Different Types of Sauna

Lets talk saunas! In this page we'll dive into the different types of Saunas along with their related health benefits and differences. Not all Saunas are created equal, so lets jump in and learn about what types of saunas there are and what makes them unique.

Infrared Sauna

Infrared saunas utilize infrared light to use electromagnetic radiation to warm up the body. The experience is similar to sunbathing, where the sun's infrared radiation warms and penetrates your skin. However, unlike sunbathing, infrared saunas don't expose you to the harmful ultraviolet (UV) rays from the sun.

Skin Health, Low Temp, Rays of Light

One of the key features of infrared saunas is the ability of the infrared waves to penetrate deeper into the body, potentially reaching muscle tissue and even joints. This is believed to allow for a more vigorous sweating at a lower temperature and might offer unique health benefits.

Infrared light is a spectrum of light that's beyond our ability to see with the naked eye. It's categorized into three main types based on wavelengths:

• Near-infrared (NIR): Shortest wavelength and will penetrate the skin's surface more effectively.

• Middle-infrared (MIR): Medium wavelength, penetrates deeper into the body's soft tissues.

• Far-infrared (FIR): Longest wavelength and is absorbed by the body, creating heat.

Infrared Sauna vs. Traditional Sauna

Unlike traditional saunas, which heat the air, and subsequently, the air heats your body, infrared saunas heat the body directly. The infrared lamps emit infrared radiation, which is directly absorbed by the skin, muscles, and tissues, raising the body's core temperature.

Infrared saunas often operate at a lower temperature than traditional dry saunas. While a conventional sauna typically operates between 180°F to 195°F (82°C to 90°C), an infrared sauna operates between 110°F to 140°F (43°C to 60°C). This lower temperature might be more tolerable for people who find the high heat of traditional saunas uncomfortable.

How they are similar: 

• Both can help relax muscles, reduce stress, and promote a sense of wellbeing.

• Both induce sweating which helps eliminate toxins from the body.

• Both can temporarily increase heart rate and cardiovascular conditioning.

How they are different:

• Infrared penetrates deeper into tissue, heating the body directly rather than just the air.

• Infrared may be effective for reducing inflammation and arthritis pain. The direct heat can soothe joints and muscles.

• Infrared is generally more tolerable for longer durations since it doesn't get as excessively hot as dry saunas.

Traditional vs Dry Sauna 

Traditional or Finnish saunas and dry saunas are often interchangeable. They are built the same and use the same wood and heating methods. However, the main difference is temperature and humidity. In a Finnish Saunas water is poured on to the hot rocks, creating steam which increases the humidity and temperature in the sauna. Typically a Dry Sauna will be around 10% - 20% humidity and 160-180°F. A Finnish Sauna will typically reach humidity levels of 40% - 60% humidity and temperatures between 180-212°F. 

To Steam or Not to Steam?

Both types of saunas offer similar health benefits, such as promoting relaxation, improving circulation, detoxification through sweating, and potentially providing relief for certain muscle and joint conditions.

The experience of using a Finnish sauna or dry sauna involves alternating between periods of sitting in the hot, dry environment and cooling off by taking cold showers, plunging into cold water, or resting in cooler areas. Although this can be done with either. 

Health Considerations: Dry Vs. Finnish Sauna

Respiratory Issues: Those with respiratory issues should consult a doctor before using any type of sauna. Some people find dry air easier to breathe, while others benefit from the temporary increase in humidity in a Finnish sauna.

Heart Conditions: Saunas can be strenuous on the cardiovascular system. Consult a healthcare provider if you have heart-related concerns.

Pregnancy and Other Medical Conditions: Consult a healthcare provider if you are pregnant or have any other health conditions that may be impacted by extreme heat.

Hydration: Regardless of the type of sauna, it's important to stay hydrated, as you'll be sweating significantly.

Our Conclusion: 

Dry Saunas may be a better fit for those new to Sauna use. The lower temperature and humidity tend to be more comfortable for newcomers. Finnish Saunas feel more intense than dry saunas due to the increased humidity and temperature but induce a more intense experience more quickly. Either way, the sauna experience is up to the participants in the sauna. 

Steam Room

A steam room is an enclosed space where high humidity and heat are generated using a steam generator. Most steam rooms include eucalyptus oil or eucalyptus leaves to aid in the respiratory benefits associated with steam rooms. Unlike dry saunas, which heat the air, steam rooms use moisture to create a warm environment, often with humidity levels close to 100%. The temperatures in steam rooms are typically lower than in saunas, ranging from 40°C to 50°C (104°F to 122°F).

Not a Sauna...

Steam rooms involve sitting in a hot, steamy space typically near 110-120°F with moisture levels approaching 100% to induce sweating. The heat and steam provide relaxation, improve circulation, clear nasal and airway congestion, and help flush toxins from the body through sweating. Regular brief steam room sessions can promote cardiovascular health, muscle pain relief, better breathing, and an overall rejuvenating experience. 

