Choosing between an infrared and a traditional sauna can feel like a lot to sort through when you’re thinking about bringing heat therapy home. Both promise relaxation and recovery, but the way they deliver heat? Completely different, and that really shapes your whole experience.

Traditional saunas create that classic enveloping heat and steam when you splash water on hot rocks. Infrared saunas, on the other hand, use radiant heat that warms your body directly — no need to crank up the air temperature. Knowing how these two work can help you figure out which one actually fits your goals, your space, and your comfort zone.

At Mainely Tubs,  we’ve helped plenty of homeowners pick out both traditional and infrared sauna options to match their routines. Here’s a breakdown of what really sets these two apart in terms of how they feel, how they work, and what they do for your health, so you can make a call that feels right for your home.

Traditional vs. Infrared Saunas: Comparing the Experience

Traditional saunas give you that intense, steam-soaked heat that wraps around your whole body. Infrared saunas? They use light wavelengths to warm you up from the inside out, and the air around you stays a lot cooler. This changes everything — from how fast you start sweating to whether you want a solo escape or a group ritual.

How Traditional Saunas Work: The Classic Finnish Experience

Traditional saunas heat the air with a sauna heater — usually electric or wood-fired — that gets rocks up to 150°F to 190°F. Pour a ladle of water on those stones and you get löyly, that signature Finnish steam that fills the room.

This steam bumps up the humidity and makes the heat hit your skin harder. Your body has to work to cool itself, so you’ll start sweating fast. Finnish sauna culture has really dialed this in over centuries, with brands like Tylo Saunas making heaters and controls that keep things steady. The heater is the heart of it all, radiating heat that soaks into benches, walls, and the air itself.

You can tweak the intensity: more water on the stones, hotter up top, milder if you sit lower. There’s a bit of art to finding your sweet spot.

How Infrared Saunas Work: Radiant Heat and Modern Innovation

Infrared saunas use invisible light waves to warm your body directly, skipping the whole “heat the air” step. The room can heat up to 120°F — cooler than traditional saunas.

Infrared wavelengths warm your body directly, soaking into the skin to create a deep sense of warmth that reaches your muscles and joints more effectively than hot air alone. Some fancier models offer mixing near, mid, and far wavelengths (different types of light waves) for different effects.

Because the heat goes straight into your body, you’ll start sweating even though the air isn’t all that hot. It’s a different kind of warmth, less about hot air, more about direct absorption.

Setting up an infrared sauna at home is usually pretty straightforward — no need for special ventilation or heavy-duty wiring. A lot of them just plug into a regular outlet, so they fit easily into spare rooms or even big closets.

Sensory Differences: Steam, Heat, and Humidity

How each sauna feels? That’s a big one. The heat, the air, even the way you breathe — totally different.

Traditional Sauna Sensations:

• Hot, sometimes sharp air — definitely noticeable when you breathe in
• Waves of heat when you toss water on the rocks
• Humidity can swing from dry to super steamy
• Feels like the whole room wraps you up in warmth
• People often take breaks to cool off between rounds
• Can take 30 minutes to warm up

Infrared Sauna Sensations:

• Gentler air, much easier to breathe
• Warmth sneaks up on you — builds slowly from the inside
• Stays dry, barely any humidity
• The heat reminds some people of sunlight on their skin
• You can usually sit for longer without needing a break
• Usually ready for use in 10-15 minutes

Humidity is a big differentiator. Traditional saunas can go from bone-dry to seriously humid, depending on how much water you use. Infrared saunas? The air stays dry, which a lot of people find more comfortable for extended sessions.

Some folks love the all-encompassing, high-heat vibe of a traditional sauna. Others find it a bit much and prefer the gentler, more targeted warmth from infrared panels. It’s really down to your own heat tolerance and what you want out of the session.

Choosing Your Sauna Experience: Social, Ritualistic, or Individual Relaxation

Traditional saunas are built for groups and the social side of things. Big benches, room for friends or family, and the ritual of making steam together — it’s all part of the Finnish tradition.

Heating up, sweating, cooling off, then repeating is a whole ceremony for a lot of sauna fans. The process itself is half the magic.

Infrared saunas usually make more sense if you’re looking for a personal retreat or a quiet session for one or two. It’s a good spot for meditation, a book, or just zoning out with some music while the heat does its thing.

