The main difference between an infrared sauna and a steam room is how they heat your body.

An infrared sauna heats your body directly, from the inside out, using light energy. This works even when the air is cool. On the other hand, a steam room is an enclosed space with hot, humid air. 

Yes, both seem alike, but they're not the same. The difference between them affects how your body responds, the benefits you get, and your overall comfort. In this article, we'll break down the differences between infrared and steam rooms to help you make an informed choice. 

What Is an Infrared Sauna?

An infrared sauna uses infrared light to heat the body's tissues rather than the surrounding air. Unlike traditional saunas that heat the air, these sauna heaters emit wavelengths that penetrate the skin and are absorbed by soft tissue, raising your core temperature from the inside. This makes you sweat a lot when the temperature is between 45 and 65 degrees Celsius, which is much lower than the 80 to 95 degrees Celsius of a regular sauna. 

How Infrared Saunas Work

Infrared heaters, which can be made of carbon fibre panels or ceramic elements, turn electrical energy into radiant infrared light. The light passes through the air without heating it much, and the body absorbs it at a depth of about 4–5 centimetres. This raises your core body's temperature and causes you to sweat, but at a lower temperature. 

📌 Read more: Infrared sauna vs traditional sauna.

Different Kinds Of Infrared Light That Are Used

Not all infrared is the same, and the wavelength determines where the energy is absorbed:

• Near-infrared (NIR): The shortest wavelength, it is mostly absorbed by the skin's surface. It is related to wound healing, collagen stimulation, and cellular repair.
• Mid-infrared (MIR): This type goes deeper into soft tissue. It is good for improving circulation and relieving pain.
• Far-infrared (FIR): This is the most common type of infrared light in home saunas. It penetrates the deepest, causing the most noticeable sweat response and raising the core temperature.  

Features of An Infrared Sauna

Here are the main features of an infrared sauna: 

1. It operates at lower temperatures: 

Infrared saunas operate between 45°C and 65°C. This is much lower than a traditional Finnish sauna, which runs at 80–95°C.  

2. A dry heat environment

There is no steam or humidity in infrared saunas. The relative humidity inside is usually between 10% and 20%, which makes it easier for people with respiratory sensitivity to breathe and makes the session more comfortable.

3. Faster session preparation

When you turn on infrared heaters, they start working in 10 to 15 minutes. You don't have to wait for a steam generator to build up pressure or for a regular heater to warm up a room. This means it uses much less energy daily.

4. Flexible to install

You can buy modular, pre-built infrared saunas that can be assembled inside without any special tools. Most standard home units work with a 13-amp or 16-amp connection, which means that in many cases, you don't need to build special electrical infrastructure.

Benefits of Infrared Saunas

There are several benefits to using infrared saunas. Here are the main ones: 

1. They help your muscles heal faster.

Infrared heat raises the body's core temperature and increases blood flow to muscle tissue. This speeds the removal of metabolic waste products, such as lactate and creatine kinase, after exercise. 

2. They improve circulation

When you expose your body to infrared light, it causes vasodilation, which is similar to some of the effects of moderate aerobic exercise on the heart. Without putting stress on the joints, the heart rate increases, the blood vessels in the arms and legs dilate, and the heart pumps more blood. 

Insignia hybrid infrared and traditional 2-person outdoor sauna

People who lead sedentary lives, have limited mobility, or are at risk of developing cardiovascular disease early on can benefit from regular infrared use as a simple way to improve their circulation.

3. It provides relief from pain

Mid- and far-infrared wavelengths penetrate deep into tissue to reduce inflammation and relieve pain in muscles and joints. Clinical studies in rheumatoid arthritis and ankylosing spondylitis patients have recorded pain reductions of 40–60% and significant improvements in joint stiffness following regular infrared sauna use.

4. It improves your sleep. 

When you expose your body to infrared light, it raises your core body temperature, which makes your body cool down. A drop in core temperature signals the body to sleep. This is the same process that happens when you take a warm bath before bed, but it is better. 

What is a steam room?

A steam room is a fully enclosed space, usually tiled, where a steam generator continuously releases warm, humid vapour to maintain a temperature between 40°C and 50°C and an almost 100% relative humidity. The air itself becomes the medium through which heat moves. Because the air is so humid, sweat can't evaporate, which makes your thermoregulatory system work harder.

How Does it Work? 

A steam room works by filling an enclosed space with hot, moisture-rich air generated by boiling water. The steam raises both the temperature and humidity of the room, creating a dense, warm environment. When you sit inside, heat is transferred to your body through the humid air and condensation on your skin.

This is how it looks: 

Source: Pinterest/Decor Trick

Features of a Steam Room

Here are four main features of a steam room: 

1. It is very humid  

Steam rooms operate at close to 100% relative humidity, meaning the air is fully saturated with moisture. This creates a dense, enveloping heat that surrounds the body and feels intense even at lower temperatures. Moist air can also help hydrate the skin and may make breathing easier by opening the airways.

2. The air is cooler, but it feels hotter. 

Although steam rooms operate at just 40–50°C, they often feel much hotter. This is because the air is fully saturated with moisture, so sweat can't evaporate to cool the body. As a result, heat builds up more quickly. 

3. Heat is delivered through moist air and condensation

Unlike dry saunas, where heat comes mainly from hot air, steam rooms transfer heat through water vapour. When steam condenses on your skin, it releases heat directly onto your body, making the warming effect feel more immediate and evenly distributed.

4. It is powered by a steam generator 

A steam room is powered by a steam generator that converts the water into steam before pumping it into the room through an outlet.