• Respiratory Health: The moist air can help to open airways, increase lung function, and facilitate breathing. It may benefit those with asthma, sinusitis, or bronchitis. [1]

• Skin Health: Steam opens up the pores and helps to cleanse the skin, potentially leading to a clearer and more even complexion. It may also benefit conditions like acne. [2] 

• Joint and Muscle Relief: The warmth can help to reduce joint pain and relieve muscle soreness. [3]

Eucalyptus oil, or a eucalyptus-infused steam, is commonly used in steam rooms for a variety of reasons: 

• Respiratory Relief: Eucalyptus oil is known for its ability to help clear the sinuses and open up the airways. It can act as an expectorant, helping to cleanse the body of toxins and harmful microorganisms. This makes breathing easier and can be particularly beneficial for people suffering from colds, flu, bronchitis, sinusitis, or other respiratory ailments.

• Antimicrobial Properties: Eucalyptus has natural antiseptic properties due to its main component, eucalyptol. In a steam room, eucalyptus can help reduce the growth of bacteria, making the environment more sanitary.

• Mental Clarity and Relaxation: The aroma of eucalyptus is known to promote mental clarity and to reduce stress. Its refreshing scent can revitalize and stimulate the mind while inducing a state of relaxation.

Difference between Steam Rooms and Saunas

Steam rooms and saunas both utilize heat for hydrotherapy, but create vastly different environments to promote relaxation and health benefits. Despite steam rooms operating at a cooler temperature compared to saunas (110-120°F with nearly 100% humidity from dense steam) the sensation can feel more intense, courtesy of the heightened humidity. 

Saunas reach higher temperatures, usually 160-200°F, but very low humidity. While the steam room heat may feel more stifling at first, the thick moisture also holds the warmth within the air instead of directly penetrating the body as in a dry sauna. With no escape for the heavy vapor, consequently, many enthusiasts find themselves basking in the steamy embrace of steam rooms for half the duration they would in saunas, although this varies based on the steam consistency.

Architecturally, saunas often boast wooden craftsmanship, commonly utilizing timbers like cedar, spruce, or hemlock. In contrast, steam rooms lean towards the practical and aesthetic appeal of tile, acrylic, or other moisture-resistant materials. This distinction not only ensures durability amidst the persistent moisture but also facilitates the steam room's ambient, dimly-lit atmosphere, curating a deeper sense of relaxation for its users.

Salt Sauna

Salt Saunas are similar to Traditional Saunas with the exception of himalayan salt panels on the wood walls of the Sauna. The heat from the sauna aerosols the salt from the panels thus creating warm, arid, salty air. Salt saunas, also referred to as salt therapy or halotherapy, have been touted for various health benefits. Some of these benefits are grounded in anecdotal evidence, while others have some scientific backing.

Himalayan Salt Saunas 

Salt saunas provide a unique therapeutic environment that may promote several wellness advantages. The heat, dry air, and mineral-rich salt help open airways, improve circulation, nourish skin, and relieve muscle soreness. The overall experience reduces stress, flushes toxins from the body through sweating, and boosts immunity according to some studies. While more research is still needed, the salt sauna shows promise in complementing traditional sauna benefits for conditions like respiratory issues, skin problems, joint pain, and fatigue. With its soothing warmth and cleansing saltiness, salt sauna therapy offers a refreshing way to relax, detoxify, and support overall wellbeing.

• Respiratory Benefits: Salt is known for its mucolytic effect, which helps in breaking down mucus. It can be beneficial for individuals with asthma, chronic bronchitis, and allergies. [1]

• Skin Health: Salt saunas can help with certain skin conditions like eczema and psoriasis by reducing inflammation and bacteria on the skin. [2] 

• Improved Immune Function: The negative ions in salt can improve health by strengthening the immune system. Many spas and wellness centers that offer salt therapy often highlight this benefit, although concrete scientific studies specifically linking salt saunas to immune function are lacking.

• Reduced Stress and Improved Mental Well-being: The calming environment of a salt sauna, combined with the potential benefits of negative ions, can reduce stress and improve mood. [3] 

• Improved Lung Function: Inhalation of salt aerosol may have a beneficial effect on the respiratory mucosa, leading to improved lung function. [4]

Differences between Salt and Traditional Saunas 

Salt Saunas and Dry Saunas both offer therapeutic experiences, but they differ in their design, operating principles, and purported health benefits. 

Typically Salt Saunas operate at lower temperatures than a Dry Sauna and incorporate salt (in the form of salt bricks, salt panels, or ground salt) in the room. Salt is heated or illuminated to release negative ions into the air. Some salt saunas also have a halo-generator that disperses micronized salt particles into the air which help the body absorb higher concentrations of ions.

The temperatures inside a dry sauna can range from 70°C to 100°C (158°F to 212°F), whereas salt saunas operate in a range from 20°C to 40°C (68°F to 104°F). Salt saunas can have slightly higher humidity than dry saunas, especially if salt is actively introduced into the air.

Dry Saunas provide a very warm and dry environment, with the scent of the wood prominent.

A Salt Sauna offers a more multi-sensory experience, with the visual appeal of glowing salt bricks, the subtle taste and feel of salt in the air, and sometimes even the calming sounds of Himalayan salt bricks warming and expanding.

Due to the high temperatures of a Dry Sauna, sessions usually last between 5 to 20 minutes. Because of the milder temperatures in a Salt Sauna, users might stay longer, ranging from 20 to 45 minutes.