Infrared Sauna Guide: Benefits, How It Works and Breathing Techniques for Every Session
Deep heat. Total reset. Two phrases that capture what a well-used infrared sauna session delivers but only if you understand what’s actually happening and how to get the most from your time in the heat. This guide covers the technology, the evidence, what to expect and the breathing techniques that turn a good sauna visit into a genuinely transformative one.
How an Infrared Sauna Works
Our traditional sauna heats the air around you to high temperatures typically 88-100°C. Your body responds to this hot ambient air by sweating to cool itself down.
An infrared sauna works entirely differently. Instead of heating the surrounding air, it uses light wavelengths in the infrared spectrum to generate heat directly within your body’s tissues. Far-infrared wavelengths penetrate 4-5 centimetres below the skin surface warming muscle tissue, fascia and internal structures from within. The temperatures of our infrared saunas is typically 60-75°C significantly more comfortable to breathe in while the internal physiological response is at least as pronounced and in some respects more therapeutically beneficial.
The Benefits of Infrared Sauna
- Improved circulation and cardiovascular health regular use associated with reduced cardiovascular risk
- Deep detox through sustained sweating infrared sweat contains higher concentrations of toxins than exercise sweat
- Muscle recovery far-infrared wavelengths penetrate muscle tissue directly
- Skin health stimulates collagen production and clears pores deeply
- Better sleep post-sauna temperature drop promotes melatonin production
- Stress and anxiety reduction activates the parasympathetic nervous system
- Immune system support heat shock protein activation strengthens immune response
What to Expect in a Session
Sessions at Relax Recover are available in 60, 90 and 120 minutes. Our infrared saunas operates between 55–75°C. The sweating response typically develops 10–15 minutes into the session as the body’s core temperature rises later than in a traditional sauna, but more sustained once it begins.
Hydrate before your session at least 500ml in the hour before, while we do provide water within our communal area and within each private suite in 1L bottles, you can lose up to 700ml of water during a 60 minute session.
Your suite is fully private the sauna and cold plunge are exclusively yours for the full session.
Breathing Techniques for the Infrared Sauna
Box breathing 4-4-4-4
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat continuously. This is the ideal sauna breathing technique it creates a balanced, steady rhythm that deepens relaxation without the risk of hyperventilation. Excellent throughout the session.
4-7-8 breathing
Inhale for 4 seconds, hold for 7, exhale for 8. Repeat 4 times. The extended exhale activates the parasympathetic nervous system deeply. Use in the second half of your session when you’re fully warm and want to deepen the relaxation response.
Diaphragmatic breathing
Breathe into your belly rather than your chest. Your abdomen expands on the inhale, falls on the exhale. This grounding breath lowers stress, improves oxygen flow and encourages the deep physical relaxation that makes the post-sauna state so distinctive.
Consistency is key. Two to three sessions per week over four to eight weeks produces measurably different outcomes than occasional visits. Our monthly membership is designed for exactly this kind of regular practice.