Space matters, too. Traditional saunas need a bigger dedicated room and proper installation for ventilation and drainage. Infrared units are more flexible — spare bedroom, home gym, even a larger walk-in closet can work.

If you’re after the full-on Finnish experience with control over steam and temperature swings, traditional is the way to go. Prefer a softer heat, easier breathing, and a solo vibe? Infrared’s probably a better fit for most modern homes.

Health Benefits, Safety, and Choosing the Best Sauna for Your Body

Both traditional and infrared saunas offer real health perks, but the way they heat you up changes the details. Each has its own strengths for circulation, recovery, and metabolism. It’s worth knowing what you’re getting into, including safety, so you can pick the right match for your wellness plans.

Heat Therapy and Circulation: Cardiovascular and Metabolic Effects

Using a sauna regularly can boost your cardiovascular health by bumping up your heart rate — kind of like moderate exercise. Traditional saunas, with their higher temps, tend to get your heart pumping a bit more. That’s good for your heart and lung health (cardiorespiratory fitness) if you stick with it.

Heat makes your blood vessels open up, so circulation improves and your muscles and organs get more oxygen. Blood pressure can drop over time with regular use.

Infrared saunas, even at lower air temps, get deep into your tissues, which some people find more comfortable for longer stretches. Both types activate heat shock proteins that help with cellular repair and metabolism.

Some studies link frequent sauna use (4-7 times a week) with fewer cardiovascular issues. And yes, you do burn some calories—roughly the same as a brisk walk—though it’s not a replacement for diet and exercise.

Detoxification, Recovery, and Pain Relief

While your liver and kidneys do the heavy lifting, a deep sauna sweat supports your skin’s natural role in the body by clearing out pores and flushing out salts and trace minerals. Traditional saunas, with their higher temps and humidity, really get you sweating — especially when you add water to the rocks.

Infrared heat can reach deeper into your muscles and joints, which is why a lot of athletes swear by it for recovery. That deep warmth can help with inflammation and soreness after a tough workout.

Recovery benefits include:

• Less muscle tension and stiffness
• Quicker healing from minor tweaks
• Better flexibility and mobility
• Improved sleep, especially after evening sessions

Traditional saunas also offer some relief for congestion, thanks to the steam. And if you’re into cold plunges, pairing them with sauna sessions can really ramp up recovery by reducing inflammation and speeding muscle repair.

Sauna Safety and Considerations for Home Use

Keep sessions to around 15-20 minutes and make sure you’re drinking water before, during, and after. Traditional saunas run hotter (150-195°F), so you’ll want to be extra careful. Our infrared units stay a bit cooler (up to 120°F), but you still need to listen to your body.

If you’ve got heart conditions, are pregnant, or take certain meds, talk to your doctor before making sauna time a habit. And skip the sauna if you’ve been drinking or taking sedatives — your body just can’t regulate heat as well.

Home sauna safety checklist:

• Use a timer so you don’t lose track of time
• Keep water handy
• Let your body cool down gradually afterward
• Wipe down benches regularly to keep things clean

Setting up a home sauna means checking your electrical setup and keeping it away from areas that don’t handle moisture well. If you already have a hot tub or swim spa, putting your sauna nearby can turn that spot into a full-on wellness zone — just make sure there’s enough space between everything.

Aligning Sauna Choice with Your Wellness Goals and Mainely Tubs Product Line

Whether you go traditional or infrared really depends on what you want. If the classic Finnish ritual and higher heat call to you, traditional saunas from top brands deliver that with all the steam and ceremony you could want.

Chronic pain or just want a gentler session? Infrared saunas work at lower temperatures but still give you those circulation and recovery perks. Plus, they use less power.

Think about how a sauna fits with what you already have. Got a Hot Spring Spa or Caldera Spa? Adding a sauna lets you play with hot/cold contrast. Endless Pools swim spas also pair well with a post-swim sauna for muscle recovery.

Budget and space are always part of the equation. While infrared is often more compact and traditional offers higher heat, hybrid saunas give you the best of both worlds by combining steam and radiant heat in one cabin. No matter which you choose, Mainely Tubs provides professional at-home installation for every model, ensuring your setup is done right.

Frequently Asked Questions

Both traditional and infrared saunas bring unique therapeutic perks, from the intense steam ritual of Finnish löyly to the deep, gentle warmth of infrared light. Knowing these real-world differences helps you pick the sauna that actually fits your goals and your home.

