Your Complete Guide to Saunas

When you enter, a feeling of calmness instantly surrounds you. Relax inside one for 30 or 40 minutes and when you’ll be left feeling healthy, rejuvenated and restored. Welcome to the magic of saunas.

In the following guide, we cover everything you need to know about saunas, including:

1. Why are infrared saunas so good for us?
2. What are different the kinds of saunas?
3. Types of infrared
4. Carbon heater or ceramic?
5. What’s all this I hear about EMF and VOC’s?
6. What to remember when buying a sauna
7. Good saunas versus inferior saunas
8. The best questions to ask
9. How to customize your sauna
10. Tips for using your sauna

Read on to learn more:

Why are saunas so good for us?

Saunas project something called Infrared Energy into your body. Infrared light is the invisible part of the sun’s spectrum with the ability to penetrate human tissue to produce a host of health benefits. Infrared lamps are capable of causing dramatic changes in body chemistry in some instances, helping restore balance in some people who suffer from chronic problems related to pains, inflammation, low energy, and poor circulation.

One of the biggest benefits of infrared saunas is that they’re comfortable and simple to use, even for people who struggle with pain or who have sensitive skin and stomachs when it comes to heat, all with no need for medications or doctor visits.

Here are some of the many health benefits that come from regular use of a sauna:

Detox

Far infrared light waves are in the same vibration (aka. micron) range as the human body, so the waves penetrate the body deeply (4-5cm deep). These vibrating light waves cause the water in your body to vibrate, breaking down water and fat molecules, which releases stored toxins; those toxins are then eliminated through sweating. Many toxins need to be excreted through sweat, for example:

• Arsenic, cadmium, lead, and mercury have been shown in studies to be excreted through the skin as well or better than they are excreted in urine.
• A Canadian study found that the concentration of phytates (chemicals in toys, fragrances, cosmetics, etc) was twice as high in sweat than in urine or blood.
• Another study found BPA in 80% of the subjects’ sweat, while finding no detectable levels in their blood or urine. This seems to point to sweat being the best method for excreting the toxin.

The congested fatty/water tissues, which store the majority of collected toxins, acids, pathogens and carcinogens in your body, are broken down into smaller particles by the vibrational effect of tuned infrared energy at the cellular level. These smaller particles of toxins, fats, PCB’s, and heavy metals are expelled through the pores of your skin by vigorous sweating, detoxifying your body and giving relief to your liver and kidneys.

Get in shape

As if that wasn’t amazing enough, there are two parts to infrared therapy. Infrared also stimulates and benefits your lymphatic, immune and cardiovascular systems. Some say that being in a sauna can get you in shape just as well as working out. Infrared sauna therapy has been used successfully to treat cardiovascular diseases and has been studied in many leading medical journals. Because the infrared makes your heart stronger and increases blood oxygen intake, after only four weeks of therapy you can expect to see reduced blood pressure and an increased exercise tolerance.

• Research performed by the University of Iowa studying the effects of heat stress on the body and the benefits which may arise from this stress showed that sauna use causes the body to have similar reactions as seen from exercise.

Avoid getting sick

Raising body temperature and creating an “artificial hyperthermia environment” that mimics a low-grade fever. When you have a fever, it is your body naturally raising the body temperature to help fight an infection. The temperature stimulates production of white blood cells—your body’s defence system—to fight harmful microbes (bacteria, viruses, fungi, yeasts, parasites and mold). Hyperthermia therapy also helps kill abnormal cells such as tumors as they have poor tolerance for heat. Raising body temperature disables or kills cells that have been mutated by radiation or damaged by toxins.

Infrared waves will also boost your immune system considerably, so it’s the perfect treatment if you’re sick, or worried about getting sick. Saunas increase circulation, improve the lymphatic system, and increase white blood cell counts, making you an all around germ fighting machine!

• Finnish and German studies show that saunas can reduce the incidence of cold and flu by about 30%. Take that, flu season!

