Infrared Light Therapy Explained: Benefits, Safety, and Simple Ways to Use It for Holistic Wellness
Infrared Light, Gently Explained: What It Is and Why Wellness Folks Love It
If you’ve been hearing about “infrared” and feeling curious (or skeptical), you’re not alone. Infrared is one of those wellness buzzwords that can mean very different things depending on the context—everything from a heat-based sauna session to a light panel you stand in front of for a few minutes.
Here’s the empowering truth: infrared can be a supportive tool, but it works best when you understand which type you’re using, why you’re using it, and how to do it in a way that respects your nervous system, hydration, and overall health.
Let’s walk through it together—no hype, no pressure. Just practical guidance you can actually use.
The Two Main Types of “Infrared” You’ll See in Wellness
Most wellness products fall into one of these categories:
1) Infrared Saunas (heat-based, often “far-infrared”)
Infrared saunas warm your body primarily through infrared radiation (felt as heat). People often use them to support relaxation, circulation, and recovery. Research on sauna bathing more broadly (including traditional saunas) suggests potential cardiovascular benefits and blood pressure support, especially with consistent use over time. [1]
2) Red Light / Near-Infrared Light (PBM, light-based)
Red and near-infrared (NIR) light therapy is often called photobiomodulation (PBM). It’s not about heating you up—it’s about delivering specific wavelengths of light that may influence cellular processes. One widely discussed mechanism is how red/NIR light interacts with mitochondrial function, including cytochrome c oxidase, which plays a role in energy (ATP) production. [2][3]
Quick takeaway:
Sauna infrared = heat + sweating
Red/NIR PBM = light exposure + cellular signaling
Both can be supportive—just in different ways.
How Infrared May Support the Mind-Body Connection
Holistic wellness isn’t just “doing the thing.” It’s how your body experiences the thing.
Infrared practices—especially saunas—often create a powerful downshift: warmth, stillness, and quiet time can invite your nervous system to soften. That matters because when your body feels safe, it’s easier to recover, digest, sleep, and regulate stress.
Light-based PBM can also be used intentionally as a daily ritual: a few minutes of quiet breathing in front of a panel, paired with a simple grounding practice, can become a consistent “signal” to your body that you’re caring for it.
In other words: infrared can be both physiological and emotional support—when used with intention.
What the Research Suggests (and What to Keep Realistic)
Infrared is promising, but it’s not magic. Here’s what the evidence tends to support most consistently:
Cardiovascular and circulation support (sauna bathing): Reviews in clinical settings note potential improvements in cardiovascular function and blood pressure with regular sauna use. [1]
Muscle recovery and performance support (PBM): Research syntheses and controlled trials in exercise contexts suggest PBM may help with fatigue and recovery parameters in certain situations, depending on dosing and protocol. [4]
Mechanism and biological plausibility (PBM): Multiple peer-reviewed sources discuss mitochondrial targets (including cytochrome c oxidase) as part of PBM’s proposed mechanisms. [2][3]
What to keep realistic: outcomes vary based on consistency, overall lifestyle, device quality, dosing, and your unique health picture. Think of infrared as a supporting actor—not the whole show.
Practical, Actionable Ways to Use Infrared (Without Overdoing It)
Tip 1: Start with your “why” (and choose the right modality)
Ask yourself:
Do I want deep relaxation + a sweat? → Infrared sauna may fit.
Do I want targeted support for recovery/skin/ritual consistency? → Red/NIR PBM may fit.
You don’t need both. Start with one that feels doable.
Tip 2: Use the “low and slow” rule (especially at first)
For infrared sauna:
Start with 10–15 minutes at a comfortable setting.
Build gradually over 2–4 weeks.
Aim for 2–4 sessions/week if it feels supportive.
For red/NIR PBM:
Start with short sessions (often 5–10 minutes per area, depending on device guidance).
Consistency beats intensity.
Avoid the “more is better” mindset—PBM dosing can be very protocol-dependent. [5]
Tip 3: Make hydration and minerals non-negotiable (sauna especially)
If you’re sweating, you’re losing fluids and electrolytes. A simple rhythm:
Drink water before and after
Consider electrolytes (especially if you sauna regularly)
Eat a mineral-rich meal that day (leafy greens, citrus, beans, sea salt as appropriate)
Tip 4: Pair it with nervous system regulation
This is where holistic wellness shines. Try one of these during your session:
4-6 breathing: inhale 4, exhale 6 (5 rounds)
Body scan: soften jaw, shoulders, belly
Hand-on-heart cue: “I’m safe in my body in this moment.”
Your nervous system learns through repetition—tiny rituals matter.
Tip 5: Use a simple safety checklist
Infrared is generally well-tolerated by many people, but it’s not for everyone, and timing matters.
Consider extra caution and medical guidance if you:
Are pregnant
Have cardiovascular conditions or blood pressure concerns
Take medications that affect heat tolerance, hydration, or heart rate
Feel dizzy, faint, or “wired” after sessions
Many sauna providers emphasize discussing contraindications with a clinician when relevant. [6]
In-session red flags: nausea, pounding headache, faintness, chest discomfort, or unusual shortness of breath = stop and cool down.
Tip 6: Track how you feel (your body is the data)
Try journaling 30 seconds after sessions:
Energy (0–10)
Sleep quality that night
Mood/stress level
Any headaches, dizziness, or irritability
If you feel better: great—keep it gentle and consistent. If you feel worse: scale back, adjust timing, or pause.
A Simple “Infrared Routine” You Can Try This Week
Choose one option:
Option A: The Calm + Sleep Routine (Sauna)
10–15 minutes, 2x this week
Finish with a lukewarm rinse
5 slow breaths before bed
Option B: The Recovery + Ritual Routine (Red/NIR PBM)
5–10 minutes on one area (neck/shoulders OR legs), 3x this week
While the light is on: breathe out longer than you breathe in
Note how your body responds
Keep it simple. Let your body lead.
Conclusion: Let Infrared Support Your Life—Not Run It
Infrared can be a beautiful add-on to a holistic lifestyle: supportive, soothing, and (for many) deeply regulating. The key is to approach it like any wellness tool—with intention, consistency, and self-awareness. Start small, notice how you feel, and build from there.
Ready to learn more? Schedule your free discovery call here: Discovery Call
References
Laukkanen T, Kunutsor SK, Zaccardi F, Lee E, Willeit P, Khan H, Laukkanen JA. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. 2018.
Cassano P, et al. Transcranial photobiomodulation: an emerging therapeutic method (mechanisms include cytochrome c oxidase). Molecular Psychiatry (Nature). 2024.
Wong-Riley MTT, et al. Cytochrome c oxidase as a photoacceptor in near-infrared photobiomodulation (mechanistic discussion). Journal of Biological Chemistry. 2020.
Meta-analysis of randomized trials on near-infrared phototherapy and exercise fatigue outcomes. ScienceDirect (review/meta-analysis). 2024.
de Marchi T, et al. Influence of irradiance on photobiomodulation therapy for muscle (dose/protocol considerations). Lasers in Medical Science (Springer). 2025.
Sunlighten. Infrared Sauna Contraindications (safety/medical guidance considerations). Manufacturer safety guidance page.
Content Disclaimer
The information shared on this blog is for educational and informational purposes only and is not intended to diagnose, treat, or replace medical care. While I am a registered nurse, the content provided reflects a wellness and educational perspective. Always consult with your healthcare provider regarding personal medical concerns.
