Uncover your personal health goals so that you know what type of sauna will best serve your needs, and how to use your sauna. Every individual is different, and at different stages in life a variation of sauna protocols will be more or less helpful. This guide will help you to uncover and understand what type of sauna (Traditional or Infrared) you need for your personal needs and how to create a program that will honor your unique life situation. 

Much confusion and debate about how to sauna can be put to rest when an individual’s needs are brought to the forefront. Not all individuals should use the same style of sauna, the same frequency, temperature, or duration. In fact, depending on your reason for ‘why’ you sauna then how you choose to sauna will become evident. So, before listening or reading about different ‘expert’ opinions, figure out first for yourself why you are choosing to sauna. This may change for individuals throughout their lifetime as circumstances evolve. 

Individual health goals will vary significantly from one individual to another, also depending on what stage of life someone might be in and what their current fitness goals are, or if they have recently become aware of an illness or injury they must manage. 

Becoming aware that your sauna needs will change over the course of a lifetime will help to prepare you for how you will need to sauna. Sometimes the high priority will be engaging the body with high heat in order to elicit specific bio-chemical responses.  other times you may focus more on exposure to specific frequencies of light as seen in a full spectrum infrared sauna. Still others, will require the timing of the sauna to be very specific to reach fitness or sleep goals. 

Starting out on your sauna journey or switching it up at a pivotal moment in your life begins with you. Take some time to evaluate your primary goals or needs for using a sauna, and then create a plan to have those needs and goals met with your sauna program. 

While each individual is unique, there are six basic sauna programs that can be divided into type of sauna, temperature, duration, and time of day. Identifying which category you fall under at specific stages of your life will help you to curate the ideal sauna protocol for you, as well as choose the best style of sauna for your needs. 

Table of Content

Part 1

• Reduce-All-Cause-Mortality> High heat to elicit the necessary thermoregulatory changes involved with the body’s hormetic reaction to dose appropriate increases in temperature. This can be accomplished with either a traditional Finnish sauna, Far Infrared sauna, sweat lodge, or steam room: Cardiovascular Engagement- Aerobic Exercise-Inflammation- Reduction of Oxidative Stress-Immunity-Improved Heat Shock Protein Production, Dementia Prevention, and Longevity

Part 2

• Detoxification > Frequent and timely use of an infrared sauna with the specific purpose of removing harmful toxins from the body via passive perspiration: Firefighters, Military Personnel, Police Officers, Farmers or those Exposed to Pesticides, Parkinson’s Diseases, Drug and Alcohol Abuse Recovery, Everyday Exposure to Pollution and Nanoplastics, Hubbard Method

Part 3

• Central Nervous System Regulation> Waon Method using an infrared sauna at a lower temperature followed by states of rest, and back into sauna for a relaxed body and mind: Sleep, and Creativity Totonu, Open Lower Brain Wave States to Ease Mental Clarity, Draw the Body into States of Parasympathetic Dominance

Part 4

• High Performance Athletes> Muscle Recovery, short bursts directly after work out of high heat infrared sauna full spectrum, absolutely no Traditional Saunas!

Part 5

• Human Growth Hormone> Traditional sauna or an infrared sauna at a very high temperature. At least 4 sessions of sauna in a single day followed by cold exposure. This should only be done seasonally and is not recommended on a regular basis. Upleveling available human growth hormone with the use of interval high intensity and high heat sauna. 

Part 6

• Heat Sensitivity> Not all humans are able to engage in high heat saunas, but this does not mean that they need to miss out on the benefits of sauna. These individuals will use low temperature full spectrum infrared saunas: Psoriasis, MS, Pregnancy, Young Children
• Mitochondrial Health >Exposure to full spectrum infrared light frequency in combination with red light therapy to elicit positive changes to mitochondrial metabolism and mitochondrial biogenesis: Autoimmune Diseases- Longevity and Healthspan-Improve Blood Quality, High Performance Athletes – Augment Cellular Health-Vision-Brain Health