Fight pain and fatigue

For many years, patients suffering from chronic pains have used thermal heating treatments to find relief. Studies have found that regular and repeated thermal therapies are promising methods for lowering chronic pain and fatigue that can interfere with quality of life without the need for medications.

Avoid Alzheimers

A new study out of Finland, where it’s not unusual for homes to have personal saunas, found that men who used their sauna 4-7 times a week for at least 15 minutes had a 66% reduction in dementia and a 65% reduction in Alzheimer’s disease when compared with those who only used their saunas once a week. WOAH! So if you want to stay mentally sharp, get into your sauna regularly!

Live longer

And finally, a landmark new study showed a significant decrease in mortality (which is to say, an increase in longevity) associated with regular sauna use. A significant decrease in cardiovascular disease and fatal heart attacks were among the many benefits observed. Regular sauna use FTW!

…and lots more benefits

Watch this video to learn more:

Not yet convinced? Here are a few more interesting benefits:

• NASA uses far infrared to assist in cardiac conditioning because a 30 minute far infrared sauna session can be as good to the cardiovascular system as a six mile run.
• The heat expands capillaries to improve circulation and metabolism, which helps activate enzyme production.
• Far infrared can help liquefy fat and speeds up its elimination.  For many, a 30 minute session can burn 300 calories.
• Far infrared stimulates our hypothalamus, the part of our body that controls neurochemicals.  This can mean better sleep, pain relief, lower body acidity and improved moods with less stress.

What are different the kinds of saunas?

Most of us are only familiar with the traditional saunas, the ones that use burning wood to heat the sauna rocks. This is how it raises air temperature to get you sweating. Steam and hot rock sauna temperatures often exceed 160 degrees fahrenheit. This high air temperature can be harmful to the viscous membrane tissue of your eyes and other sensitive body areas, not to mention a suffocatingly hot and unpleasant experience.

Infrared saunas have replaced traditional saunas (steam saunas and hot rock) as the sauna of choice for Americans for several important reasons. Safety, efficiency, comfort, durability, economy of use, and ease of maintenance are all important improvements that have propelled  Infrared saunas to the top of the home sauna market. Plus, most of them (if they’re 15amp) can be plugged into a regular electrical outlet (so they are easy to set up in any residential room) and use about as much electricity as a hairdryer.

There are two kinds of infrared saunas: far-light emitting infrared (also known as far infrared, or FIR) and near-light emitting infrared. FIR saunas are made of wood and have black panels inside them. FIR saunas generally cost between $2,000 and $8,000. NIR saunas are much more economical and can be home-made for as low as $100. NIR saunas use incandescent reddish “heat lamps” for heating, which are inexpensive and can be found on Amazon or at most hardware stores. Hand-held or portable NIR devices are perfect for targeting localized physical injuries.

Types of Infrared

Light therapy is not a new age fad, it’s been around for thousands of years for treating skin disease, depression, and other ailments. As you might be aware, hospitals use NIR heating lamps to warm newborn babies. Infrared light is unlike exposing yourself to harmful UV rays from the sun or a tanning bed. With both NIR and FIR, there is a soothing feeling, you cannot burn yourself, nor are there any known dangers in using infrared heat in your sauna. This infrared light is also considered “gentle radiant heat,” so although it can penetrate up to 1.5 inches (almost four centimeters) beneath the skin, it isn’t painful and doesn’t cause a burning effect.

Near Infrared

Near infrared (NIR) is the shortest infrared wavelength (also known as near infrared, or NIR) that carries 10 times the energy of far infrared. It is also closer to the visible spectrum. Near infrared light therapy is also known by many other terms such as photobiomodulation (PBM), low-level (laser) light therapy (LLLT), red light therapy, photobiology, and mitochondrial stimulation.

