Infrared saunas have become increasingly popular among athletes, active adults and people looking for new ways to support recovery and overall wellness.
But are infrared saunas simply relaxing—or are there measurable health benefits?
Research into sauna bathing and passive heat therapy has expanded considerably in recent years.
Studies suggest that heat exposure may influence cardiovascular function, blood pressure, circulation and exercise recovery. Research specifically examining infrared sauna also suggests potential benefits for post-exercise muscle soreness and recovery.
At Catalyst Health in Yorkville, Toronto, infrared sauna is one of the recovery services we offer alongside personal training, chiropractic care, physiotherapy and rehabilitation.
Here’s what the current research tells us about infrared sauna—and where the evidence is still developing.
What Is an Infrared Sauna?
Traditional saunas heat the surrounding air, which in turn heats the body.
Infrared saunas use infrared radiation to deliver heat to the body and typically operate at lower ambient temperatures than traditional Finnish saunas.
Despite the lower temperature, infrared sauna can still produce many of the physiological responses associated with heat exposure, including:
Increased heart rate
Increased skin blood flow
Sweating
Changes in circulation
Increased body temperature
This is one reason infrared sauna is increasingly being explored as a recovery tool following exercise.
Can Infrared Sauna Support Cardiovascular Health?
Cardiovascular health is one of the most interesting areas of sauna research.
Passive heat exposure increases blood flow and places a temporary cardiovascular demand on the body. During heat exposure, blood vessels dilate and heart rate can increase as the body attempts to dissipate heat.
A 2025 systematic review of heat therapy found improvements in several cardiovascular measures. Multiple heat exposures were associated with reductions in systolic, diastolic and mean arterial blood pressure, while single heat exposures produced acute improvements in measures including endothelial function and vascular shear stress.
This emerging evidence means that infrared sauna may complement established cardiovascular-health behaviours such as exercise, adequate sleep and a healthy diet.
Does Infrared Sauna Reduce Muscle Soreness After Exercise and Improve Recovery?
This is one of the more directly relevant areas of infrared-sauna research for active individuals.
A controlled study involving athletes compared a 20-minute infrared sauna session following exercise with passive recovery.
The athletes who used the infrared sauna reported less muscle soreness and better perceived recovery the following day. This would suggest that post-workout infrared sauna may be useful as part of a broader recovery strategy.
For active adults, this makes infrared sauna particularly interesting after:
Strength training
Personal training
Recreational sports
Golf
Running
High-intensity workouts
At Catalyst Health, infrared sauna can therefore be incorporated into a broader recovery strategy alongside appropriate nutrition, hydration, sleep, mobility and load management.
Does Infrared Sauna Have Passive Cardio Benefits?
One of the interesting characteristics of sauna is that you’re sitting still while your cardiovascular system is responding to heat.
As your body attempts to regulate its temperature:
Heart rate rises
Skin blood flow increases
Blood vessels dilate
Sweating increases
This is sometimes described as passive cardio.
This means heat exposure may provide an additional cardiovascular stimulus that could complement regular exercise.
Research into exercise combined with sauna is ongoing, and some studies suggest potential cardiovascular benefits from adding heat exposure to an exercise program.
Can Infrared Sauna Improve Relaxation and Sleep?
Many people report feeling relaxed or sleepy following sauna use, and there are plausible physiological reasons for this.
Heat exposure followed by cooling may interact with the bodys thermoregulatory processes involved in preparing for sleep. Sauna can also provide a quiet period away from screens, work and other stimulation.
Therefore, infrared sauna is potentially a useful relaxation and recovery ritual that may support a healthy sleep routine.
Infrared Sauna for Recovery in Yorkville, Toronto
The most useful way to think about infrared sauna is that it is one component of a larger approach to health, performance and recovery.
At Catalyst Health in Yorkville, Toronto, we integrate recovery with the other factors that help people feel and perform their best.
Our services include:
Whether you’re recovering from a workout, trying to manage muscle soreness or simply looking for an opportunity to relax and recharge, infrared sauna can be incorporated into your overall wellness and recovery routine.
Book an Infrared Sauna in Toronto
Looking for an infrared sauna in Toronto or Yorkville?
Visit Catalyst Health and make infrared sauna part of your recovery routine.
Whether it’s after a workout, on a recovery day or simply when you need some downtime, our infrared sauna provides a convenient recovery option in the heart of Yorkville.
Book an Infrared Sauna Session at Catalyst Health today.
Frequently Asked Questions
What are the benefits of Infrared Sauna?
Potential benefits include relaxation, increased circulation during heat exposure and support for post-exercise recovery. Research has also found reduced perceived muscle soreness following post-exercise infrared sauna. Broader passive-heat research suggests potential cardiovascular benefits, although more infrared-specific research is needed.
Is Infrared Sauna good after a workout?
Research suggests post-exercise infrared sauna may reduce perceived muscle soreness and support recovery. Remember that sauna increases heat and fluid loss, so hydration and individual tolerance are important.
Is Infrared Sauna Safe for Everyone?
Infrared sauna is generally well tolerated by many healthy adults but speak with your physician before using a sauna if you have cardiovascular disease, uncontrolled blood pressure, or are pregnant.
Does Infrared Sauna help sore muscles?
There is promising evidence. A controlled study found less subjective muscle soreness and better perceived recovery after post-exercise infrared sauna.
How often should I use an Infrared Sauna?
Frequency should depend on your goals, but it is generally recommended to be utilized 2-4 x per week.
