Infrared Sauna Usage - A Brief History And How it Can Benefit Your Health And Wellbeing
Infrared Sauna Is a Low Effort, High Reward Activity You Can Do For Your Health:
People have been doing it for centuries, and research supports how beneficial it is for health and longevity.
Sunlighten mPulse Infrared Sauna (2 available at Uplift LMT Wellness)
Why Infrared Saunas Are Shaping the Future of Wellness
For thousands of years, humans have turned to heat for healing. From Indigenous sweat lodges to Finnish sauna culture to Mesoamerican Temazcals, intentional heat exposure has been used for purification, recovery, and spiritual grounding across civilizations . Today, infrared saunas offer a modern, scientifically supported evolution of these ancient traditions—delivering heat from the inside out using therapeutic wavelengths of near, mid, and far infrared light .
As research continues to grow, infrared saunas are being recognized not just for relaxation, but for their tangible, measurable impact on chronic pain, cardiovascular health, athletic recovery, detoxification, immunity, and mental well‑being.
This guide will walk you through the origins of sauna use, the science behind infrared technology, and why modern systems-especially the Sunlighten mPulse-are becoming cornerstones of proactive health and longevity.
A brief history of sauna usage
Sauna use dates back centuries, across various cultures and traditions:
Indigenous sweat lodges
Mexican and Guatemalan Temazcals
Finnish sauna culture
European steam baths
These early practices focused on heating the surrounding air. Infrared saunas, however, use light wavelengths that penetrate deeper into tissues, creating therapeutic effects at far more comfortable temperatures .
How Infrared Saunas Work
Unlike traditional saunas, which heat the air to 150-210°F, infrared saunas produce the same or greater physiological benefits at 110-160°F. This is because infrared wavelengths penetrate human tissue directly:
Near Infrared (NIR) supports cellular repair and skin health
Mid Infrared (MIR) helps with joint pain and inflammation
Far Infrared (FIR) boosts circulation, metabolic health, and detoxification
Infrared therapy gently raises core body temperature, improves circulation, and activates the body’s natural healing processes. If you’ve ever had a tough time using a dry sauna due to the extreme heat, this is a perfect way for you to get the benefits of sauna usage, without feeling like you’re being suffocated. And if you’re someone who likes dry saunas, we promise that you’ll get your fix of heat and sweat in our Infrared Saunas.
Research-Backed Benefits of Infrared Sauna Therapy
1. Chronic Pain Reduction
A systematic review found consistent reductions in chronic pain across conditions such as osteoarthritis, fibromyalgia, chronic low back pain, myofascial pain syndrome, and ankylosing spondylitis . Pain reductions ranged from 17% to 60% depending on the condition. Additional benefits include:
Improved nerve conduction
Reduced muscle spasms
Increased endorphins
Better joint mobility
Infrared therapy is a powerful adjunct for long‑term pain management. At Uplift, whenever someone works with us on a plan of care, we always include Sauna sessions in their plan (Assuming there are no contraindications). We know that we can get amazing results in the office using manual therapy techniques, as well as movement interventions to help people manage their chronic pain, but we also know that adding Sauna usage in conjunction with that can be extremely beneficial for a lot of people.
2. Muscle recovery and athletic performance
Athletes increasingly use infrared saunas for recovery due to:
Increased oxygen delivery to muscles
Reduced soreness and improved recovery quality
Enhanced performance and fatigue reduction
These improvements stem from infrared’s ability to boost circulation and promote tissue regeneration. More blood flow means more delivery of oxygen and nutrients to your muscles and joints. Not to mention that you heal and recover when you’re in a parasympathetic state, which Sauna usage can help you get to.
3. cardiovascular health
Infrared therapy mimics moderate cardiovascular exercise:
Lowers systolic and diastolic blood pressure
Increases circulation and blood vessel dilation
Improves heart rate variability
These changes make infrared an excellent option for heart health and longevity. This can be useful for individuals who are unable to train due to unique circumstances. You can get some healthy workload onto the heart without having to do the physical exercise. BUT the best outcomes come when you combine aerobic exercise AND Sauna usage. Nothing replaces exercise, but Sauna usage can be really helpful for those who are unable to for whatever reason.
4. immune system activation
Infrared raises core body temperature by up to 3°F, activating the immune system similarly to a natural fever response . Regular users often experience:
Enhanced immune readiness
Fewer colds
Faster recovery from illness
Anecdotally, I have seen a huge improvement in my ability to fight illness. I have been diagnosed with a WBC disorder called Cyclic Neutropenia for around 15 years now. When I get sick it can be tough for me to fight it off and I usually have symptoms for around 2-3 days longer than people with a normal Immune System. I am actually sick as I type this now and feel pretty great considering. My normal symptomatology didn’t happen this time around - typically I get a VERY bad sore throat for around 24-36 hours, followed by a lot of mucous and fatigue. This time I only had mild mucous production, minor sore throat after waking up, and some fatigue that is present, but less intense. The only change this year has been adding in Sauna usage 2-4x a week.
