Infrared Sauna vs. Traditional Sauna: Which Is Right for You? A St. Paul Guide
Ask ten Minnesotans about saunas and you will hear about grandparents' cabins up north, steamy lakeside huts and the ritual of ladling water over hot rocks. Lately, though, more people are asking about infrared. If you are searching for an infrared sauna in St. Paul and wondering whether it is really different from the traditional sauna you grew up with, the short answer is yes. Both are relaxing and both can become a lovely habit, but they heat you differently and feel different on the body. Here is a practical guide to help you choose.
How each type of sauna works
Traditional (Finnish-style) sauna
A traditional sauna heats the air around you, usually with a wood or electric stove and rocks. The air gets very hot, and splashing water on the rocks creates bursts of steam called löyly. Sessions tend to be shorter because the heat is intense, and the experience is wonderfully social.
Far infrared sauna
An infrared sauna uses infrared emitters to warm your body more directly, while the surrounding air stays comparatively mild. Many guests describe it as a deep, gentle warmth, more like sitting in strong sunshine than in a hot room. Our far infrared sauna at Healing Within is tuned to the 4.4–14.4 micron range.
Which one is right for you?
- You find intense heat hard to breathe in: infrared is often easier, because the air temperature is lower.
- You love steam and a group atmosphere: a traditional sauna may be your happy place.
- You want a quiet, private reset: infrared sessions lend themselves to calm, solo time with your breath, a podcast or simple stillness.
- You want to pair heat with cold: either works. Our Contrast Therapy session pairs infrared with a cold tub.
Think about how you want to feel when you walk out the door, too. If you want a quiet hour to decompress after work, infrared tends to feel softer. If you want a lively, steamy sweat with friends, traditional is hard to beat. There is no wrong choice. Many people enjoy both, using traditional saunas socially and infrared as a weekly wind-down.
Curious how infrared feels? The $100 Sample Therapy Package lets you choose any four of Infrared Sauna, Red Light Therapy, Power Plate, VibraSonic, AVACEN and Lipo Laser.
Book NowHow long and how often
For an infrared sauna, a common starting point is 15 to 20 minutes, working up toward 30 to 40 minutes as your body adapts. Traditional saunas are usually enjoyed in shorter rounds because the air is so much hotter. Many people use an infrared sauna two to four times a week, though once a week is still a lovely ritual. Start low, go slow and always listen to your body.
A few honest notes. Any weight you notice on the scale after a sauna is water, so rehydrate. And while it is tempting to believe the internet, sweating is a way your body cools itself; your liver and kidneys do the heavy lifting when it comes to filtering. What many guests do describe is feeling relaxed, warm through and through, and pleasantly loose in tired muscles.
What to wear and how to prepare
- Wear a swimsuit or light, breathable clothing, or wrap up in a towel.
- Drink a glass of water before your session and keep sipping afterward.
- Eat a light snack an hour or so beforehand rather than a heavy meal.
- Remove jewelry, which can get hot.
- Shower after to rinse off sweat, then rest for a few minutes before driving.
Who should check with a doctor first
Heat is not right for everyone. Talk with your physician before using any sauna if you are pregnant, have heart disease or unstable blood pressure, take medications that affect heat tolerance, have an implanted device, or have a recent injury with swelling. Never use a sauna after drinking alcohol. Our Infrared Sauna FAQ covers more questions about safety and comfort.
Quick answers
Is infrared better than traditional?
Not better, just different. Infrared feels gentler on the lungs, while traditional saunas offer steam and that classic Nordic intensity.
Can I do red light therapy on the same day?
Yes. Many guests pair an infrared sauna with red light therapy as part of a longer self-care visit.
Is there a membership option?
Yes. Infrared sauna is included in several plans on our memberships page, including the $99.95 per month Unlimited Contrast & Recovery Membership.
Plan your visit
Healing Within Wellness Center sits at 410 Little Canada Rd E in Little Canada, minutes from downtown St. Paul, Roseville, Vadnais Heights and Arden Hills. If you are unsure whether heat therapy fits your health picture, book a free 15-minute wellness consultation online or in person. We accept HSA payments, so ask your plan administrator what qualifies. Browse upcoming classes on our events calendar, then book your infrared sauna session.
Watch: What Is an Infrared Sauna?
Watch more on our YouTube channel.
Begin within, today
Book online, start with a free 15-minute consult, or call us. HSA payments accepted.