Part 1

High Heat Based Sauna For Positive Biochemical Changes – Traditional Finnish Sauna, Infrared Sauna, Sweat Lodge, Steam Room, Hot Tub

Sauna Goals:

• Increased Heart and Cardiovascular Health- Reduce All-cause Mortality
• Aerobic Exercise
• Improved Heat Shock Protein Production > Reduction in Oxidative Stress > Enhanced Immunity
• Release of Full Body and Brain Inflammation
• Improve Brain Health> Risk reduction for Dementia and Alzheimer’s Diseases
• Ameliorated Insulin Sensitivity for Type II diabetes
• Longevity

Key Take Away: High Heat Saunas 4-7 times per week create lasting health benefits for the heart, immunity, intracellular environment, inflammation, and brain health as well as improved insulin sensitivity. Individuals must dedicate themselves to a lifestyle change that involves using a sauna at a high heat for 20 minutes most days of the week for the health benefits to be experienced. This research is based on long-term, cohort studies of a large group of human subjects. 

Cardiovascular Health: Reduce All-Cause Mortality

Reduce all-cause mortality are words that have been echoed throughout countless conversations about saunas, on debate platforms, interwoven into health and wellness podcasts, repeated endlessly on social media; but what does it really mean? 

The claim that saunas reduce all-cause mortality stems from a longitudinal study out of Finland titled ‘Association between sauna bathing and fatal cardiovascular and all-cause mortality events’ (1), which is the most cited global sauna related study. This research followed roughly 2000 Finnish men over the course of decades with ongoing follow-up appraisal of health. 

Studies that can expand over time with a large body of real human subjects uphold significantly more validity than those that focus on animal subjects, or small groups of individuals over a short period of time. 

This research found that the cardiovascular benefits derived from long-term sauna use were so significant that it reduced death from cardiovascular disease at a clinically significant level. The leading cause of death in most countries is cardiac failure related, and an activity that diminishes this cause of death ultimately reduces all-cause mortality. The authors write this about the positive effects of using a sauna 4-7 times per week.

“Increased frequency of sauna bathing is associated with a reduced risk of SCD, CHD, CVD, and all-cause mortality.” (1)

In truth, saunas cannot diminish all causes for mortality. There are acts of God, other genetic illnesses, and so much more, but regular prolonged use of sauna does in fact reduce death from cardiovascular complications according to this longitudinal study. The reason why saunas reduce all-cause-mortality is because when they are used 4-7 times per week over the course of years there are so many benefits to the cardiovascular system that it reduces the risk of dying from some form of cardiac related malfunction. Since cardiovascular related death is the leading cause of death when this factor is diminished it is labeled: ‘Reduction of all-cause mortality’. Therefore saunas when used correctly under the right circumstances do in fact reduce all-cause mortality.

This review that examined sauna related studies involving upwards of a total of 4000 human subjects entitled ‘Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review’ (2) found that beyond benefits to the cardiovascular system that many other aspects of health were positively affected as well.

“On a cellular level, acute whole-body thermotherapy (both wet and dry forms) induces discrete metabolic changes that include production of heat shock proteins, reduction of reactive oxygenated species, reduced oxidative stress and inflammation pathway activities, increased NO (nitric oxide) bioavailability, increased insulin sensitivity, and alterations in various endothelial-dependent vasodilatation metabolic pathways” (2)

Increase Heat Shock Protein Production

Short bouts of high intensive heat as found in either a traditional sauna or an infrared sauna elicits a positive hormetic response known as heat stress. Placing the body under high heat for a relatively and very controlled period of time stimulates the thermoregulatory system. This in turn signals a variety of biological responses as the body seeks to cool itself off. Included in this response is the upregulation of heat shock proteins (HSPs). The production of HSPs is important because their healthy population ensures that many systems in the body are operating at maximum capacity. 

HSPs are colloquially known as protein chaperones. There are over one thousand different variations of HSPs. One of their many roles is to ensure that proteins are folded and kept safe during intracellular transport. This means that the integrity of the essential building blocks of the physical body are dependent upon the presence of HSPs. 

