Infrared Sauna vs Finnish Sauna. An Honest Comparison

Infrared saunas are everywhere right now. You've probably seen them in wellness studios, hotels, and all over social media. Finnish saunas have been around for thousands of years and have more health research behind them than almost any other wellness practice. So which is actually better? This guide breaks down both options honestly so you can make the right call.

They Work in Completely Different Ways

This is the most important thing to understand before comparing anything else.

A Finnish sauna heats the air in the room. Stones on the heater absorb heat and hold it, the room temperature climbs to 80–100°C, and when you throw water on the stones you produce löyly, that wave of soft steam that defines the experience. Your body heats from the outside in, through convection and the hot air around you.

An infrared sauna works differently. The room temperature stays much lower, typically 45–60°C, because the infrared panels aren't heating the air,  they're emitting electromagnetic radiation that heats your body directly, similar to standing in sunlight. There are no stones, no steam, and no löyly.

Both produce a sweat. But the experience is fundamentally different and so is what's happening to your body.

What the Research Actually Says

Most of the serious health research on saunas has been done on Finnish-style saunas, not infrared. The studies most commonly cited, including the landmark Laukkanen et al. research published in JAMA Internal Medicine (2015) and BMC Medicine (2018) were conducted using traditional Finnish saunas at 79–100°C. These are the studies that showed a 40% reduction in all-cause mortality with regular use, and the cardiovascular, cognitive, and longevity benefits that researchers like Dr Rhonda Patrick and Andrew Huberman reference.

Infrared sauna research exists but the body of evidence is much smaller and the studies are generally less robust. The claimed benefits, including detoxification, pain relief, and cardiovascular effects, are plausible but not as well established in the literature.

If the health research is your primary reason for buying a sauna, Finnish is the more evidence-backed choice.

Temperature and the Sauna Experience

Finnish sauna: 80–100°C Infrared sauna: 45–60°C

The lower temperature of an infrared sauna is often marketed as a benefit.  Easier to tolerate, suitable for longer sessions. And for some people that's genuinely appealing. But for experienced sauna users, the high heat is the point. The cardiovascular stress response, the heat shock protein activation, the deep sweat. These are driven by the temperature, and the research suggests the therapeutic threshold starts at around 80°C.

Infrared sessions tend to run 30–45 minutes. Finnish sessions are typically 15–20 minutes, often with multiple rounds and cooling periods between them.

Neither approach is wrong. They just produce different physiological responses.

Löyly, The Heart of the Finnish Sauna

There's no equivalent in infrared.

Löyly is the steam produced when water hits hot sauna stones. It's not just humidity, it's a wave of soft, enveloping heat that rises through the room and hits your skin. It's the ritual, the social moment, the thing experienced sauna users talk about when they describe what makes a sauna feel like a sauna.

Infrared saunas are dry. Some models have added steam features but it's not the same thing. If löyly matters to you,  and for most people who've experienced a proper Finnish sauna, it does. An infrared sauna won't deliver.

Finnish Sauna vs Infrared 

Cost to Buy and Run

Infrared saunas are often cheaper to purchase at the entry level compared to an entry level Finnish sauna setup.

Running costs favour infrared. The lower operating temperature means less energy per session. A Finnish sauna heater running at 6–9 kW uses more power than a set of infrared panels.

That said, a well-built Finnish sauna with a quality heater will last decades. The ongoing cost per session, spread over years of use, is minimal either way.

Which One Should You Choose?

Choose a Finnish sauna if:

You want the traditional sauna experience with löyly. You're buying primarily for the health and longevity. You want high heat, 80°C and above. You're building a dedicated outdoor sauna cabin and the ritual/social aspect of sauna matters to you.

Choose infrared if:

You want a lower-temperature, gentler experience.  You're working with limited space and want a simple plug in sauna. You find high heat difficult to tolerate and you're primarily focused on muscle recovery or relaxation at lower intensity

The honest answer is that these are two different products for two different experiences. Infrared is a legitimate wellness tool. But if you're after a proper Finnish sauna, with löyly, the experience Finns have been practising for thousands of years choose a traditional sauna. 

A note on Infrared Saunas in New Zealand

Most infrared saunas sold in NZ are imported flat-pack cabins, primarily from China. Quality varies enormously. If you go down the infrared route, EMF certification and the quality of the heating elements are worth checking carefully.

Traditional style Finnish sauna heaters are a different category entirely. Brands like Narvi have been manufacturing in Finland for over 80 years. The engineering, materials, and stone capacity are in a different league to most mass-produced heaters. 

Final Thoughts

Infrared saunas are popular for good reason. They're accessible, easy to install, and deliver a genuine sweat at a lower temperature. But they're not a Traditional Finnish sauna. The heat is different, the experience is different, and the research base is different.

If you want to understand what's drawing people back to Finnish saunas, the löyly, the ritual, the health benefits backed by the research. Browse our heater range or use our sauna heater sizing calculator to start planning your build. We're also happy to talk through what makes sense for your space. Get in touch any time.

References

Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542–548. doi:10.1001/jamainternmed.2014.8187

Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018;16:219. doi:10.1186/s12916-018-1198-0