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Infrared Sauna for Circulation

by Team House of Senti in Education Hub

Ever feel like your feet are frozen even in July? You’re not alone. The short answer: Infrared sauna boosts circulation by warming you from the inside out. Whether it’s a home sauna, garden sauna, or outdoor sauna, this cosy heat therapy gets your blood pumping—read on to find out how!

 

Woman relaxing at Infrared Sauna

Understanding Infrared Saunas and Circulation

What is an Infrared Sauna?

An infrared sauna uses infrared heaters to emit radiant heat that penetrates your body directly rather than heating the air around you. Unlike traditional saunas, which warm the room to high temperatures, infrared saunas provide a gentler, more comfortable experience.

How Infrared Saunas Differ from Traditional Saunas

Infrared saunas heat your body directly using light waves, while traditional saunas warm the air first. This means lower ambient temperatures with infrared, but deeper tissue penetration.

Types of Infrared (Near, Mid, Far, Full-Spectrum)

  • Near-Infrared (NIR): Penetrates the skin surface and supports wound healing.

  • Mid-Infrared (MIR): Goes deeper, aiding pain relief and improved circulation.

  • Far-Infrared (FIR): Deepest penetration, promotes detoxification and relaxation.

  • Full-Spectrum: Combines all wavelengths for a balanced experience.

The Science Behind Infrared Heat and Blood Flow

How Infrared Wavelengths Interact with the Body

Infrared heat gently raises core body temperature, mimicking moderate exercise. This increases heart rate and expands blood vessels.

Vasodilation and Increased Blood Circulation

As blood vessels widen (vasodilation), circulation improves. Your body pumps more oxygen-rich blood to muscles and tissues, aiding healing and reducing fatigue.

Impact on Heart Rate and Cardiovascular Function

Infrared sauna use can lead to a modest increase in heart rate, similar to light cardio. This passive cardiovascular workout may enhance heart efficiency over time.

Benefits of Infrared Saunas for Circulation and Beyond

Direct Circulatory Benefits

Improved Blood Pressure Regulation

Regular infrared sessions may help stabilise blood pressure by promoting vascular relaxation and improving vessel flexibility.

Enhanced Oxygen and Nutrient Delivery

With better blood flow, cells receive more oxygen and nutrients, supporting energy levels and overall vitality.

Support for Cardiovascular Health

Infrared sauna use has been linked with improved heart function and reduced risk markers for heart disease.

Reduced Arterial Stiffness and Inflammation

Studies suggest regular use may lower arterial stiffness and reduce chronic inflammation, contributing to better vascular health.

Broader Health Benefits Linked to Improved Circulation

Muscle Recovery and Pain Relief

Enhanced blood flow speeds up muscle recovery and alleviates pain. Athletes and those with chronic pain often report relief.

Detoxification through Sweating

Infrared saunas promote deeper sweating, which may assist in removing toxins through the skin.

Skin Health and Collagen Production

Increased circulation can lead to a healthier glow and stimulate collagen production, improving skin tone and elasticity.

Stress Reduction and Relaxation

The warmth of an infrared sauna calms the nervous system and encourages relaxation, reducing cortisol and stress levels.

Potential for Weight Management and Metabolism Support

Mild increases in core temperature and heart rate may support metabolic activity, aiding in weight maintenance.

Improved Sleep Quality

Users often report deeper, more restful sleep following regular infrared sauna use—thanks to relaxation and reduced stress.

Using an Infrared Sauna Safely and Effectively

Infrared Sauna Steamer

Recommended Session Frequency and Duration

Starting Guidelines for Beginners

Start with 10–15 minute sessions at 40–50°C, 2–3 times per week. Monitor how your body responds.

Gradual Increase in Temperature and Time

Gradually work up to 30–40 minutes at around 60°C. Always listen to your body and avoid overdoing it.

Preparation and Aftercare Tips

Importance of Hydration (Before, During, After)

Drink water before, sip throughout, and rehydrate afterwards to avoid dehydration.

What to Wear and What to Expect During a Session

Loose-fitting clothing or swimwear is fine. Expect a gradual heat build-up, deep sweating, and a soothing experience.

Cooling Down Post-Session

Cool down slowly with a lukewarm shower or air exposure. Rest and rehydrate to complete the session.

Who Should Consult a Doctor Before Use?

Pre-existing Medical Conditions (e.g., Heart Conditions, Low Blood Pressure, Diabetes, Kidney Disease)

Anyone with cardiovascular concerns or chronic health conditions should seek medical advice before beginning.

Pregnancy and Age Considerations

Pregnant women and older adults should be cautious. Always consult a healthcare provider.

Medications that Affect Thermoregulation

Some medications impair the body’s ability to regulate heat. If unsure, consult your GP.

Silicone Implants

While most implants tolerate sauna heat, it’s wise to check manufacturer guidelines and consult your doctor.

Potential Side Effects and Risks

Dehydration and Lightheadedness

Infrared heat causes significant sweating. Dehydration may lead to dizziness or headaches.

Heat Discomfort or Intolerance

Not everyone tolerates heat the same. If you feel nauseous or faint, exit the sauna and cool down.

Skin Irritation

Some people may experience temporary redness or itching from prolonged heat exposure.

EMF Radiation (mention as a concern for some, and how some saunas address it)

Some worry about EMF exposure. High-quality saunas now use low-EMF technology to minimise this.

Specific Risks with Near-Infrared (e.g., eye concerns, accelerated skin aging - if applicable and well-supported by reputable sources)

Near-infrared may pose eye strain risks. Protective eyewear can help. Claims around accelerated skin ageing are debated and not yet conclusive.

Takeaways:

  • Infrared saunas naturally boost circulation and support heart health.

  • Benefits extend to pain relief, detox, skin, metabolism, and relaxation.

  • Use safely with proper hydration and gradual acclimatisation.

  • Those with health conditions should consult a healthcare provider.

Better circulation starts with warmth. Why not let your next sweat session do more than just warm your toes?

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Stuart Goldfinch

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