In an always-on world, stress rarely announces itself loudly. More often, it shows up as tight muscles, shallow breathing, restless sleep, or a nervous system that never quite switches off. Constant stimulation, long workdays, and digital overload keep the body in a low-grade state of alert, making genuine rest harder to access.
This is where intentional pauses matter. Not distractions, but environments that signal to the body that it’s safe to slow down. Infrared sauna use offers one of the most direct ways to create that signal, using heat to activate the body’s natural relaxation pathways rather than relying on willpower alone.
How Infrared Heat Supports Relaxation (What’s Actually Happening)
Infrared heat works differently to traditional heat. Instead of simply warming the air around you, infrared wavelengths penetrate the body more deeply, gently raising core temperature and triggering a series of physiological responses linked to relaxation and recovery.
Here’s what research shows is happening beneath the surface:
-
Muscle relaxation: Heat increases blood flow to muscles and connective tissue, helping reduce tension, stiffness, and soreness, which are common physical markers of stress.
-
Nervous system shift: Warming the body supports activation of the parasympathetic nervous system (the “rest and digest” state), helping the body move out of fight-or-flight mode.
-
Lower stress hormone signalling: Regular heat exposure has been associated with reduced cortisol responses, supporting a calmer baseline over time.
-
Improved circulation: As blood vessels dilate, oxygen and nutrients are delivered more efficiently throughout the body, supporting both physical ease and mental clarity.
-
Sleep support: The rise and fall of body temperature after a sauna session mirrors natural circadian rhythms, which may help promote deeper, more restorative sleep.
Together, these effects explain why many people feel mentally quieter and physically lighter after a sauna session, even without actively “trying” to relax.
Relaxation Is Not Passive - It’s Physiological
Mindfulness, meditation, and relaxation practices are often discussed as mental skills, but the body plays a central role. A tense nervous system makes stillness difficult. Infrared heat helps by working with the body first, easing physical tension and lowering sensory noise, so mental relaxation can follow more naturally.
This is also why infrared sauna use is frequently compared to light-to-moderate exercise. Heat exposure increases heart rate and circulation, then supports recovery afterward. When used post-workout, or during periods of high stress, these effects may be amplified.
Many users describe sauna time as meditative without effort; eyes closed, breathing deepening, thoughts slowing. Not because they’re “doing it right,” but because their physiology allows it.
As you’ll soon discover, there are a raft of health benefits from tackling stress in our lives and embracing a true form of relaxation; one that, we believe, is best facilitated in an infrared sauna.
What are the Health Risks of Being Stressed?
Short bursts of stress are part of normal human function. Cortisol helps us respond quickly to challenges. The issue arises when stress becomes constant.
When we are exposed to one or many sources of personal stress, our bodies release a hormone known as cortisol into the blood, which acts as a wake-up call for your body to respond to a potentially threatening situation. Elevated cortisol increases your pulse and blood pressure, and provides your brain with adrenaline and glucose to deal with these situations.
Below, founders of Be Spunki, Sam and Shaun, speak on the effects cortisol has on our body over pro-longed periods of time.
The National Institute of Mental Health says prolonged stress prevents the body from returning to baseline, increasing the risk of anxiety, sleep disturbances, digestive issues, headaches, high blood pressure, and cardiovascular strain. Over time, this also affects focus, mood, and productivity.
How Does Relaxing Make You Healthier?
The Mayo Clinic recommends that learning to identify the root causes of stress, as well as creating self-care strategies to deal with the signs of stress are one of the best ways to combat stress and live a healthier life. We believe that taking time out of your busy life to immerse yourself inside an infrared sauna is helpful in combating stress for two primary reasons.
The first of which is based on the physiological and health benefits of infrared saunas, which have backed up with peer-reviewed medical evidence. One of the major recommendations in minimising stress is to exercise, and infrared saunas trigger our bodies into a state very similar to a workout. If a sauna session is added on to the end of a workout, these benefits stand to be magnified.