Related Sauna Articles

Did you know there are two main types of saunas? To best meet your preferences and desired sauna experience, there are traditional saunas and infrared saunas to choose from. There is no such thing as the “better” sauna, but instead, it’s all about finding the “best” sauna for you. After all, the sauna you will use the most is the best sauna. If you are eager to figure out what sauna type is right for your life, let’s get started!

Infrared Saunas vs Traditional Saunas

Due to the increasing popularity of infrared saunas, we’ve heard the question: Is an infrared sauna better than a traditional sauna? Again, nothing is better – just different! Here’s a quick overview of the sauna experience between the two types before we get into our side-by-side comparison table.

If you enjoy steam in the sauna, higher temperatures, and a more social environment, then a traditional sauna may be the best sauna for you.

These can be indoor or outdoor saunas.

• Its heat technology and sauna experience: Powered by an electric sauna heater filled with rocks, traditional saunas heat the air to heat the body. This is the classic version people think of for heat bathing – since its “enveloped heat” is very hot with lots of steam. The median temperature is between 185-190 degrees Fahrenheit and it’s very dry until water is sprinkled over hot rocks. Both the temperature and humidity are adjustable (by adding water to rocks); you can also incorporate essential oils into the water for aromatherapy. A well-constructed sauna will typically achieve a temperature of 150-160ºF at head level in about 30-40 minutes. For hotter temperatures, the room may need to heat for a longer period. Once the room achieves a set temperature, the heater will cycle on and off, typically operating about 50% of the time. The insulated walls and the heated rocks will keep the room hot and at stable temperatures.
• Notable and unique traditional sauna benefits: Bathers often enjoy the steam, especially as it can open up the nasal passages and relieve symptoms of sinus congestion from colds and allergies.

If you prefer lower temperatures but with body-penetrating heat, an infrared sauna may be your best sauna choice.

These saunas are designed for indoor use only.

• Infrared sauna experience: How does an infrared sauna work? An infrared sauna’s optimum temperature is between 125-130 degrees Fahrenheit. They’re relatively dry with average humidity (there is no humidity control or steam) and these saunas directly heat your body. The infrared energy penetrates the body and raises the core temperature – activating a more pronounced sweating. The EMR (electromagnetic radiation) and EF (electrical field) on some models that utilize certain types of technology are lower than the ambient in your home. The EMR and EF levels are far below even Sweden’s toughest radiation standards. The goal in an infrared sauna is not to achieve a high room temperature, but rather to produce the precise optimal wavelength of infrared heat energy that is most readily absorbed by the bather to stimulate profuse sweating.
• Notable and unique infrared sauna benefits: Because of the lower heat threshold and the fact that it uses light instead of heat, infrared saunas are better for treating types of chronic muscle or joint pain; your body absorbs more of it, so it gets deeper into your body. More specifically, regular saunas heat the skin superficially, causing an opening of the sweat glands and allowing excess water to escape. Far infrared saunas penetrate to a depth of 5-7 cm or 1.5 inches, stimulating fat cells to release toxins. Compared to other saunas which only heat 20% of the air, 93% of the heat energy emitted from a FIR sauna is absorbed by our tissues, explaining how the energy emitted by FIR matches our own bodies’ energy.

If you need an even clearer picture of how these sauna types are different, our chart here should help:

Category	Traditional Sauna	Infrared Sauna
Physical sauna product.	Enclosed in a heated, wood-lined room with different options for benches, seating, design, and available person capacity.	Enclosed in a heated, wood-lined room with different options for benches, seating, design, and available person capacity.
Overall experience	If you enjoy steam in the sauna, higher temperatures and a more social environment, then a traditional sauna may be the best sauna for you.	If you prefer lower temperatures but with body-penetrating heat, an infrared sauna may be your best sauna choice.
Social experience	Traditional saunas are typically large enough to allow multiple people to enjoy the sauna for social time.	While it is possible to converse in an infrared room, due to the smaller room sizes and room design, the typical experience of the infrared room is often more of a private escape but some models can accommodate more people.
Indoor vs. Outdoor use	Designed for both outdoor- and indoor-use	Designed for indoor-use only
Heat source	Electric sauna heater filled with rocks	Infrared technology; an emitter produces infrared waves to provide heat.
Temperature	Median temperature between 185-190 degrees Fahrenheit	Optimum temperature between 125-130 degrees Fahrenheit
Heat & Humidity	Very dry until water is sprinkled over hot rocks. Both temperature and humidity are adjustable (by adding water to rocks); you can also incorporate essential oils into the water for aromatherapy.	Relatively dry with average humidity   Temperature is controllable; humidity is not.
Pre-heating time required	30-40 minutes required to preheat rocks before use	No pre-heat time required
How it heats the body	Traditional saunas heat the air to heat the body	Infrared saunas directly heat your body. The infrared energy penetrates the body and raises the core temperature – causing a more pronounced sweating.
Typical sauna session length	10-15 minutes optimal time for use	10-15 minutes optimal time for use, but bathers often stay 25-30 minutes (due to lower temperatures)
Health benefits See our huge Top 10 Health Benefits Guide here!	Encourages detoxifying perspiration; Relieves aches and pains; Promotes relaxation; Relieves symptoms of sinus congestion from colds and allergies (steam)	Encourages detoxifying perspiration; Relieves aches and pains; Promotes relaxation. Because of the lower heat threshold and the fact that it uses light instead of heat, infrared saunas are better for treating types of chronic muscle or joint pain; your body absorbs more of it, so it gets deeper into your body.
Energy Use	Low energy use	Low energy use
Other notable mentions	Proper ventilation will be required	Since water isn’t used with an infrared sauna, there’s no concern about ventilation. It’s a completely dry heat that maxes out at 150 degrees. The EMR (electromagnetic radiation) and EF (electrical field) on some models that utilize certain types of technology are lower than the ambient in your home. The EMR and EF levels are far below even Sweden’s toughest radiation standards.
Options, sizing, and pricing	Please check out both our options/sizing guide and our pricing article here to get started and please reach out directly to your local sauna dealer to talk more specifics!	Please check out both our options/sizing guide and our pricing article here to get started and please reach out directly to your local sauna dealer to talk more specifics!
What is right for me?	Test it out!	Test it out!

Resources: Mainely Tubs: The Complete Guide to Buying Your First Sauna (PDF), Customer chat with Collin Drake at Mainely Tubs, Traditional vs. Infrared Sauna Whitepaper

The Many Benefits of ALL Saunas

Essentially, traditional sauna benefits and infrared sauna benefits are one in the same. While the heat delivery and experience are different (and infrared saunas are linked to deeper pain relief due to their unique technology), heated bathing can bring about benefits like:

If you’d like more details on these exciting benefits, check out these resources for some pretty amazing health benefit stats:

• 6 key benefits of having a home sauna
• 10 amazing health benefits of saunas

What About Indoor and Outdoor Saunas?

As we mentioned earlier, infrared saunas are designed for indoor use only. However, if you are looking for a traditional sauna that can be an outdoor sauna, you are in luck! There are several outdoor sauna options (from saunas that can also act as pool houses to outdoor sauna barrels).

What’s the Best Sauna for Entertaining?

While it’s totally possible to hang out in an infrared sauna, the smaller room sizes and design cater more toward a private escape for 1-2 people and most higher end infrared saunas have light therapy and sound systems. The size of most rooms allow for 2 people to comfortably use the room, while some designs may allow for a 3rd or 4th person, too. Custom infrared sauna rooms are also available but given the need to be in close proximity to the infrared emitters, the range of available sizes is not as great as traditional saunas. A traditional sauna is built for a social oasis, providing an enriching spot to connect with family and friends in a unique and relaxing way. You can find out more on our Home Sauna Sizes page.

Still Torn Between A Traditional Sauna and An Infrared Sauna? How Do You Decide?

This is such a great question, and Mainely Tubs wants you to feel totally confident in selecting what sauna type is exactly right for you! In deciding between the two types, we urge you to take a test sauna session in each one to see what you enjoy the most!

Give us a call, email us, or visit one of our showrooms in Scarborough, Maine or Rye, New Hampshire. We’re always happy to help you make the first steps to becoming a new sauna owner!

Related Sauna Articles

Craving a warm sanctuary for muscle relaxation, detoxification, and a touch of serenity? You’ll get that and more with an in-home sauna. But which type of sauna is right for you—traditional or infrared?

Choosing the right type of sauna depends on your unique needs and preferences. We’ll break down the key differences between traditional and infrared saunas and help you choose the one that will best elevate your wellness routine.