Our sun emits 37% of its total energy in the near infrared range. By contrast, on 3% is in the far infrared range. Much like sunlight is needed to produce vitamin D, we are equally biologically hardwired to use near infrared. In fact, it is now understood that the human body is partially photosynthetic. In other words, we need sun light and near infrared for optimal health.

Research by NASA has demonstrated that near infrared LEDs in the 630 to 880 nm range promote cell growth and thus stimulate faster healing for burns, fractures, radiation tissue damage and skin grafts, as well as for treating muscle and bone atrophy, a condition prevalent in astronauts on long space missions. The depth of tissue penetration by infrared radiation depends on its wavelengths and can reach a few centimeters with near infrared having the deepest penetration of any form of infrared, according to studies cited by the NIH.

NIR light therapy uses infrared wavelengths to penetrates through the skin and deliver energy into cells, stimulating healing and relieving inflammation. It penetrates deeper below the skin into tissues to not only relieve pain, but when used therapeutically, in many cases NIR is able to even completely heal the source of the pain. Scientific research shows that when delivered at the vital wavelength of 880 nm, without extreme heat or light, NIR promotes skin renewal, cell health, wound healing, and tissue growth. LEDs are effective because they can trigger a natural photo-biochemical reaction, similar to how plants use chlorophyll to convert sunlight into plant tissue, and when the wave is pulsed, it can travel deeper into tissues.

According to the NIH: “It has been known for almost 50 years that low energy exposure to visible and NIR wavelengths is beneficial to humans via the promotion of healing processes. This low level light therapy (so called LLLT or PBM) has been reported in thousands of peer reviewed articles since 1968 28, 29]. [NIR is] an alternative therapy for patients needing faster healing of wounds and/or for anti-inflammatory purposes … Several in vitro studies have shown that … NIR could protect against upcoming UVB damage … a SPF-15-like sun protection factor effect and a reduction in post-inflammatory hyperpigmentation were observed.”

NIR light therapy produces energy that and are absorbed by photoreceptors in each of our cells into the mitochondria to power up production of more ATP (adenosine triphosphate), a compound that provides the cell’s energy. When ATP production increases, your energy level increases. It is like your body cells are turbocharged to speed up healing of tissues. Stimulating the cell mitochondria with this infrared wavelength induces cell regeneration, improved metabolism, collagen synthesis, human growth hormone, neuron repair, wound healing, inflammation reduction and many more benefits.

Finally, what is exciting with the usage of NIR therapy, is its assistance in the natural production of collagen and elastin that prevents wrinkles. It also stabilizes and regulates surface skin pH levels and retains natural moisture to keep skin supple, soft and wrinkle-free.

Keep in mind that the reddish NIR “heat lamp” is tuned to produce a lot of infrared with a special filament design. In contrast, a red light bulb is just an incandescent lamp with a red filter. They are quite opposite in their effects. Red light bulbs do not emit much energy in the infrared range. They mainly emit light in the red range of frequencies. Red (non-infrared) light, in fact, can be irritating and stimulating to the body, but not infrared.

Mid Infrared

Mid infrared (MIR) is a longer wavelength that can penetrate deeper into the body’s soft tissue where inflammation occurs and speeds up the healing process. To produce MIR, sauna heaters must be able to maintain a surface temperature of 210⁰C. Though many sauna companies claim to provide full spectrum, the material used in their heaters actually melts at the high temperature required for MIR.

Far Infrared

The wavelength of far infrared light is much longer than that of the near infrared light. As a result, the energy provided by far infrared light is about 10 times lower, as compared to energy of near infrared light. In case of this sauna unit, metal or ceramic heating elements are used for emitting far infrared energy.

Far Infrared Saunas: Carbon or Ceramic Heaters?

Ceramic heaters have a shorter wavelength of far infrared energy, which reduces the depth of penetration into the body, a key element in the therapeutic value of infrared saunas. Additionally, ceramic heaters are hotter, can be fragile, and the ceramic material is prone to cracking or shattering during transport or crumbling away over time due to repeated heating and cooling.