Reduce Oxidative Stress

Additionally, HSPs help to ensure that the intracellular spaces are clean and clear of free radicals causing oxidative stress. The reduction of oxidative stress can largely be attributed to an increased presence of HSPs monitoring and chaperoning proteins in the intracellular space. 

Improve Immunity

Furthermore, HSPs help to ensure safe transportation of T-cells from the bone marrow to the rest of the body as needed by the immune system. HSPs play an integral part of both the adaptive and innate immune systems.

Increase Insulin Sensitivity- Type 2 Diabetes

Insulin sensitivity is improved with regular exposure to the heat of a sauna and the authors of this peer reviewed journal published by the National Library of Medicine ‘Regular thermal therapy may promote insulin sensitivity while boosting expression of endothelial nitric oxide synthase–effects comparable to those of exercise training’ (3) express this reality when they write:

“Regular thermal therapy, using saunas or hot baths, has the potential to improve impaired insulin sensitivity and boost endothelial expression of the “constitutive” isoform of nitric oxide synthase–effects, analogous to those of aerobic training that should promote vascular health.” (3)

Type II diabetes is a global health threat, and is currently on the rise. Exposure to regular sauna sessions may help to increase insulin sensitivity and therefore reduce risk of developing Type II diabetes, or help manage it once a diagnosis has been made.

Whether you are looking to avoid developing Type II diabetes, or simply to improve insulin sensitivity once it has already developed, then consider the proper use of a high heat sauna regularly (at least 4-7 times a week) to benefit from this regimen.

Reduce Chronic and Whole Body Inflammation

The heat from a sauna induces anti-inflammatory cytokines in addition to improved circulation. At the root of many illnesses, pain, and discomfort is a highly inflamed body. Regular sauna use will elicit anti-inflammatory pathways to reduce chronic inflammation of both the body and brain. 

According to a publication from the reputable journal Science Direct titled ‘Impact of Finnish sauna bathing on circulating markers of inflammation in healthy middle-aged and older adults: A crossover study’ (4) the authors describe the anti-inflammatory mechanism that takes place in a sauna when they write this.

“Sauna use increases anti-inflammatory cytokines like IL-6 and IL-1RA, as well as TGF-β1 and IL-10, which help reduce inflammation in the body.” (4)

When taking a sauna it is not only that circulation improves to elicit a decrease in inflammation, but also that specific anti-inflammatory cytokines are released in response to the heat. Many medical professionals believe that chronic inflammation is at the core of many maladaptations of the physical body. Reducing inflammation via a sauna could have far reaching effects. 

Decrease Risk of Dementia

Dementia remains a serious problem among the elderly population.  For much of history it was believed to be impossible to avoid for some individuals. As it turns out, regular sauna use can help to mitigate the effects of dementia, and potentially avoid it altogether. 

Derived from data uncovered while examining the same group of Finnish men over two decades found that rates of dementia were much lower among those who saunaed 4-7 times per week. Here is what the authors of this article ‘Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men’ (5) write.

“In this male population, moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer’s disease.” (5)

The possibility that an activity as soothing and enjoyable as a sauna could reduce the risk of developing dementia is groundbreaking. It is important to note that in order to receive these benefits there does need to be consistent use of a sauna over a long period of time in one’s life. 

Mimic Aerobic Exercise With Regular Sauna Use

If for some reason you are unable to exercise due to injury or long term incapacitation you can use a sauna as a mimic for aerobic exercise. When the body engages the cardiovascular system to cool itself down in a sauna a similar aerobic workout occurs for the cardiovascular system that is comparable to moderate exercise. Saunas are not a replacement for weight bearing exercise, but can be used to simulate moderate aerobic workouts for those who are unable to exercise for physically restrictive reasons such as lack of mobility due to an injury, long term conditions, or for those who are just beginning their exercise journey.