The Classic Choice: Traditional Saunas

A traditional sauna is a small room or enclosed space designed to provide dry heat sessions. It is typically made of wood and uses heated stones and water to create a hot, dry environment for relaxation and wellness.

How does it work?

A stove, either wood-burning or electric, heats a stack of sauna stones to high temperatures. Water is poured onto the hot stones, creating steam and increasing the humidity level slightly. Traditional saunas operate at high temperatures, ranging from 150°F to 195°F (65°C to 90°C).

What are the benefits of a traditional sauna?

Traditional saunas offer benefits such as:

• Muscle relaxation: The intense heat loosens tight muscles, offering relief from soreness and tension.
• Brain health: A 20-year study conducted with more than 2,300 participants at the University of Finland revealed regular sauna use (4 – 7 times per week) at 176 degrees F for 19 minutes lowered the risk for both Alzheimer’s & Dementia by upwards of 65%) Full article linked here.
• Improved circulation: Increased heart rate from the heat can boost blood flow, potentially aiding in cardiovascular health.
• Social experience: Traditional saunas often accommodate multiple people, fostering a communal atmosphere ideal for relaxation with friends or family.

What are some things to consider with traditional saunas?

If you’re thinking about a traditional sauna, be sure to consider:

• High heat: The intense temperature might be uncomfortable for beginners or those sensitive to heat.
• Longer wait time: Heating the entire room takes time, requiring patience before enjoying the full experience.
• Humidity levels: While typically dry, some traditional saunas offer added humidity for a different experience.

Modern Innovation: Infrared Saunas

These high-tech wonders utilize invisible infrared light waves to directly heat your body, bypassing the air altogether. Imagine basking in gentle, radiant warmth, typically set between 100°F and 120°F. Unlike traditional saunas, the air remains cooler, making them a potentially more comfortable option for those sensitive to intense heat.

What are the benefits of an infrared sauna?

Infrared saunas offer such benefits as:

• Lower temperatures: Enjoy the benefits of heat therapy without the discomfort of scorching air.
• Targeted penetration: Infrared waves penetrate deeper into the body, potentially promoting increased cellular activity and detoxification.
• Faster heating: Infrared saunas heat up quickly, allowing you to indulge in warmth almost instantly.
• Potential pain relief: Studies suggest infrared heat therapy might alleviate chronic pain conditions.

What are some things to consider with infrared saunas?

Before you purchase an infrared sauna, be sure to consider:

• Individual experience: The deeper heat penetration might not be everyone’s preference.
• Limited space: Infrared saunas often accommodate fewer people, making them less ideal for social gatherings.

Back to Back: Traditional Saunas vs Infrared Saunas

Both traditional and infrared saunas offer heat-induced relaxation, but several key differences set them apart. Here are those differences by type:

Category	Traditional Sauna	Infrared Sauna
Heating Method	Heats the air in the room using hot stones and water, resulting in dry heat with temperatures between 150°F – 195°F.	Uses invisible infrared light waves to directly heat your body, typically at lower temperatures (100°F – 120°F) with cooler surrounding air.
Heat Penetration	Heat reaches the skin primarily through convection (hot air) and some radiation from the stones. Penetration is shallower.	Infrared waves penetrate deeper into tissues, potentially reaching muscles and joints more effectively.
Comfort Level	The high temperature can be intense, especially for beginners or those sensitive to heat.	Lower air temperature might feel more comfortable, especially at first. However, the deeper heat penetration can feel intense for some.
Speed of Heating	Takes time to preheat the room and stones, requiring patience before use.	Heats up quickly, allowing you to enjoy warmth almost instantly.
Social Experience	Often larger and accommodate multiple people, ideal for shared relaxation.	Typically smaller and designed for individual or couple use.
Cost	Generally more expensive than infrared saunas	Often come with a lower price tag
Health Benefits Both offer potential benefits like muscle relaxation, improved circulation, stress reduction, and pain relief.	Used more as a preventative health measure.	Used more often as a remedy to helping manage an ongoing chronic condition.

Making Your Choice

Both traditional and infrared saunas offer unique pathways to relaxation and improved well-being. Choosing the right sauna ultimately depends on your individual needs and preferences, so before you choose, consider factors such as past sauna experience, heat tolerance and desired health needs.

At Mainely Tubs, we believe in guiding you towards the perfect fit. Visit us today at one of our New England stores including our Maine showroom and let our sauna experts help you unlock your personalized path to heat-inspired bliss!

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