recovery or ease symptoms from chronic illnesses such as fibromyalgia, chronic fatigue syndrome, multiple chemical sensitivity, or arthritis. It is best to start sauna slowly, allow your body to adapt and build up your tolerance We can offer people with a chronic illness shorter time frames at a reduced rate. Please contact us stuff for further details. Saunas can lower blood pressure temporarily so if you have low blood pressure make sure you drink plenty of fluids and electrolytes and monitor how you feel during and after the sauna and adjust the timeframe accordingly.

This infrared sauna operates best between 50 to 60 degrees Celsius. We will pre-heat the sauna to 45 degrees and the temperature will continue to increase as you are in there. Infrared heat heats the body directly which provides benefits aside from sweating, so the inside temperature of the cabin doesn’t need to be at its maximum before you get in. If you have a chronic illness or are sensitive to heat you can start the sauna at 40 degrees and still get the benefits as it heats to 50-55 degrees. Please chat with our staff if you prefer to start at this lower heat.

Infrared sauna therapy is increasingly used as a supportive wellness tool for cardiovascular health, recovery, stress reduction, and overall resilience. Unlike traditional steam saunas that heat the surrounding air, infrared saunas use far-infrared light waves to gently warm the body directly. This allows therapeutic heating at lower temperatures (typically 40–60°C), which many people find more comfortable and sustainable. At Waitākere Health Hub, infrared sauna sessions are often integrated into broader care plans including osteopathy, acupuncture, massage, and movement rehabilitation.

Passive heat exposure increases heart rate and blood flow, similar to light-to-moderate cardiovascular exercise. Research published through the National Institutes of Health and referenced by the Mayo Clinic suggests sauna bathing may: Improve endothelial (blood vessel) function Reduce blood pressure Improve circulation Be associated with reduced cardiovascular mortality in long-term Finnish cohort studies Regular heat exposure may therefore support cardiovascular resilience when combined with exercise, nutrition, and medical care. Important: Infrared sauna is not a treatment for heart disease but may be a supportive lifestyle strategy.

Infrared heat increases local circulation, which may: Reduce muscle tension Improve joint mobility Support recovery after exercise Help manage chronic musculoskeletal pain Some studies suggest benefits for osteoarthritis, chronic fatigue, and fibromyalgia symptoms. Within our clinic, sauna therapy is often used alongside osteopathy, acupuncture, shockwave therapy, or Pilates rehabilitation to enhance tissue recovery and nervous system regulation.

During sauna sessions, heart rate and metabolic rate temporarily increase as the body works to regulate temperature. This can lead to modest calorie expenditure; however: Infrared sauna is not a primary weight-loss tool Sustainable weight management relies on nutrition, movement, sleep, and stress regulation Any immediate weight drop after a sauna is water from teh sweat and rehydration brings it back. Sauna therapy may complement these foundations.

Infrared saunas are generally considered safe for most healthy individuals when used appropriately. Saunas can lower your blood pressure, so if you have low blood pressure, please ensure you are well hydrated and use electrolytes or salt in your water. It is important to listen to your body. If you feel lightheaded, nauseous, or start to get a headache, end your session immediately. Avoid or seek medical advice if you: Have unstable cardiovascular disease Have uncontrolled blood pressure Are pregnant Are severely dehydrated Have implanted electronic medical devices General guidelines: 10–20 minutes per session Stay hydrated Avoid alcohol before sessions Exit immediately if dizzy or unwell Always consult your healthcare provider if unsure. If you have a chronic illness such as ME/CFS, multiple chemical sensitivity, diabetes, or a heart condition you may want to start sauna slowly and build up your tolerance - please chat with our staff about package options with shorter timeframes.

CLINIC

KNOWLEDGE HUB

INFRARED SAUNA IN HENDERSON – PRIVATE SESSIONS FOR RECOVERY, DETOX & PAIN RELIEF

EVIDENCE-BASED HEAT THERAPY IN A PRIVATE WEST AUCKLAND WELLNESS ROOM

BOOK WELLNESS

WHAT IS INFRARED SAUNA - AND HOW IS IT DIFFERENT?

WHAT THE RESEARCH SUGGESTS

evidence-supported applications of infrared sauna

WHAT PEOPLE USE OUR INFRARED SAUNA FOR

SESSION OPTIONS

WHAT TO EXPECT DURING YOUR SAUNA

WHAT HAPPENS AFTER A SAUNA

HOW OFTEN SHOULD I COME IN?

SAFETY AND PRECAUTIONS

PRICING AND HOW TO BOOK

BOOK YOUR INFRARED SAUNA SESSION

BOOK WELLNESS

FREQUENTLY ASKED QUESTIONS

What is the difference between Red light therapy and Infrared sauna?

Is red light therapy safe?

How should I prepare for my session?

What do I wear?

How long is an infrared sauna session?

How long is a red light therapy session?

How often can I use a sauna?

How should I prepare for my session?

What do I do afterwards for best results?

I am chemically sensitive; will the sauna cause a reaction?

I hurt my back should I use red light therapy or sauna?

Can I use the sauna if I have chronic illness?

What are the coloured lights in the sauna for?

What is the temperature of the sauna?

What Are the Benefits of Infrared Sauna Therapy for Wellness?

Is Infrared sauna beneficial for Cardiovascular & Circulatory Support?

How does sauna affect Muscle Recovery & Pain Relief

Infrared sauna for Stress Reduction & Nervous System Support

Is Infrared sauna good for Skin Health & Sweating

Infrared saunas for Metabolic & Weight support

How to infrared saunas help longevity - what are heat shock proteins

Is infrared sauna safe?

How is infrared sauna different from a traditional Finnish sauna?

How much should I drink before and after?

Can children use the sauna?

Can I book the sauna without joining the studio?

INFRARED SAUNA
IN HENDERSON – PRIVATE SESSIONS FOR RECOVERY, DETOX & PAIN RELIEF