Infrared Saunas: Are They Really a Substitute for Traditional Steam?
In the wellness world, infrared saunas are often promoted as a more comfortable, modern alternative to traditional steam rooms. Marketed as efficient tools for detox, relaxation, and even weight loss, they’ve become popular in gyms and spas across the UK.
But the question remains: are infrared saunas any good, and how do they compare to the centuries-old tradition of the banya, especially with its Parenie Ritual?
At Banya No.1 we believe in the centuries-proven power of real heat, steam, and contrast therapy. Here’s why traditional sauna bathing continues to outperform infrared options when it comes to physical recovery, immune support, and emotional reset.
What Is an Infrared Sauna?
An infrared sauna uses infrared light to heat the body directly, bypassing the air and warming tissues from the inside out. Temperatures usually stay between 40°C and 60°C, which is significantly lower than the 80–100°C common in traditional saunas and banyas.
This makes the experience gentler — but also less physiologically demanding. If you’re asking what is infrared sauna therapy, the answer is: it’s passive, dry heat exposure with minimal humidity and no steam.
How Does Infrared Sauna Work — and What It Misses
It uses light waves to raise your core temperature and encourage sweating. Some studies suggest benefits for circulation and muscle recovery, but the experience lacks a crucial component: intense heat combined with steam.
The Russian banya, by contrast, surrounds the body with humid heat, triggering stronger cardiovascular responses, deep sweating, and physical stimulation through the Parenie Ritual. It’s a full-body, whole-system approach — not just warmth.
The Benefits of Infrared Sauna
The benefits of infrared sauna therapy are modest but relevant for those seeking gentle recovery and relaxation. Unlike traditional saunas and Russian banyas, infrared heat penetrates the skin and warms tissues directly, which can lead to a soothing, low-intensity experience.
Documented benefits include:
- Mild cardiovascular stimulation through gradual increase in heart rate
- Temporary relief from muscle soreness and joint stiffness
- Relaxation and reduced perception of stress
- Improved skin tone due to low-level sweating
- Gentle support for circulation and metabolic function
While these effects can be helpful, especially for individuals sensitive to high heat or recovering from physical exertion, the experience is largely passive. Infrared saunas do not include the full-body stimulation, contrast therapy, or ritual elements found in traditional steam-based practices like the Russian banya.
For some, the infrared sauna serves as an accessible entry point into heat therapy. But for deeper detoxification, immune support, and total-system recovery, traditional methods remain more comprehensive.
Infrared Sauna for Weight Loss: Is It Effective?
Some wellness blogs promote infrared sauna for weight loss, but the reality is nuanced. While temporary water weight may drop, long-term fat loss is minimal without diet and exercise. Traditional saunas and Russian banyas, especially when combined with Parenie and cold immersion, place greater metabolic demand on the body and are more likely to influence fat oxidation and energy expenditure.
Are Infrared Saunas Safe? Can They Cause Cancer?
It’s a common concern: are infrared saunas safe? Yes — for most healthy adults. They don’t use ultraviolet radiation, so there’s no evidence that infrared saunas cause cancer. That said, the overall physiological effect is less intense than in steam-based therapy. Infrared saunas are safe — but they may not be enough.
Why Traditional Sauna and Russian Banya Offer So Much More
Although infrared saunas offer a gentle, low-temperature experience, they simply don’t provide the same depth of physiological and emotional impact as traditional heat bathing.
Traditional saunas — and especially the Russian banya — engage the entire cardiovascular and immune systems. The intense heat, high humidity, and contrast therapy create conditions that stimulate circulation, boost detoxification, and activate recovery processes in ways infrared light cannot.
Add to that the Parenie Ritual, with its combination of heat, leafy bundles massage, and steam immersion, followed by the cold plunge, it becomes clear: infrared saunas are not a substitute — they’re a convenience.
Here’s a side-by-side comparison:
| Feature | Infrared Sauna | Traditional Russian Banya Sauna |
| Temperature | 40–60°C | 70–100°C |
| Humidity | Dry | High humidity with steam, 40 – 60% |
| Detox effect | Mild, surface-level sweat | Deep sweating and full-body detox |
| Physical intensity | Low | Moderate to high |
| Cultural/ritual aspect | None | Parenie Ritual, social connection |
| Mental reset | Passive relaxation | Emotional release, active recovery |
The Power of the Parenie Ritual
One thing no infrared sauna offers is the Parenie Ritual — the heart of the Russian banya. Using leafy “venik” bundles soaked in hot water, the steam master rhythmically massages and compresses the body to stimulate blood flow, open pores, and remove toxins. It’s intense, restorative, and leaves you feeling deeply relaxed afterwards.
Infrared therapy lacks not only this ritual but the contrast bathing, physical engagement, and communal strength found in banya culture.
Final Thoughts: Are Infrared Saunas Any Good?
If you’re looking for a light, comfortable sweat and minimal effort, infrared saunas are good — but limited. Their benefits are real, but modest. They cannot replicate the cardiovascular, immunological, and psychological depth of traditional banya and sauna therapy.
At Banya No.1, we offer a complete authentic experience: heat, steam, cold plunge pools, Parenie ritual, and social connection. Not just warmth — the real physical and mental transformation.
References
- Laukkanen T, et al. (2015). Sauna bathing and cardiovascular health: A review. Mayo Clinic Proceedings. https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
- Niemi S. (2003). Immune function after sauna bathing. Int J Circumpolar Health. https://pubmed.ncbi.nlm.nih.gov/37398966/
- Mikkelsson M, et al. (1999). Joint symptoms and recovery after sauna. Clinical Rheumatology. https://link.springer.com/article/10.1007/s100670050098
- Harvard Health Publishing. The health benefits of sauna: More than just heat. https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-sauna
- Mayo Clinic Staff. Infrared saunas: Do they have health benefits? https://www.mayoclinic.org/infrared-sauna/faq-20057954