In their book Beyond Antibiotics, Drs. Michael A. Schmidt et al. state the following: “Saunas are being used by some doctors to stimulate the release of toxins from the bodies of their patients. They have found that a lower temperature (105-125 F) sauna taken for a longer duration is most beneficial. These low temperatures stimulate a fat sweat, which eliminates toxins stored in fat, as opposed to the high temperature sauna, which encourages a water sweat.”

Carbon far infrared heating elements are a newer technology than ceramic ones. Among their advantages are a much larger surface area than ceramic heaters, which offers a more even heat distribution, eliminating hot or cold spots that can be an issue with smaller ceramic elements. Since the surface is large, the temperature can be lower while having the same energy output, so they are able to operate at lower temperatures than ceramic, which can offer a more comfortable and easily tolerated sauna experience.

Carbon elements also emit longer wavelength infrared rays for more efficient and therapeutic deep tissue penetration. Additionally, carbon heaters are more energy-efficient than ceramic, costing less to run, and are more durable.

Another high-tech option is organic nano-carbon heater panels. These are large, flexible, 100% organic nano-carbon panels which are 95 – 98% efficient to produce the bandwidth of 8 – 12 microns in the far infrared scale. This wave frequency best matches the maximum absorption level of the human body (which is 9.4 microns).

Total far infrared output from a heater depends on how much of the heater is made from far infrared heat emission material. If it is 100% carbon or 100% ceramic, you end up with 95-98% far infrared emission. If the wattage is low enough so the surface temperature of the heater is around 300 degrees or lower, then you have the other factor that makes a far infrared heater effective. These two factors will give you your percentage of far infrared emission and wavelength.

Beware of fiberglass panels with carbon fiber sprayed on. These are thin, cheap imitations, often covered with a felt cloth. They have weak signal strength and poor durability. They lack proper thermostat safety sensors. The panels are generally too small to provide good infrared coverage, and there are not enough panels in the sauna to heat the body efficiently.

Most far infrared saunas sold in the USA are Chinese and the vast majority use carbon panel heaters that are made of a plastic sheet with a paint-thin coating of carbon. Yes, plastic; typically PET or Polyethylene terephthalate. Plastic acts as a reflector and disperses the heat. It is the plastic that is initially heated, eventually heating the carbon material. These are not low VOC, as they disperse toxic particles into the air. Make sure the one you buy isn’t like this.

Take Note: The heaters used in the saunas that are being called Carbon Wave 360 are standard carbon heaters. They are taking a standard average quality carbon infrared heater and putting a name on for marketing reason. They are the same heaters used in almost all far infrared saunas.

Other things to remember when buying a far infrared sauna

The Micron Range

Your body absorbs infrared optimally at about 9.4 microns. This stimulates your lymphatic, immune and cardiovascular systems. 9.4 is also the frequency at which a water molecule resonates or vibrates. This vibration of the water in our cells causes a release of cellular toxins such as mercury, aluminum, cholesterol and other toxic gases such as sulfur and formaldehyde. This optimal micron output also allows for deeper penetration of far infrared heat, which improves pain relief, detoxification, circulation, and increased peripheral blood flow.

Is it plug-and-play?

If you’re in the USA, look for saunas that are 110 or 120 volts / 15 amps or less (they’ll plug into any outlet, just like any appliance would) to avoid a potentially costly wall-socket upgrade to 220V / 20 amps. (Some saunas are 220V which means they’ll only plug into the 220V socket you have in your kitchen, otherwise you’ll need an electrician to specially wire an outlet for it.)

Is glue or chemicals used?

There is no safe/non-toxic glue. Look for a sauna that has untreated wood on the inside, and does not use any glue.

