Evidence-Based Benefits of Infrared Sauna for Skin Health, Stress Reduction, and Longevity

Infrared saunas seem to be a consistent topic of conversation in lots of areas of my life lately, from personal get-togethers to small talk with guests at the spa. This is because infrared sauna therapy has gained attention not just as a wellness luxury, but as a research-supported practice with measurable benefits for skin health, stress reduction, and long-term vitality. It is a holistic, science-backed ritual for glowing skin and a resilient nervous system.

At Citron, we view infrared sauna as a regulating ritual. One that supports the skin and the nervous system, creating a foundation where professional treatments, nutrition, and lifestyle habits work more effectively.

This blog explores what the science tells us about infrared sauna therapy and how to thoughtfully integrate it into a holistic routine for optimal skin health and longevity.

What Is Infrared Sauna Therapy?

Infrared saunas use infrared light waves to gently heat the body directly, rather than heating the surrounding air like traditional saunas.

This allows for:

• Lower, more tolerable temperatures (typically 120–150°F)

• Deeper tissue penetration

• Longer, more restorative sessions

• Reduced strain on the cardiovascular system

  
  

The result is a therapeutic heat experience that influences circulation, inflammation, cellular repair, and nervous system regulation.

Evidence-Based Benefits for Skin Health

1. Increased Circulation + Nutrient Delivery to the Skin

Infrared heat promotes vasodilation, improving blood flow throughout the body, including the skin.

Enhanced circulation supports:

• Oxygen delivery to skin cells

• Efficient nutrient transport

• Improved waste removal

  
  

This is one reason skin often appears brighter and more refreshed after consistent sauna use. I can personally always tell when someone is a regular sauna user just by their skin.

Infrared sauna sessions have also been shown to increase heart rate and circulation in a way comparable to moderate exercise, which could also be why the skin looks so healthy.

2. Collagen Support + Skin Elasticity

Heat exposure stimulates fibroblast activity, the cells responsible for collagen and elastin production.

With regular use, infrared sauna may help:

• Support skin firmness

• Improve elasticity

• Soften the appearance of fine lines

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This aligns with our philosophy of healthy aging, supporting the skin’s natural structure rather than aggressively trying to reverse time.

After attending health coaching school and receiving an education in holistic health and wellness, I understood a lot more about how healthy lifestyle habits like nutrition, exercise, sleep, and nontoxic skincare truly set the foundation for radiant, glowing skin at any age. Having professional facials and peels every month is essential to an overall holistic skincare approach, but without the rest of the puzzle, we are leaving out core contributors to the best overall results we can achieve with our skin and wellness.

3. Detoxification Through Gentle, Consistent Sweating

Infrared sauna encourages a deep sweat that may assist the body in eliminating environmental toxins and metabolic waste.

Unlike aggressive detox protocols, this process is:

• Gradual

• Supportive

• Less disruptive to the skin barrier when paired with proper hydration and replenishment

Stress Reduction: The Missing Link in Skin Health

Stress is one of the most underestimated contributors to premature aging and chronic skin concerns.

4. Nervous System Regulation + Cortisol Reduction

Infrared sauna supports activation of the parasympathetic nervous system, the body’s “rest and repair” state.

Benefits include:

• Reduced cortisol levels

• Improved sleep quality

• Enhanced emotional regulation

• Decreased inflammation

When stress hormones are chronically elevated, the skin often shows it through sensitivity, breakouts, dullness, and accelerated aging.

Not only can I instantly see stress show up in my skin through breakouts, dullness, tired dullness, and worry and frown lines, I can typically see it when stress is a contributing factor to our guests’ skin concerns. I don’t know why, but one of the worst things to hear is “ You look tired” or “You look stressed”. Somehow, the confirmation from others of what you already know makes it feel more urgent. When what we feel inside is starting to show on the outside and becomes visible to others, it really makes me take a step back and make the changes that I know I need to make to get back to health, inside and out, through nervous system regulation.

