If you're exploring the benefits of sauna therapy, knowing how to use a near infrared sauna safely is essential. While this powerful healing tool supports detoxification, energy recovery, and nervous system balance, using it incorrectly can lead to unwanted side effects—especially for those with chronic health conditions or detox sensitivity. In this guide, you'll learn the safest and most effective ways to incorporate near infrared sauna sessions into your wellness routine, whether you're using one at home or visiting a local day spa or gym.
When to Use a Sauna
Understanding how to use a near infrared sauna safely starts with timing. Wait one to two hours after eating before stepping into the sauna. The most beneficial times to use a sauna are first thing in the morning or in the evening before bed—both help support your body’s natural detox and rest cycles.
How Often Should You Use a Sauna?
For most people, one to two sessions per day can be highly beneficial. However, if you are feeling very unwell or are in a weakened state, begin with fewer sessions per week and shorter durations. Those with heightened sensitivity may even choose to begin with the sauna door slightly open for a gentler experience.
If you’re unable to set up a sauna at home, you can often access one at your local day spa or gym. Be sure to confirm that the sauna is near infrared (NIR) and not far infrared, as the benefits and safety considerations differ.
How Long Should You Stay in a Near Infrared Sauna?
When learning how to use a near infrared sauna safely, duration is key. Beginners should start with 5 to 10-minute sessions. For the first few weeks, limit sessions to 20 minutes. Over time—and only if your body chemistry supports it (determined through Hair Tissue Mineral Analysis or HTMA)—you may build up to 60-minute sessions.
Always follow your personalised Nutritional Balancing Program recommendations. Everyone’s biochemistry is different, and your current health status (including conditions like adrenal fatigue, chronic illness, or infection) will influence how long and how often you should use your sauna.
Maximum Daily Duration and Hydration
It is generally safe to use a near infrared sauna for up to two hours daily, split into two 60-minute sessions with several hours in between. However, this is only advisable if you are properly replacing fluids and electrolytes and your NB practitioner has guided you to do so based on your HTMA.
Some people can only tolerate 10–15 minutes without overburdening the body. Always listen to your body.
Signs to Stop Your Sauna Session
Even when you know how to use a near infrared sauna safely, it's crucial to watch for signs of overheating:
- Skin turning bright red
- Feeling dizzy or faint
- Difficulty breathing
- Heart racing (tachycardia)
If any of these occur, end the session immediately, cool down, and hydrate.
Before You Enter the Sauna
- Wait 1–2 hours after eating.
- Drink 250–500 ml of spring water.
- Do not wear clothing or jewellery (metal can heat and cause burns).
- You may enter the sauna right away or preheat it for 10–20 minutes.
- Keep the temperature below 46°C (115°F). Open the sauna door slightly to regulate heat if necessary.
During Your Sauna Session
- Sit 60–75 cm from the infrared lamps.
- Rotate every 2–3 minutes to expose all body areas evenly.
- Sit on a small towel and use another to wipe away sweat.
- Keep your eyes open (but don’t stare directly at the lamps).
- Practice slow, deep breathing.
- Maintain good posture.
- Expose the palms of your hands, which helps detoxification.
After Your Sauna Session
- Take a warm (not hot) shower without soap or shampoo to rinse off toxins.
- Dry brush your skin in the shower for enhanced detox.
- Drink another 250–500 ml of water.
- Rest lying down or seated comfortably for at least 10 minutes to allow your nervous system to recalibrate.
Avoiding Sauna Overuse
Many people mistakenly think that if 20 minutes is good, 40 or 60 must be better. Not so. Sauna therapy is powerful and must be introduced gradually based on your current mineral balance and health status.
Just like supplements, more is not always better—balance is the goal.
Cautions and Contraindications
Knowing how to use a near infrared sauna safely also means knowing when not to use it:
- Children under 6: Avoid entirely—sweat glands are not fully developed.
- Jewellery: Always remove before entering the sauna.
- Alcohol: Do not consume before or during sessions.
- Health conditions: Those with multiple sclerosis, diabetes, heart issues, or past psychotropic drug use should have a support person present.
- Psychedelic drug history: Stored substances may release during detox, causing flashbacks.
- Respiratory sensitivity: Open the sauna door slightly and breathe deeply if discomfort arises.
- Pregnancy: Consult your health practitioner before beginning any sauna therapy.
Where to Find a Near Infrared Sauna
If you want to create a home setup, visit www.drwilson.com for free DIY sauna plans and trusted sauna suppliers. The Philips brand of red heat lamps is highly recommended. You can also find ready-made NIR sauna cabins or single-lamp units online.
Alternatively, check if your local wellness spa or gym offers near infrared sauna sessions. Just make sure it is NIR, not far infrared, to get the specific healing and detox benefits discussed here.
Final Thoughts
Learning how to use a near infrared sauna safely can open the door to powerful detoxification, emotional release, energy restoration, and deep relaxation. When used with care, wisdom, and proper support, NIR sauna therapy can be one of the most transformative tools in your wellness toolkit.
Want to know if NIR sauna is right for you?
Start with a Hair Tissue Mineral Analysis and speak to your practitioner to determine the best approach for your unique biochemistry.
Warning and Disclaimer
The information provided here is not intended as a diagnosis, treatment, or prescription for any medical condition. Always seek professional guidance before beginning sauna therapy. This guide is for educational purposes only.