Chromotherapy Lights 

This is an alternative healing method using colored LED lights which impact specific organs, body systems & Chi energy centers. Chromotherapy, benefits are well documented and include enhanced relaxation, energy balance, improved healing and emotional well being. It is a centuries-old concept used successfully over the years to cure various diseases. Read more about Chromotherapy here.

AVOID: Oxygen Ionizers

These come with some saunas, but should be avoided, as all ionizers can create ozone (some emit more than others). Some people mistake ozone’s sweet smell for a sign of cleaner air, but it is actually super toxic and kills your cells and lung tissue. More about this technology.

AVOID:  Magnetic Therapy

Magnetic field therapy research is a controversial arena of study because many experts are at odds over what is considered to be safe. Studies on how well magnetic therapy works have been mixed, and the safety of this therapy has not been proven.

Inferior saunas

Low quality far infrared saunas will have:

1. High EMF ratings with unsafe limits (anything over 5mg)
2. Micron ratings that span above 11 or 12
3. 80-90% emissivity rating
4. Ceramic heaters, weak or mixed-material carbon heaters, fiberglass panels with carbon fiber sprayed on, or ‘carbon panel heaters’ that are made of a plastic sheet with a paint-thin coating of carbon
5. Wood treated with chemicals, or glued together (which creates toxic VOC’s in the air when heated using infrared)

The cheapest saunas are often made with inferior wood which may warp over time, may contain glue (which is toxic and, for obvious reasons, is not the best thing to inhale if you’re aiming to detox), may not have a safe electrical system, etc.

Good saunas

High quality far infrared saunas will have:

1. Zero/very low EMF ratings
2. A high percentage of microns at 9.4
3. 97-99% emissivity rating
4. Front carbon heaters as well as, back, sides, feet and calves (front of the bench)
5. 100% organic nano-carbon heaters (that are 0% plastic or metal)
6. Thick wood that has not been treated, and is not glued together

Bottom line: Make sure the company stands by their product, preferably with a lifetime warranty and nationally recognized safety certification.

What’s all this I hear about EMF and VOC’s?

EMF (electromagnetic radiation)

In past few years there has been a growing public concern that long term exposure to high and low-level of EMF’s / electromagnetic radiation (i.e. cell phones, computer monitor screens, WiFi signals, household appliances, electrical power lines), can be directly linked to a variety of cancers, heart disease and other health ailments. Because of all the wiring in far infrared saunas, they can have particularly high EMF if they’re not properly shielded. Several of the better quality sauna brand names offer low EMF carbon panel heat emitters or ‘Zero Rated EMF’ ratings for their carbon panel infrared emitters.

Having low or zero rated EMF heating / infrared panels is not adequate to guarantee your total safety and protection while you are enjoying your sauna sessions. Infrared saunas have a substantial amount of wiring throughout the wall panels and the roof cap of their saunas. Many of the sauna manufacturers that offer low or zero EMF panels have neglected to properly shield all the wiring in their saunas. Look for a manufacturer who provides proper EMF shielded wiring throughout the sauna, not just in the panels.

According to Dr. Joseph Mercola, “many experts and public officials, as well as the few governments that have made an effort to offer public protection, have adopted the 3 mG (milli-Gauss) cutoff point. The EPA has proposed a safety standard of 1 mG. Sweden has set a maximum safety limit of 1 mG.”

VOC’s (toxins in the air)

Unfortunately, the majority of home saunas sold in the USA are either made or assembled in China with toxic glue, and have wood that off-gases. So even if detoxing in a sauna via sweat, one may actually be re-toxifying by breathing in and absorbing different chemicals and toxins.

These saunas are made using thin panels of wood glued together, to save on cost. Don’t be fooled: there is no “non-toxic” or safe glue. It simply doesn’t exist. All glues (even “water-based”) produce carcinogenic and otherwise highly toxic particles into the air, especially when heated. Look for a sauna that does not have any glue used in the wood or its construction.

