Infrared heat is making waves as a popular heating method for saunas and exercise classes alike, promising benefits that range from easing chronic pain to reducing stress. Unlike traditional heating systems that warm the air, infrared technology uses electromagnetic waves to heat objects directly—such as your body and the floor—creating a more subtle, penetrating warmth.
Brooke Alexandra, a certified Pilates instructor and the owner of Reforming Foundations Pilates and Wellness in Michigan, first tried infrared heating when she began using an infrared sauna to help with her Lyme disease symptoms.
“I began doing gentle Pilates in the sauna and found it helped with my mobility and joints,” she says.
Inspired by these results, she incorporated infrared heating into her Pilates classes and says her students reported improved sleep, energy, mental clarity and focus, and reduced joint pain.
While some of these claims still need more research, several studies show that infrared light can offer real health benefits when used appropriately. Here’s what you need to know about infrared light therapy.
What is infrared heat?
Infrared light has three wavelengths: far, mid, and near. Some infrared heated saunas include all three wavelengths, but regardless of the type—infrared heaters emit electromagnetic waves that travel through the air and heat objects, including our bodies.
Near-infrared light is frequently utilized for medical purposes such as wound healing and skin treatment. Far infrared, on the other hand, is most commonly used in saunas and heated Pilates and yoga classes and can penetrate up to 1.5 inches into the skin, says Pavan Tankha, medical director of the Comprehensive Pain Recovery Program at the Cleveland Clinic. He adds that this deeper penetration suggests that far infrared light does more than heat the body; it may also affect immune cells and other deeper structures within the body.
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While more research needs to be done on the long-term impact of infrared light, the current science suggests that low-level infrared heat therapy—like the kind you’d find in a sauna or exercise class—does not have serious harmful effects.
How is it used in medicine and research?
Infrared light is more than just a wellness trend—it’s being used in various medical applications, with growing evidence supporting its health benefits.
David Ozog, chair of the department of dermatology at Henry Ford Health, says several randomized, controlled trials have shown red and near-infrared light can grow hair (an application with FDA approval), help wounds heal faster, and improve cold sores. Additionally, infrared heat has been linked to muscle relaxation and recovery, fibromyalgia relief, and even some cardiovascular benefits.
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The science behind this lies in how the body reacts to heat. When any part of our body is heated, blood flow increases, which delivers nutrients and oxygen, says Robert Griffin, a professor at the Rockefeller Cancer Institute at the University of Arkansas Medical School. What’s more, he adds, is that immune function goes up when you raise the body’s temperature.
“There’s a big area of research in thermal medicine showing that if you heat the whole body a degree or two, you can boost immunity, because it’s just like inducing a fever,” he says.
Targeted heat therapies, like radiofrequency waves and ultrasound, are already used to treat tumors, with multiple clinical studies showing that this heat can improve long-term survival rates by up to 20 percent, Griffin says.
Infrared heat is also showing promise in mental health treatment. A recent study found infrared sauna sessions, combined with cognitive behavioral therapy, led to a statistically significant reduction in depression symptoms. Depression is associated with a higher body temperature, and the infrared sauna induces sweating so the body can better cool down, says Ashley Mason, an associate professor of psychiatry at the University of California, San Francisco, and the study’s author.
Despite the positive anecdotal reports from patients that infrared heating sessions help with their chronic fatigue and pain, Tankha says it’s too early to make a definitive statement about the benefits of infrared heating when treating chronic pain.
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“The research and the treatment show promise, but it lacks really rigorous evidence,” he says.
One popular claim about infrared heat—that it helps ”detox” the body—doesn't hold under scrutiny. Experts agree that while some chemicals and heavy metals can be found in sweat, the amounts are too small to impact detoxification significantly.
Should you try infrared heating?
Infrared saunas and heat-based exercise classes are generally safe for most people. Still, it’s always best to consult with a doctor before starting any new treatment, especially if you’re pregnant or prone to dehydration. It’s important to remember that the results seen in scientific studies may not be the same in class, where factors like temperature and duration can vary.
“It’s not precise,” Griffin says, “so even if you go to an infrared heated sauna, you don’t know what degree of thermal dose you’re actually getting.”
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