5. detoxification of heavy metals and toxins
Deep sweating is one of the body’s most effective detox pathways. Infrared increases the excretion of:
Heavy metals including cadmium, mercury, and lead
Hormone disruptors
Plastics and environmental chemicals
Mold-related toxins
Infrared’s deep penetration supports the lymphatic system and natural detox processes. We are constantly being inundated with heavy metals and microplastics through modern day life. Anything that can help removal of these things, AND that mobilizes the lymphatic system is a win. The importance of lymph functioning really can’t be overstated.
6. Brain health and alzheimer’s prevention
Infrared heat stimulates heat shock proteins, which help prevent misfolded proteins—a key factor in Alzheimer’s and dementia . It also enhances:
Cerebral blood flow
Mitochondrial function
Anti-inflammatory responses
While not a cure, infrared sauna use is considered neuroprotective. Some studies have shown up to a 67% risk reduction of forming alzheimer's (dose dependent - the more you use it, the higher risk reduction you have). Dementia is a horrible disease, so anything that you can do to reduce the risk of forming it or variations of it is incredibly important.
7. mental health and depression symptom relief
Infrared therapy activates the parasympathetic nervous system, reducing stress and improving:
Sleep quality
Mood and emotional balance
Symptoms of depression and anxiety
Infrared sessions offer a restorative “reset,” especially for those with chronic stress. There has been a study showing that 1 sauna session had lasting effects of up to 6 weeks in people with Major Depressive Disorder. They reported a significant mood improvement within days of treatment, and were able to sustain reductions for up to 6 weeks. Researchers concluded that sauna usage may be a good non-pharmaceutical option for adjunctive mental-health support.
Why infrared is more accessible than traditional saunas
Infrared saunas are:
More comfortable due to lower operating temperatures
More effective at producing deep sweat
Easier on the cardiovascular system
Better at penetrating tissues and joints
Backed by clinical infrared-specific research (especially the Sunlighten mPulse line)
They are safe for most people when used properly, with certain medical conditions requiring caution. Please consult your PCP before using if you have any concerns about contraindications for yourself.
At Uplift, We Have 2 Sunlighten mPulse Infrared Saunas - Because They’re The Best On The Market
Modern wellness enthusiasts and clinicians consistently rank the Sunlighten mPulse among the most effective—and safest—infrared sauna systems on the market. Here’s why:
Full-Spectrum Infrared: Near, Mid, and Far
The mPulse features patented 3-in-1 infrared technology, allowing precise customization of near, mid, and far infrared wavelengths for targeted benefits :
NIR: skin rejuvenation, collagen production, cellular repair
MIR: pain relief, soft tissue recovery
FIR: detoxification, metabolic activation, cardiovascular benefits
This technology is powered by data drawn from 37 clinical studies and 56 biometric data points .
Integrated Red Light Therapy (Photobiomodulation)
The mPulse includes medical-grade red light / near infrared LED panels, supporting:
Increased collagen and elastin production
Skin rejuvenation and reduced inflammation
Enhanced cellular repair
Faster wound and tissue healing
This provides users with both heat-based and light-based therapy simultaneously.
Clinically Proven Health Outcomes
Sunlighten’s mPulse saunas aren’t just well-designed—they’re clinically validated:
Raises core temperature by ~3°F for deep detoxification
Reduces blood pressure significantly with regular use
Increases flexibility up to 3x using MIR + FIR wavelengths
No other sauna brand has this level of infrared-specific clinical backing.
Superior Craftsmanship & Ultra-Low EMF Exposure
Sunlighten saunas are built with:
Non-toxic, sustainably sourced wood
Ultra-low EMF emissions (independently tested)
High-emissivity heaters delivering 95–99% pure infrared
These design choices make mPulse saunas safe even for chemically sensitive or chronically ill users.
Why the mPulse Belongs in Your Wellness Routine
The Sunlighten mPulse blends ancient healing traditions with cutting-edge light science to deliver benefits that support:
Chronic pain reduction
Faster muscle recovery
Better sleep and mental clarity
Stronger immunity
Skin rejuvenation
Detoxification of modern environmental toxins
Overall cardiovascular and metabolic health
Whether you're managing chronic pain, recovering from workouts, addressing inflammation, or seeking long-term health optimization, the mPulse offers a uniquely powerful, scientifically grounded tool for daily wellness.
If you would like to add Infrared Sauna usage into your health and wellness routine, we got you. You can book your sessions by clicking the link below. We have multiple options for you to take advantage of. If you would like to book one-off sessions, that is available to you. If you know that this is going to be a regular thing in your life, we have packages, as well as an Unlimited Session Membership for you to utilize too.
Whatever you choose, we’re confident that you’ll enjoy your experience and start to notice the benefits. If you have any questions, email us at sauna@upliftwellness.org. Enjoy your sessions!
Book a Sauna Session
About the Author
Mike is a Licensed Massage Therapist, movement specialist, and strength coach serving the Hudson Valley. He helps clients move beyond pain through personalized, root-cause-focused care combining manual therapy, NKT, and strength training.
Serving Kingston, Saugerties, Rhinebeck, Red Hook, Woodstock, Catskill & Poughkeepsie in the Hudson Valley.
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