Very cheap Chinese saunas sometimes try to scam consumers by using plastic covered in a thin spray-on carbon, instead of real carbon heaters. The plastic produces particles that are highly toxic when inhaled. Make sure your sauna isn’t like this.

Questions to Ask When Buying a Sauna

Here are some important questions to ask to help you select the best sauna:

What is the total square inches of the actual carbon heaters?

Keep in mind that most companies use very tall carbon heaters so there is a large area of heater in the sauna, but the infrared heat is wasted, as half of the heaters are above your head. Unless you’re only measuring from the neck down, that number is really not representative of the effectiveness of an infrared sauna. The idea with infrared therapy is to heat your body directly. The heat up over your head is wasted infrared heat.

What are the heaters made of? What percentage of the panels is actual carbon?

Cheaper manufacturers will use ceramic heaters, weak or mixed-material carbon heaters, fiberglass panels with carbon fiber sprayed on, or ‘carbon panel heaters’ that are made of a plastic sheet with a paint-thin coating of carbon.

What is the % effective output / emissivity rating for the heating panels in this sauna? In other words, what is the percentage of far infrared heat waves the heater emits?

The infrared output of 100% carbon heaters is about 97%.

What percentage of the waves produced by your heaters is at 9.4 microns?

The highest percentage at 9.4 microns, the better.

Are they 100% organic nano-carbon heater panels?

The answer you’re looking for here is yes.

Is there any plastic in the heaters or sauna?

The answer should be no, and all components should ideally be ROHS certified.

What is the EMF rating? Is the wiring EMF shielded?

Ideally, the level, when measured directly on the heater, is below 1mg. The wiring that runs in the wall should be EMF shielded.

Tips for Using Your Sauna

We customized our sauna by adding a couple of shelves, a magazine rack, and a little wood basket with soft organic cotton hand towels in it to wipe our sweat off with. Here are the products we chose:

1. Wood shelves: These are easy to install, just make sure to measure carefully and get your own screws (the ones that come with it are too long and might go through to the outside of the sauna). Also, make sure to add one screw from the top of the shelf into the bottom support, to prevent the top of the shelf from falling off when you put a glass on it.
2. Custom Cushions: Get them made in any fabric you like, and sized exactly to match your sauna.
3. Facecloths: These are super soft and absorbent, and made from organic bamboo.
4. Magazine holder: This one also has a place under the magazines to hang your facecloth.

Treatment times vary but usually last for 15–30 minutes (although some experts recommend no more than 20). Also like a tanning bed, patients might be told to gradually turn up the heat a notch every few minutes to reach the highest amount.

• Hydration & Diet: As with any detox program, it is very important to stay hydrated. There will be a lot of perspiration, so you want to hydrate sufficiently. Drink 1-2 glasses of spring or filtered water before and after sauna therapy. (Note: Even if you initially don’t sweat, it doesn’t mean that the light isn’t working. It may take a few sessions before your pores are unclogged, and then you will start to perspire.) Try to sauna on an empty stomach, so that your body has a chance to focus on healing and detoxing, rather than digesting. Avoid meals high in sodium the day before or of, to avoid the body retaining water, and working against the sweat process.
• Electrolytes & Minerals:  Make sure you are eating healthy when using the sauna. To replace minerals lost in sweating, be sure to supplement with kelp. Kelp is rich in minerals, protein, the whole range of vitamins, folate, phytonutrients, small amounts of omega-3 fatty acids, and rich in iodine. Most importantly, it helps bind with toxic heavy metals to be expelled through perspiration. The kelp must be Nature’s Way brand, or Frontier Herbs granules or powder because some kelp is toxic. Take up to 4000 mg daily.

Pets should not be allowed into the sauna as they may not perspire as easily as humans, and may overheat in the sauna. To treat pets, use a single infrared heat lamp and make sure your pet can move away if he/she gets too hot.

Readers: Have any questions about saunas?
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Comment below!