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

RED LIGHT THERAPY
IN HENDERSON – PHOTOBIOMODULATION FOR SKIN, RECOVERY & WELLNESS

SPECIFIC WAVELENGTHS OF RED AND NEAR-INFRARED LIGHT, DELIVERED IN A PRIVATE WELLNESS ROOM - SUPPORTING SKIN HEALTH, MUSCLE RECOVERY AND CELLULAR REPAIR

Red light therapy - known in the research literature as photobiomodulation (PBM) - is one of the most rapidly developing areas in modern wellness science. Specific wavelengths of red and near-infrared light, delivered at therapeutic doses, appear to act as a kind of fuel for our cells: supporting energy production, calming inflammation and accelerating natural repair. There's no heat, no UV, no risk of burning - just standing or sitting comfortably in front of our full-body panel for 10 to 20 minutes, eyes gently closed, doing nothing. At Waitākere Health Hub, red light therapy is a panel in the same private Wellness Room as our infrared sauna - so you can book one, the other, or layer them in a single visit.

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WHAT IS RED LIGHT THERAPY - AND HOW DOES IT WORK?

Red light therapy uses light at very specific wavelengths - typically in the 630–680 nm (red) and 800–880 nm (near-infrared) ranges - delivered by an LED or laser panel. At these wavelengths, light penetrates skin and underlying tissue to varying depths and is absorbed by structures inside our cells called mitochondria - the parts of the cell responsible for producing energy.

The current best-understood mechanism is that this absorbed light influences a mitochondrial enzyme called cytochrome c oxidase, leading to increased production of cellular energy (ATP), reduced inflammatory signalling, and a cascade of repair processes. In plain English: your cells get a small, useful nudge in the direction of healing and energy.

Photobiomodulation has been studied across several thousand peer-reviewed papers over the past two decades, and is now used in dermatology, sports medicine, dentistry and pain management worldwide.

WHAT THE RESEARCH SUGGESTS

Photobiomodulation is one of the better-evidenced 'newer' wellness therapies, with research strongest in skin, musculoskeletal pain and muscle recovery, and emerging across mood, sleep and cognition. Here's an honest summary of where the literature sits.

evidence-supported applications of infrared sauna

Skin health - multiple high-quality studies (Wunsch & Matuschka, 2014 and others) show measurable improvements inskin tone, elasticity, fine lines and collagen density.

Acne, eczema, rosacea and psoriasis - calming effect on inflammatory skin condtions documented in dermatological trials.

Muscle recovery & athletic performance - meta-analysis (Leal-Junior et al.) show reduced post-exercise muscle soreness, improved recovery and. modest performance gains when used befoe and after training.

Joint and tendon pain - emerging evidence for tendionpathies (Achilles, tennis elbow, plantar fascia) and osteoarthritis pain.

Wound healing - well-established use in clinical wound care for accelerateing tissue repair.

Hair follicle stimulation - controlled trials show modest re-growth in androgenetic alopecia (pattern hair loss).

Sleep - emerging research suggests evening red-wavelength exposure may support natural circadian rhythm.

Mood - early-stage research supports possible benefit for seasonal affective disored and low mood, though larger trials are needed.

What we will say honestly: the strongest evidence is in skin health, muscle recovery, joint and tendon pain, and wound healing. The newer applications (mood, sleep, cognition) are genuinely promising but the trials are smaller and more variable. As with our infrared sauna page, the more speculative claims circulating online (testosterone optimisation, mitochondrial 'reset', cure-all framing) we deliberately don't make. The evidence isn't there yet, and we'd rather under-promise.

WHAT PEOPLE USE RED LIGHT THERAPY FOR

Skin tone, elasticity and texture - visible change builds over a course of regular sessions
Calming acne, eczema, rosacea and other inflammatory skin conditions
Faster muscle recovery after training, sport or hard physical work
Joint and tendon pain - Achilles, tennis elbow, plantar fasciitis, OA support
Wound and scar healing - including surgical scar maturation
Hair follicle support for androgenetic hair thinning
Sleep and circadian-rhythm support, particularly with evening sessions
A few quiet minutes for yourself, with calming warm light

Layer it with infrared sauna for the full reset

Most regulars combine both. Our recommended sequence: 10–15 minutes of red light first (cells primed and inflammation calmed), then 25–30 minutes of infrared sauna (deeper sweat, deeper relaxation).