Understand Your ‘Why’ Before You Figure Out Your How to Sauna

If you know the ‘why’ for your reason to sauna it will help you determine what type of sauna to use, what temperature to set, how long to sauna, and how frequently. If your goal is longevity, heart health, reduced risk of Type II diabetes, aerobic exercise, improved brain function, decreased inflammation, improved immunity and heat shock protein production you will want to sauna frequently (almost every day) at a relatively high heat (170-190 Fahrenheit in a traditional sauna) or (140-50 degrees in an infrared sauna) for at least 20 minutes. 

The frequency of sauna use needed to accomplish this tall bill of health goals means that it is probably best to have a sauna in your home or office, or at least in a location that is easily accessible. 

This is not the only prescription for sauna use. For example, some illnesses will not respond well to the high heat, nor will this recipe increase human growth hormones, increase mitochondrial biogenesis (necessarily), nor is this prescription the right one for high performance athletes. Finally, if you are working in a job that exposes you to high rates of toxicity such as firefighting, or industrial level farming, your main goal will likely be detoxification.  For this you will certainly want the type of heat that outperforms all other heat, a far infrared sauna.

So, please determine the ‘why’ for your sauna use at different stages in your life. 

Part 2

Detoxification Protocol-Far Infrared Saunas Outperform Other Heat Therapies

• Firefighters
• Police 
• Military
• Agricultural Workers
• Pesticides & Parkinson’s Disease
• Recovering Alcohol and Drug Users
• Nanoplastics, Mold Toxicity, and Pollution

Firefighters, police officers handling illicit drugs, military personnel in the weapons department, and farmers exposed to high levels of pesticides are all individuals who need to take their detoxification protocol very seriously. Municipalities across the nation are starting to take notice of the research that unequivocally demonstrates the importance of a far infrared sauna post fire call, or the desperate need for law enforcement officers handling narcotics to release these toxins in a far infrared sauna. Also military leaders ensure  their special forces unit that handles weapons is provided with a far infrared sauna for detoxification.

Firefighters: Far Infrared Saunas as a Portion of the Post Fire call Wash Down

In the municipality of Minneapolis nearly every firehall is provided with a far infrared sauna as a portion of the mandatory post fire call wash down. Why? Simply because the well researched data demonstrates that firefighters are at higher risk for accumulating carcinogenic toxins that can shorten lifespan.  If this is interceded with a far infrared sauna after the fire call that it can improve the overall health of the firefighter. 

A paper published by the National Library of Medicine entitled ‘Evaluation of Interventions to Reduce Firefighter Exposures’ (7) directly examines the levels of toxins in the urine of firefighters before and after infrared sauna use and found that in fact the PAH-OHS levels were reduced.

“The selected fireground interventions reduced urinary PAH-OHs in engineers and firefighters.” (7)

The biomarker of PAH-OHs is used to measure specific toxins in the urine, for example this biomarker can indicate if someone is a smoker or not, therefore making it an important biomarker to check for in firefighters. (8) 

The results of these studies are further expanded upon in the article ‘Evaluation of Interventions to Reduce Firefighter Exposures’ (9) the evaluation of an infrared sauna being used immediately after a fire callare astoundingly positive.

“Firefighters are at higher risk for multiple cancers than the general population, with cancer incidence and mortality increasing with time spent at the fire scene and number of fire runs for lung cancer and leukemia, respectively. Exposure to multiple known and suspected human carcinogens, including some polycyclic aromatic hydrocarbons(PAHs), benzene, and formaldehyde, have been documented in products of combustion at the fire-ground.The measurement of hydroxylated metabolites of PAHs in urine (PAH-OHs) has been used extensively as a biomarker of firefighter exposure and reflects exposure from inhalation, skin exposure, and ingestion. Many urinary PAH-OHs have biological half-lives of the order of several hours or less and generally serve as a marker of short-term exposures.” (9)

The firefighters who took a far infrared sauna after a fire call experienced a 40% reduction in PAHS-OHs compared to those who did not take a far infrared sauna. 

