Saunas are often discussed as if they are one single thing. In reality, traditional, infrared, and hybrid saunas heat the body in very different ways. Those differences matter for comfort, outcomes, and safety.
This guide is based on peer reviewed research, clinical heat therapy literature, and manufacturer safety guidance. It explains how each sauna type works, what the strongest evidence supports, and how to use hybrid saunas responsibly.
What defines each sauna type
Traditional sauna
A traditional sauna heats the air and surrounding surfaces using a heater with stones, either electric or wood fired. Water can be poured onto the stones to create steam (löyly), which temporarily increases humidity and perceived heat.
Typical operating temperatures are high, commonly ranging between approximately 70°C and 100°C depending on preference, ventilation, and sauna design.
Infrared sauna
Infrared saunas use infrared emitters to deliver radiant heat directly to the body rather than primarily heating the air. Cabin air temperatures are usually lower than in traditional saunas, often in the range of roughly 40°C to 65°C depending on the system and protocol.
Many people describe infrared sessions as more breathable or gentler, even when sweating is significant.
Hybrid sauna
A hybrid sauna combines a traditional heater and infrared panels in the same cabin. The purpose is flexibility. Users can choose either a classic hot air sauna session or an infrared style session at a lower air temperature.
A hybrid sauna is not designed to operate both systems simultaneously.
How the heat actually affects the body
Traditional sauna experience
Traditional saunas create a strong cardiovascular and thermoregulatory load through hot air, hot surfaces, and changes in humidity. Steam bursts can significantly increase perceived heat even if the thermometer reading does not change.
This intense heat exposure is one reason traditional sauna sessions are often shorter but more demanding.
Infrared sauna experience
Infrared saunas rely more on radiant heat absorbed by the body. Because the surrounding air is cooler, breathing often feels easier and sessions may last longer.
The physiological strain is still real, but the subjective experience is different, which can make infrared more accessible for some users.
Hybrid sauna flexibility
Hybrid saunas allow users to switch between these two experiences. The benefit is choice, especially in shared households. The risk is misunderstanding how the systems should be used.
What the strongest health research is based on
Traditional sauna evidence
The most widely cited sauna research comes from large Finnish cohort studies. These studies observed that frequent sauna bathing was associated with lower risks of fatal cardiovascular disease, sudden cardiac death, and all cause mortality.
These findings are observational, meaning they show associations rather than direct causation. However, the consistency of results across multiple analyses has made traditional sauna the most evidence supported sauna modality in long term population research.
Proposed mechanisms include improved vascular function, reduced blood pressure, improved autonomic balance, and cardiovascular conditioning similar to moderate physical exercise.
Infrared sauna evidence
Infrared sauna research is often discussed in the context of “Waon therapy,” a far infrared heat therapy protocol studied primarily in people with chronic heart failure.
Clinical studies have reported improvements in symptoms, endothelial function, and certain cardiovascular markers in specific patient groups under controlled conditions.
It is important to distinguish these clinical protocols from general consumer infrared sauna use. The evidence base for infrared sauna in healthy populations is smaller and more targeted than that for traditional sauna bathing.
Safety considerations across all sauna types
Heat exposure places stress on the cardiovascular system. The most common safety concerns across sauna research and public health guidance include dehydration, drops in blood pressure, dizziness, and fainting.
Heat syncope can occur when blood vessels dilate and blood pressure drops, especially when standing up quickly or staying too long in a hot environment. Alcohol use significantly increases these risks and is strongly discouraged with sauna bathing.
People with cardiovascular disease, blood pressure disorders, or other medical conditions should treat sauna use as something to discuss with a healthcare professional rather than a casual wellness activity.
Listening to early warning signs matters. Light headedness, nausea, confusion, or weakness are signals to exit the sauna and cool down.
The most important hybrid sauna rule
A hybrid sauna should never be operated with the traditional heater and infrared panels switched on at the same time.
This is not a marketing opinion. It is based on basic heat physiology and manufacturer safety guidance.
Traditional sauna sessions are designed for high air temperatures. Infrared sessions are designed for lower air temperatures. Running both together can unintentionally stack heat stress, increasing total thermal load on the body.
At high cabin temperatures combined with infrared radiation, the body’s ability to self regulate can be impaired. This increases the risk of dizziness, overheating, and fainting, particularly if dehydration or low blood pressure is present.
For this reason, reputable hybrid sauna manufacturers instruct users to choose one mode per session.
The correct positioning of a hybrid sauna is simple.
Use the traditional heater for classic high heat sauna bathing.
Use infrared panels for lower temperature radiant heat sessions.
Do not combine both heat sources simultaneously.
How to choose the right sauna for you
Choose a traditional sauna if
You want the classic high heat experience with optional steam. You value the strongest long term population evidence base. You prefer shorter, more intense sessions with clear heat contrast.
Choose an infrared sauna if
You want lower air temperatures and a more breathable experience. You are drawn to clinical heat therapy style protocols. You are more likely to use it consistently at moderate intensity.
Choose a hybrid sauna if
You want flexibility in one cabin. You share the sauna with people who prefer different heat styles. You are comfortable following clear operating rules and using one heat system at a time.
Final perspective
Traditional, infrared, and hybrid saunas are not competitors. They are different tools that apply heat in different ways.
Traditional sauna bathing has the strongest long term observational evidence. Infrared sauna has promising clinical research in specific therapeutic contexts. Hybrid saunas offer flexibility, provided they are used correctly and safely.
The most important factor is not which sauna is theoretically superior. It is whether the sauna is used consistently, responsibly, and in a way that matches the body’s ability to tolerate heat.
References and further reading
Laukkanen T, Kunutsor S, Zaccardi F, Laukkanen J.
Association between sauna bathing and fatal cardiovascular and all cause mortality.
JAMA Internal Medicine.
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724Laukkanen J, Laukkanen T.
Sauna bathing and cardiovascular health.
Mayo Clinic Proceedings.
https://www.mayoclinicproceedings.org/article/S0025-6196(18)30204-0/fulltextTei C, et al.
Waon therapy improves symptoms and cardiac function in patients with chronic heart failure.
Journal of Cardiology.
https://www.sciencedirect.com/science/article/pii/S0914508711000908Masuda A, et al.
Repeated thermal therapy improves vascular endothelial function in patients with coronary risk factors.
Journal of the American College of Cardiology.
https://www.jacc.org/doi/10.1016/S0735-1097(02)01824-9Mayo Clinic Staff.
Sauna: Are there health benefits?
https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/sauna/faq-20058477Harvard Health Publishing.
The health benefits of sauna bathing.
https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755CDC.
Heat related illnesses and prevention.
https://www.cdc.gov/disasters/extremeheat/faq.htmlCombination sauna manufacturer safety guidance (example).
Combi sauna operation and safety instructions.
https://www.tylohelo.com/en-gb/support/faq/combi-sauna
