With both traditional Finnish saunas and infrared cabins now accessible in spas and gyms, how do you know which type is right for you?
For centuries, cultures around the world have turned to heat as a tool for healing, recovery and connection. Today, saunas have re-emerged as one of the most researched and widely recommended wellbeing practices.
The growth has been particularly notable in the UK: the number of Finnish-style public saunas doubled between early 2023 and 2024, rising from 45 to 90, and is expected to exceed 200 by the end of this year, according to the British Sauna Society. This surge reflects a wider cultural shift toward longevity, stress management and affordable, low-tech wellness tools.
Whether you’re seeking better sleep, improved circulation, stress relief or support with exercise recovery, regular sauna use can play a meaningful role in long-term health. But not all heat therapy works the same way; traditional steam saunas and infrared saunas differ significantly in temperature, humidity, heating mechanism and the physiological responses they generate.
So, which one should you opt for? Here, Living360 speaks to health experts to discover whether steam or infrared saunas are best for your wellbeing goals.
Read more: These are the best affordable saunas in London
What are the benefits of traditional steam saunas?
Traditional saunas, often called Finnish saunas, represent the classic model many people associate with the word ‘sauna’: a wood-lined room heated to around 80-90C, using dry heat to warm the body externally.
According to Michal Cohen-Sagi, founder of wellness centre Vidavii, the traditional Finnish sauna remains one of the most effective overall wellbeing practices we have. “The benefits are profound,” she says. “It’s one of the simplest and most powerful longevity practices — deeply rooted in ancient traditions and now strongly supported by modern science.”
Traditional saunas raise the body’s core temperature through ambient heat. As the temperature climbs, heart rate increases, blood vessels dilate and sweating begins. Michal notes that this cascade may support detoxification, circulation, cardiovascular function and nervous-system regulation. Research has also suggested associations between frequent sauna use and reduced risk of high blood pressure, inflammation and cognitive decline.
The benefits are also psychological. Lorela Movileanu, spa manager at Armathwaite Hall Hotel & Spa, says guests often report a deep sense of calm after a session. “Our cedar sauna operates at around 90 degrees with 20% humidity. This dry heat is known to support cardiovascular health, boost immunity and promote deep relaxation.”
Lorela also emphasises the power of contrast. Moving from intense heat to cold exposure — whether that’s outdoor air, an ice fountain or a cold shower — can stimulate circulation, invigorate the senses and leave the body feeling refreshed and reset.
Read more: Move over, saunas — this surprising heat therapy boasts better health benefits
What are the benefits of infrared saunas?
Infrared saunas take a different approach by using light waves to heat the body directly rather than heating the surrounding air. With temperatures usually between 38-60C, they create a gentler, more accessible environment.
“With a traditional steam sauna, heat and humidity are continuously added,” explains Candice Van Eeden, holistic nutrition coach at Kuon Healthcare. “Infrared saunas use panels that heat the body directly at a lower temperature, which some people find more comfortable.”
Because the heat penetrates the tissues before triggering sweat, users often stay inside for 30 to 45 minutes. This slower, more gradual rise in core temperature is frequently described as calming, meditative and less overwhelming than the rapid intensity of a Finnish sauna.
Infrared heat supports many of the same wellbeing goals as traditional saunas but through a different mechanism. It’s often chosen for its potential benefits in muscle recovery, chronic tension, low-intensity detoxification, stress reduction and sleep support. The dry, mild environment also makes infrared saunas appealing for people who find high heat uncomfortable or who prefer longer, restorative sessions.
Read more: ‘I braved a cold sauna and couldn’t believe the benefits’
Traditional vs infrared: the physiological differences
While both sauna types raise core temperature and support sweating, they differ in how they stimulate the body.
Traditional steam or dry saunas heat the air, creating an intense external environment that provokes a cardiovascular response similar to moderate exercise. The quick onset of sweating can help stimulate detox pathways and may support respiratory health.
Infrared saunas heat the body directly, creating a deeper yet milder heat that raises core temperature without overwhelming the environment. This can allow for longer sessions and may be particularly supportive for muscular relaxation and gentle recovery.
Read more: ‘I swapped the pub for a cold plunge on a Saturday night — and I’d do it again’
Which sauna is best for me?
Both sauna types offer meaningful health benefits, but the ideal choice depends on what you want from the experience.
Traditional saunas suit those who enjoy high heat, intense sweating and the ritual of short bursts of heat followed by cooling. They offer a fast, powerful physiological response.
Infrared saunas appeal to those who prefer a slower, more sustained type of heat that feels restorative and soothing. They’re often more accessible for beginners and those sensitive to high temperatures.
Heat therapy, in all its forms, can be a powerful addition to a wellbeing routine. Whether you gravitate toward the classic intensity of a Finnish sauna or the gentle warmth of infrared light, regular practice is what delivers long-term benefits.
Choose the sauna experience that feels enjoyable, manageable and aligned with your lifestyle — and use it consistently.
Feature image: Canva