Furthermore, specific groups of firefighters who survived the World Trade Tragedy engaged in a far infrared sauna for several hours a day with intermittent breaks while undergoing the Hubbard method. These experiences demonstrated positive results as well. (9)

If you work in a field such as firefighting it is highly advisable to engage in far infrared sauna use to detoxify as soon after exposure as possible. 

Far infrared saunas should be taken as soon after exposure as possible. Individuals should remain in the sauna for a minimum of 20 minutes with the temperature set to at least 120 degrees Fahrenheit. Individuals may consider cooling down with a cold shower, rehydrating, and going in for a second round, or perhaps even a third round.

Police in Utah Handling Methamphetamine Detoxify with Infrared Sauna

Another example of when to use an infrared sauna instead of a traditional sauna is for the detoxification from illicit substances while working as a police officer. Research into a group of police officers in Utah who were forced to handle high amounts of Methamphetamine during special operations found that the use of far infrared saunas effectively removed much of the toxicity from their system. 

The paper titled ‘Methamphetamine exposure and chronic illness in police officers: significant improvement with sauna-based detoxification therapy’ (10) demonstrated that when far infrared saunas were used by special operations police officers, they were able to reduce the toxic load from exposure to illicit drugs. The authors of the study write this in conclusion.

“This investigation strongly suggests that utilizing sauna and nutritional therapy may alleviate chronic symptoms appearing after chemical exposures associated with methamphetamine related law enforcement activities.” (10)

In addition to exposure to methamphetamine, police officers would also benefit from sauna use for the purposes of soothing the autonomic nervous system, which will be elaborated upon later in this article. 

Military Personal Handling Weapons Use Far Infrared Sauna For Detoxification

Military personnel exposed to weapons and warfare are certainly a demographic that would do well to prioritize detoxification with a far infrared sauna. When looking at individuals who had suffered from Gulf War illnesses, it was found that the use of a far infrared sauna using the Hubbard Method was deeply valuable to their recovery. 

A paper entitled ‘A Detoxification Intervention for Gulf War Illness: A Pilot Randomized Controlled Trial’ (11) published in the National Library of Medicine outlines the importance of using a far infrared sauna for individuals with Gulf War illness, but also for anyone returning home from war.

“The Hubbard method has been investigated in several studies since the 1980s and has shown promise in reducing body burdens and/or improving symptoms in other exposed populations.” (11)

A far infrared sauna is ideal if the goal is detoxification, however it should also be considered for cases of PTSD as well which will be discussed further in this article. 

Pesticides & Parkinson’s Disease

Sadly, evidence is emerging that demonstrates a strong correlation between pesticide exposure and the onset of Parkinson’s disease. To be clear, pesticide exposure is not the sole cause of Parkinson’s disease, but it does appear to worsen its expression, or potentially activate a pre-existing gene. 

If you live in an area with high pesticide use or exposure, or if you have a history of family members with Parkinson’s disease  you may want to consider pre-emptively using a far infrared sauna as a means of detoxifying from pesticides. According to a paper published by the National Library of Medicine entitled ‘Pesticides and Parkinson’s Disease—Is There a Link?’ (12) the authors write.

“Numerous epidemiologic and toxicologic studies have examined pesticides as a risk factor for PD and parkinsonism and the possible mechanisms by which pesticides may act. In addition, a number of other related risk factors have been found to be associated with the development of PD, such as farming, rural living, and consumption of well water.” (12)

If you feel you are already at risk for developing Parkinson’s disease due to heredity and you live in a rural community where you are exposed to higher levels of pesticides, it is certainly wise to consider the use of far infrared saunas (the most effective sauna for detoxification) as a preventative measure. 

Infrared Saunas Used in Treatment Centers Across the Country

Emerging evidence suggests that the use of far infrared saunas during secondary drug and alcohol withdrawal stages helps to alleviate some symptoms. An increasing number of rehabilitation centers across the United States have started to incorporate infrared sauna use as a portion of their rehabilitation protocol with favorable results for the recovering drug or alcohol addict.