5. Reduced Inflammation + Skin Reactivity

Chronic inflammation contributes to:

• Fine lines and loss of elasticity

• Acne and congestion

• Rosacea and sensitivity

  
  

Infrared sauna has been shown to reduce systemic inflammation, which may help calm reactive skin and support long-term skin resilience.

Longevity Benefits at the Cellular Level

6. Activation of Heat Shock Proteins (HSPs)

Heat exposure activates heat shock proteins, which help:

• Repair damaged proteins

• Improve cellular resilience

• Support healthy aging processes

  
  

This mechanism is a key reason sauna use is often associated with longevity research.

7. Cardiovascular and Metabolic Support

Regular sauna use has been linked in studies to:

• Improved cardiovascular health

• Enhanced metabolic efficiency

• Reduced risk markers for chronic disease

Because cardiovascular health and skin health are deeply connected through circulation and oxygen delivery, these benefits indirectly support skin vitality as well.

Why Infrared Sauna Works Best as Part of a Holistic Routine

Infrared sauna opens physiological pathways, but what you pair with it enhances the outcome.

Pairing Sauna with Professional Facials

Post-sauna skin is primed for absorption and responsiveness to the products.

Ideal pairings include:

• Barrier-repair facials

• Hydration-focused treatments

• Gentle exfoliation

• Lymphatic stimulating facial massage

  
  

Our mission at Citron really came alive when we incorporated a private infrared sauna paired with our facials, massage, and body treatments. Our approach to address inner health in addition to external care is now incorporated through an infrared sauna session before your treatment, paired with cold vitamin-infused water for consistent hydration, refreshingly cold rosemary towels so you can benefit from the heat longer, and a cold nutrient-rich ginger elixir post treatment. A complete system for inner and outer radiance.

Supporting Results with Nutrition

Sweating and circulation require adequate nutritional support.

Key focuses:

• Omega-3s for barrier health

• Antioxidants to counter oxidative stress

• Protein for collagen synthesis

• Mineral replenishment post-sauna

In addition to our vitamin-infused spa water and cold ginger elixirs post sauna, I personally love to plan healthy weekday dinners that support the same approach, like grilled salmon with homemade mango salsa and a fresh salad, or a whole grain veggie bowl with chicken sausage for lean protein. I’ve also been drinking a nightly sparkling water with elderberry ginger elixir  with fresh lime from the spa, which is deliciously refreshing and great to boost immunity this time of year.

Movement + Recovery Synergy

Infrared sauna complements movement rather than replaces it.

Best pairings:

• Cardio or strength training followed by sauna

• Gentle walks or mobility work

• Sauna on recovery days

This combination supports circulation, hormone balance, and tissue repair.

Hydration + Mineral Balance

Proper hydration is essential to prevent post-sauna dryness.

Post-session essentials:

• Filtered water

• Electrolytes or mineral-rich beverages

• Herbal teas

This ensures the glow lasts beyond the session. Try pairing water with lemon, rosemary, orange peel, or other nutritious fruits and herbs.

How Often to Use Infrared Sauna

You can absolutely see and feel benefits after a single infrared sauna session, particularly when it’s paired with a facial. Increased circulation, improved skin glow, and a noticeable sense of calm and relaxation are common immediate effects.

That said, infrared sauna works best through repetition and rhythm.

For sustained skin health, stress resilience, and longevity support:

·       2–4 sessions per week

·       30–45 minutes per session

·       Consistency over intensity

While monthly use supports short-term results, more frequent sessions allow the physiological benefits, like improved circulation, reduced inflammation, and cellular repair, to compound over time.

The Citron Approach to Healthy Aging

At Citron, we believe healthy aging is supported through:

• Skin nourishment

• Nervous system regulation

• Thoughtful rituals

• Consistent care

Infrared sauna is a cornerstone practice because it addresses skin, stress, and longevity simultaneously, creating the conditions for skin to thrive naturally.

I know infrared sauna use has become a core ritual in my own life and paired with other healthy lifestyle habits, has made a huge difference in my overall wellness. I hope it can have the same positive impact on yours’.