How to use an infrared sauna: a simple guide to your first sessions

Infrared is the easiest way into sauna. Lower air temperatures, no stones, no steam: switch it on, let it warm up and sit back. Here's how to make your first sessions comfortable.

The short answer: let the cabin warm up first (usually around 15–20 minutes), then sit in at roughly 40–60°C for 10–15 minutes. Build up gradually over the next few weeks; many people settle on 20–30 minutes. Drink water before and after, and step out whenever you've had enough.

How infrared feels different

A traditional sauna heats the air, the stones and the timber around you, typically to 70–100°C. Infrared panels warm you more directly, so the cabin itself runs much cooler, usually somewhere around 40–60°C. Many people find that gentler and easier to breathe in. The warmth builds gradually, so it can take a little longer before you start to sweat.

Before you go in

• Drink some water. You'll sweat more than you think.
• Eat lightly. Avoid a big meal just before, and never use a sauna after drinking alcohol.
• Take a quick shower. It's cleaner for you and for the timber.
• Wear something comfortable. Swimwear, shorts and a vest, or simply a towel. Breathable fabrics are best.
• Take off metal jewellery and your watch. Metal can get uncomfortably warm.
• Take a towel to sit on, and another for your face if you like.

Warming up the cabin

Switch the sauna on 15–20 minutes before you want to use it. The exact time depends on your model, the room and how warm you like it, so follow the manufacturer's guidance. On The Orb™ Plus and The Orb™ Max you set the temperature and session time on the smart touchscreen, and with the Wi-Fi upgrade you can start it from your phone. The Orb™ has a touch control panel with four memory presets, so your favourite settings are one tap away.

Your first few sessions

• Start short: 10–15 minutes is plenty at first.
• Start cooler: try the lower end of the range and turn it up as you get used to it.
• Sit back: rest against the backrest so the panels can warm you evenly.
• Build up slowly: add a few minutes each time. Guidance varies between manufacturers, so follow the manual that comes with your sauna.

There's no prize for staying in longest. If you feel dizzy, faint or unwell at any point, step out straight away, sit down somewhere cool and drink some water.

How often should you use it?

Some people use their infrared sauna a few times a week, others most days. A good way to start is every other day for the first couple of weeks, then settle into whatever rhythm feels right for you.

Afterwards

• Sit for a few minutes with the door open and let yourself cool down gradually.
• Take a lukewarm shower.
• Drink plenty of water.
• Wipe the bench and leave the door ajar so the cabin can air.

Make it a ritual

The best routine is the one you keep. Many people use their sauna as a screen-free wind-down at the end of the day: soft lighting, a playlist or a podcast over Bluetooth, and twenty quiet minutes. Every Orb™ has colour lighting and built-in Bluetooth speakers, so it's easy to make the space your own.

Looking after your infrared sauna

• Always use a towel on the bench.
• Switch off and let the cabin cool before you clean it.
• Wipe surfaces with a soft, slightly damp cloth. Avoid harsh chemicals, steam cleaners and pressure washers.
• Leave the door ajar after each session so the cabin can dry out.

Is infrared sauna right for you?

Sauna isn't suitable for everyone. If you're pregnant, have a heart condition, high or low blood pressure, take medication that affects your heart, blood pressure or how you handle heat, or have any other medical concern, speak to your GP before using any sauna. Don't use one after alcohol or if you feel unwell, and supervise children closely, with short sessions at lower temperatures.

Thinking about an infrared sauna at home? Take our 2-minute room check, read how to fit an infrared sauna at home, or explore The Orb™ collection.