A paper published in the National Library of Medicine entitled‘Safety and tolerability of sauna detoxification for the protracted withdrawal symptoms of substance abuse’ (13) writes this in their concluding remarks.

“Data from medical charts, client self-reports and Short Form Health Survey (SF-36) responses indicated that the Hubbard sauna detoxification method was well tolerated, with a 99% completion rate, including one human immunodeficiency virus and nine hepatitis C positive clients. There were no cases of dehydration, overhydration or heat illness. Statistically significant improvements were seen in both mental and physical SF-36 scores at regimen completion, as well as in Addiction Severity Index and Global Appraisal of Individual Needs Short Screener change scores at rehabilitation program discharge, compared with enrollment.” (13)

Even if you cannot make it to a treatment center but are able to access a far infrared sauna, then it is reasonable to expect that this could be helpful during some protracted withdrawal periods. Please wait to use a sauna until several days after the cessation of drug or alcohol use.

The Hubbard Method

The Hubbard method is used often during toxicity crises, for example for firefighters who had survived the World Trade Centers tragedy. This method combines both far infrared saunas with a very specific protocol with the infusion of minerals and vitamins into the body. This method is used for short periods of time (4-6 weeks) with high frequency sauna use. This means that you will enter and exit the sauna for intervals each day. Typically this will mean using a sauna for 20-30 minutes and then taking a break to rehydrate and remineralize before going back into the sauna for more rounds. 

This style of sauna use for detoxification should not be used by everyone, but may be helpful after an incident with high toxic exposure. If you are unsure about using this method then please refrain and consult with your medical practitioner. 

Use a Far Infrared Sauna For Detoxification 

The data from far infrared sauna uses for specific demographics with higher than normal exposure to highly toxic substances demonstrates the importance of its use at critical moments. Firefighters, police officers, farmers, and military personnel would do well to consider incorporating infrared sauna use into their regular routine to improve their quality and quantity of life. In addition, all humans alive today are exposed to air pollution, nanoplastics, and chemicals in food. It may also be well worth it for most people to spend some time in an infrared sauna with the explicit purpose of detoxification. 

Infrared saunas have been shown to produce more toxins in the sweat when compared to traditional saunas, or the sweat produced from exercise. (14) If detoxification is the name of the game for any reason, whether it is personal, professional, or because of where you live then consider an infrared sauna as a helpful tool. 

While far infrared saunas may not be the best type of sauna for every situation, they are the most effective means of detoxification when compared to traditional saunas, or even sweating via exercise. 

Remember to determine your ‘why’ for sauna use to discover your how. It may be that at this time in your life, profession dependent, or due to life circumstances that high frequency far infrared sauna use is definitely the best sauna for you in order to effectively detoxify the body. 

There are so many ways to sauna for the best results, and these methods will vary depending on the indivual, time of year, and life stage, or changing health and fitness needs.

Find out more about how to sauna for high performance needs, how to sauna to cater to the autonomic nervous system, what illnesses and life stages are heat sensitive, and finally how to sauna to support mitochondrial function. All of this coming soon in Parts 3, 4, 5, & 6

Sources Cited:

1. Association between sauna bathing and fatal cardiovascular and all-cause mortality events https://pubmed.ncbi.nlm.nih.gov/25705824/
2. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/
3. https://pubmed.ncbi.nlm.nih.gov/19203842/
4. https://www.sciencedirect.com/science/article/pii/S0965229920305161
5. https://pubmed.ncbi.nlm.nih.gov/27932366/
6. https://pubmed.ncbi.nlm.nih.gov/19203842/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC8647371/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC1469694/
9. https://mgaleg.maryland.gov/cmte_testimony/2022/ehe/11216_03302022_104612-366.pdf
10. https://pubmed.ncbi.nlm.nih.gov/22089658/
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC6862571/
12. https://pmc.ncbi.nlm.nih.gov/articles/PMC1367825/
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC6259397/
14. https://onlinelibrary.wiley.com/doi/10.1155/2012/184745