The Health Benefits of a Steam Room

Here are the main benefits of steam saunas: 

1. It reduces muscle soreness

After a hard workout, a steam session can help reduce muscle soreness. As the heat penetrates the tissues, it loosens the tight areas and relieves the stiffness that builds up after intense training. 

2. It provides respiratory relief

If you struggle with allergies, sinus congestion, or a blocked nose, a steam room can offer real relief. As you breathe in the warm, humid air, it thins the thick mucus that blocks your nasal passages and airways, improving your breathing. 

3. It detoxifies the skin 

The heat from a steam room opens your pores and encourages your skin to sweat out the impurities that build up throughout the day. Unlike a dry sauna, a steam room's humidity keeps your skin hydrated throughout the session, so you leave feeling cleaner and softer rather than dried out.

4. It helps you destress 

Sometimes, the most powerful thing a steam room does is simply give you somewhere to stop. The warmth shifts your body out of its stressed, high-alert state and into a slower, more relaxed one. It lowers cortisol levels and eases the mental load that builds up over the course of a long day.

Qualities of an Infrared Sauna vs a Steam Room

Which is better for your goals: an infrared sauna or a steam room?

There's no single right answer here. The better choice depends on what you're trying to accomplish and what your home allows. However…

If you choose an Infrared sauna, you get:

• Lower temperatures with a less intense ambient heat experience
• Easy breathing, which is very important for people with asthma, COPD, or other respiratory problems
• Easy installation 
• The targeted benefits of infrared therapy include helping with deep tissue recovery, repairing cells, and getting better sleep

If you choose a steam room, you get:

• The full sensory experience of thermotherapy, including rich, enveloping steam.
• Targeted respiratory support as the warm, humid air, helps loosen mucus and relieve congestion. 
• Deep skin hydration. This is because the steam opens pores and creates a humid barrier that locks moisture in. 
• Easy installation 

Five Questions to Ask Yourself if You're Still Unsure

1. What is my main health goal? 

If you're focused on muscle recovery, circulation, sleep improvement, or chronic pain management, infrared's targeted deep heat is hard to beat. But if respiratory relief, skin hydration, or the full traditional thermotherapy experience matters more, go for the steam room.  

2. Do I have any health problems that make it hard for me to handle heat? 

People with asthma, COPD, or other respiratory sensitivities often do better in the dry environment of an infrared unit. Also, steam's high humidity, while beneficial for sinus congestion, can feel suffocating to people who already struggle to breathe. That said, if you have cardiovascular conditions or are pregnant, consult your physician before using either.

3. What can I do in the space where I'm installing it? 

An infrared sauna can go almost anywhere with a 240V circuit — a spare bedroom, a garage, an outdoor covered space. A steam room requires a permanent bathroom renovation, including waterproof tile walls, a floor drain, plumbing access, and adequate ventilation. If you're renting or your home doesn't have the right plumbing configuration nearby, an infrared sauna is the way to go. 

4. When and how often will I use it? 

Infrared units heat up in 15–20 minutes and require no preparation beyond turning them on. Steam rooms need time to pressurise and build humidity, and the post-session cleanup and ventilation routine adds time to every visit. If you're fitting sessions into a busy schedule, go for the easier one. 

5. What is my budget for the long term? 

The purchase price is only part of the picture. Steam room utility costs average $40–$60 per month for water alone, plus electricity. Infrared units cost less to operate and require no plumbing maintenance. That said, factor in the full cost of installation, ongoing utility costs, and eventual repairs before you settle on one.

📌 Read more: How much does an infrared sauna cost to run?

Conclusion

Both infrared saunas and steam rooms are valuable additions to your home, but they offer different benefits. An infrared sauna delivers precise, penetrating heat that works quietly and efficiently, while the steam room offers full-body heat, high humidity, and a sensory experience that feels like stepping out of your regular life for a few minutes.

The best choice is simply the one that fits how you live, what your body needs, and what your home allows. If you use it consistently, either one will repay the investment many times over — in better sleep, faster recovery, clearer breathing, and a reliable way to decompress at the end of the day. 

Still not so sure which is best? Schedule a free call with any of our wellness experts now! We're happy to help you choose the best one for your wellness goals, home and budget. 

Frequently Asked Questions

Is an infrared sauna better for detox than a steam room? 

Well… not really. Both help with detoxification by making you sweat, which moves heavy metals and metabolic waste out of the body through the skin. Infrared has a small edge in this area because it penetrates deeper into tissue and raises core temperature, leading to a longer-lasting sweat response. 

Is a steam sauna better for your lungs? 

Yes, most of the time. Steam rooms provide a warm, moist environment that directly hydrates the airways, loosens mucus, and helps clear the bronchial passages in ways that dry-heat infrared cannot. Steam is a better choice for people who have congestion, sinusitis, or sensitive airways.

Is it possible to put an infrared sauna in my house? 

Yes, this is one of the best things about infrared. Most pre-built infrared saunas come in modular pieces that can be put together in a few hours and plugged into a standard or dedicated circuit. Most installations don't need any drainage, waterproofing, or structural work. 

How long should you stay in the sauna? 

The standard therapeutic window for most infrared benefits is 30 to 45 minutes. For steam rooms, 15 to 20 minutes is usually enough because the environment is more demanding on the heart. If you start to feel dizzy, sick, or uncomfortable, leave right away.  

Are infrared saunas and steam rooms just as good? 

In their own areas of strength, they work just as well. Infrared is better at helping deep tissue heal, easing pain, and improving sleep. Steam rooms are better for improving breathing, keeping skin hydrated, and providing the full sensory experience of traditional thermotherapy. Neither is better than the other in every way; how well they work depends on what you are measuring.