The short answer: A traditional sauna heats the air around you, usually 150 to 195 degrees. An infrared sauna uses panels that warm your body directly, so the room air feels less intense while the warmth runs deep. Both produce a real sweat. Most people find infrared easier to settle into.
How each one warms you
A traditional Finnish-style sauna heats a room with a stove and hot rocks, and your body warms because the air is hot. Ladle water onto the rocks and you get a burst of steam. A steam room is different again: lower temperature, around 110 to 120 degrees, at nearly 100 percent humidity.
An infrared sauna works differently from both. Infrared panels warm your body directly instead of only heating the surrounding air. The sēk Infrared Sauna Cabin uses full-spectrum panels, near, mid, and far infrared, and both our cabin and our Solo Pods are Sunlighten equipment.
Temperature, and why it feels different
Traditional saunas typically run 150 to 195 degrees Fahrenheit. Infrared saunas typically run 120 to 150, and because the warmth comes from the panels rather than the air, the same reading feels gentler. Our cabin runs at 150 degrees, with warmth that builds through your 40-minute session. Our pod is adjustable: a sēk Specialist sets the starting temperature based on your comfort and can adjust it during your session. The pod can reach up to 150 degrees, though many guests prefer a lower start. In the pod your body is inside and your head stays out in the room air, which is why so many first-timers relax into it within a few minutes.
What the research says
The longest-running evidence comes from Finnish population studies of traditional sauna bathing, where frequent use over 20 years was associated with better long-term cardiovascular and overall health outcomes (Laukkanen et al., 2015). A 2018 systematic review of 40 clinical studies of regular dry sauna bathing, including infrared, found it was studied to support cardiovascular function, comfort, and reduced fatigue (Hussain and Cohen, 2018).
Both formats raise heart rate, promote circulation, and produce a deep sweat. The two overlap far more than marketing on either side suggests. Infrared sauna at sēk is studied to support relaxation, muscle recovery, circulation, and better sleep. We chose infrared because it delivers those responses at a temperature our clients can actually sit with, in a private room, session after session. Consistency is where results come from.
Which one is right for you
Choose traditional if you love intense heat and the ritual of steam over hot rocks. Choose infrared if you want the deep sweat and recovery benefits with less intensity in the air, or if you are newer to heat.
At sēk (pronounced "seek") you can try infrared two ways. The Infrared Sauna Pod is 30 minutes, lying down, head outside the pod, solo. The Infrared Sauna Cabin is 40 minutes, sitting upright, with room for up to three. Every session is in your own private room, cleaned and sanitized between every guest. A robe, full-size towel, wet cooling towel, and face wipes are provided, and every session includes chromotherapy: set the light to the color that fits today.
Frequently asked questions
Is an infrared sauna as effective as a traditional sauna? Both produce a deep sweat, raise heart rate, and are studied to support circulation. The strongest long-term studies were done on traditional saunas, while infrared research is newer and growing. For most wellness goals, the sauna you will use consistently is the effective one.
How hot is an infrared sauna? At sēk, the cabin runs at 150 degrees Fahrenheit. The pod is adjustable up to 150 degrees, and your sēk Specialist sets it to your comfort. Traditional saunas typically run 150 to 195.
How long is an infrared sauna session? An Infrared Sauna Pod session is 30 minutes. An Infrared Sauna Cabin session is 40 minutes.
What should I wear? The sauna is private, so most guests wear very little. Infrared warms your body directly, so bare skin lets the warmth reach you. A robe and towel are provided, and you are always welcome to wear whatever makes you comfortable.
How often can I use an infrared sauna? Up to once a day. Several sessions in your first week is a common way to find your rhythm. Stay hydrated, and speak with a healthcare professional if you have a health concern or are unsure whether repeated heat exposure is appropriate for you.
Can I do a cold plunge after an infrared sauna? Yes. At sēk, contrast therapy is an infrared sauna session followed by a cold plunge session, each in its own private room. sēk recommends heat first, then 2 to 6 minutes in 42 degree water. Book the two back to back, or text 615.614.3461 and we can help you arrange them.
Before you book
Infrared sauna may not be appropriate for everyone. Speak with a healthcare professional before use if you have a cardiovascular condition or heart-rhythm concern, use an implanted medical device, are recovering from surgery, have an open wound, or have another health condition that may be affected by heat exposure. Infrared sauna is not available during pregnancy. Stop the session and seek assistance if you feel dizzy, faint, unwell, or unable to tolerate the heat.
Ready to try it? Explore the Infrared Sauna Pod and the Infrared Sauna Cabin, or see pricing.
Sources:
- Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine. 2015;175(4):542-548.
- Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine. 2018;2018:1857413.
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