About 45 minutes Total

→ Learn about our Infrared Sauna

WHAT TO EXPECT

On arrival we'll settle you into the private Wellness Room. Eye-protective glasses are provided but not necessary we recommend just keeping eyes gently closed during the session for additional comfort. During the session you'll stand or sit a short distance from the red light panel. Your skin needs direct exposure for the light to do its work - most people wear underwear, and uncover the area they'd like treated. The room is fully private. Rotate slowly every few minutes if you want the panel to reach front and back. You may feel gentle warmth from the near-infrared wavelengths; otherwise the light feels gentle and slightly meditative.

AFTER THE RED LIGHT THERAPY

After the session there's no recovery time and no special aftercare. Drink water, moisturise if you like, and continue with your day. Effects are cumulative - most clients report visible skin or recovery changes after a 4 to 6-week course of regular sessions.

Red Light Therapy on the face for wrinkles

HOW OFTEN SHOULD I COME IN?

Most clinical trials use 3 to 5 sessions per week for the first 4 to 6 weeks, then maintenance at 1 to 2 sessions a week. Our session packs and studio membership make this affordable. Effects accumulate - single sessions feel pleasant, but the visible benefits (skin, recovery, joint pain) build with consistency.

Red light therapy for skin health Waitakere health hub

SAFETY AND PRECAUTIONS

Red light therapy is non-UV, non-burning and has an excellent safety profile. A few situations are worth flagging at booking: Pregnancy - generally considered safe at moderate doses but please check with your midwife or GP first Photosensitive medications (some antibiotics, retinoids, lithium, certain anti-inflammatories) - ask your prescriber Active skin cancer or suspicious lesions in the treatment area Recent surgical site - wait until your surgeon has cleared the area for treatment Severe migraines triggered by light Epilepsy with photosensitivity (rare) - discuss with your neurologist

Red Light Therapy for muscle recovery Auckland

PRICING AND HOW TO BOOK

Red light sessions are bookable individually, in 5- or 10-session packs (best value), 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 RED LIGHT THERAPY SESSION

Calmer skin. Easier recovery. A small, regular investment in cellular health. Open the Fit by Wix app and book your session today — or come in for the combo if you'd like to layer it with sauna.

Considering the combo? → See our Infrared sauna 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

RED LIGHT THERAPY IN HENDERSON – PHOTOBIOMODULATION FOR SKIN, RECOVERY & WELLNESS

SPECIFIC WAVELENGTHS OF RED AND NEAR-INFRARED LIGHT, DELIVERED IN A PRIVATE WELLNESS ROOM - SUPPORTING SKIN HEALTH, MUSCLE RECOVERY AND CELLULAR REPAIR

BOOK WELLNESS

WHAT IS RED LIGHT THERAPY - AND HOW DOES IT WORK?

WHAT THE RESEARCH SUGGESTS

Photobiomodulation is one of the better-evidenced 'newer' wellness therapies, with research strongest in skin, musculoskeletal pain and muscle recovery, and emerging across mood, sleep and cognition. Here's an honest summary of where the literature sits.

evidence-supported applications of infrared sauna

WHAT PEOPLE USE RED LIGHT THERAPY FOR

WHAT TO EXPECT

AFTER THE RED LIGHT THERAPY

HOW OFTEN SHOULD I COME IN?

SAFETY AND PRECAUTIONS

PRICING AND HOW TO BOOK

BOOK YOUR RED LIGHT THERAPY 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?

RED LIGHT THERAPY
IN HENDERSON – PHOTOBIOMODULATION FOR SKIN, RECOVERY & WELLNESS