Then, on a more personal level, we believe that users experience something that borders on meditation when they’re using a sauna, even for new users. More experienced sauna users will be familiar with how to practice deep-breathing exercises and even meditation inside a sauna, meaning they’re even better positioned to soak up the health benefits of relaxing. Deep breathing helps settle our body and reduce cortisol levels, while increasing the amount of oxygenated blood our body - and brain - has access to, to process our thoughts and dive into a deeper meditative state.
What are the Productivity Benefits of Being Relaxed?
If you’ve been feeling overwhelmed with work, it’s likely that one or more sources of stress are taking their toll on your productivity. Some sources say that stress can reduce our overall productivity at work by a staggering 77%, which also translates to higher rates of staff absenteeism and a drop in the organisation’s morale and culture.
When you take steps to reduce sources of stress in your life and treat them with a meditative practice like infrared sauna bathing, it doesn’t seem like a stretch to say that your overall productivity will increase, and your attitude toward your work duties will become more positive. A peaceful, relaxed mind frame is best facilitated by a healthy diet, regular exercise and at least eight-hours of sleep each night, but can be fortified by something like infrared sauna bathing to give your body an added push in the right direction.
Where Infrared Sauna Fits In
Infrared sauna use isn’t a replacement for healthy habits like sleep, movement, and nutrition. It’s a complementary tool, one that creates a consistent, repeatable environment for the body to decompress.
Used regularly, sauna sessions can:
-
Support nervous system regulation
-
Encourage deeper physical relaxation
-
Improve sleep quality
-
Help counteract the physiological load of chronic stress
Which brings us to the practical side.
A Simple Sauna Protocol for Stress & Relaxation
Before entering the sauna:
- Ensure that you’re extremely well-hydrated
- If possible, prepare some relaxing music to play in the background; here’s what we recommend
- Take a lukewarm shower to wipe off any dirt or grit, and warm-up your core temperature
- Take note of the time and step inside the sauna
During your sauna session:
- Close your eyes, and begin to take deep breaths
- Breathe in, either through your nose or mouth for six seconds, hold, and release
- Repeat the process for the next ten minutes or more
- Stay inside the sauna for as long as you feel comfortable; anywhere between 25-45 minutes (if you cannot bear the heat, try to finish your session with the door open)
After your sauna:
- Take your time stepping outside of the sauna; shower if you would like, if not, dry off and continue listening to relaxing music
- Avoid rushing back into screens or tasks
-
Make sure you rehydrate sufficiently
How Long Should You Sit Inside a Sauna to Properly Relax?
We encourage users that are new to the sauna experience to sit inside an infrared sauna for around 20-25 minutes, while monitoring their body for any adverse symptoms. If you’re feeling as though your body is giving you warning signs to step out before you hit the 25-minute mark, listen to these signs and step outside. For more experienced users, you can sit inside the sauna for anywhere between 30-45 minutes to allow your body and mind to properly relax.
What are Other Ways to Reduce Stress in Our Lives?
One of the most effective methods to reduce stress, according to the Mayo Clinic is to lead a lifestyle that encourages eating a healthy diet, and ensuring that you’re getting enough exercise and sleep in your daily life. They also recommend that you:
- Practice relaxation techniques like deep breathing, meditation or yoga (we believe this extends to sauna use)
- Keep a journal to detail your thoughts and what you feel grateful for in your life
- Stencil time in your schedule for a hobby like reading
- Develop closer ties with your friends and family
- Volunteer in your community
- Establish a diary or timetable for your work and personal life; remove any items that aren’t essential
- Tick these items off your list as you achieve them, and reward yourself.
- Seek help and counselling if your sources of stress are constant
If you're interested in an infrared sauna cabin for home, view our range of full-spectrum saunas, far-infrared saunas, and outdoor saunas.
If you’re dealing with significant stresses in your life, know that you’re not alone.
Please contact Lifeline on 131 114, or Beyond Blue on 1300 137 934.
Is a Sauna Worth the Sweat? Clearlight® Financial Times Feature
The Science of Sweat: Do I Have to Sweat in a Sauna?