Infrared Sauna and Cryotherapy: The Ultimate for Health, Longevity & Quality of Life

Oasis
May 20
3 min read

Updated: 4 days ago

"In the endless pursuit of a healthier, longer, and more vibrant life, two modern recovery technologies have emerged as front-runners: infrared sauna and cryotherapy. Though they use opposite forces—heat and cold—they both activate powerful responses in the body. These responses can enhance your cellular health, mental clarity, immune function, and even lifespan."

Embracing the Power of Infrared Sauna and Cryotherapy

Infographic on sauna therapy benefits: activating HSPs, stimulating autophagy, detox, boosting HGH, reducing inflammation, and more.

What Is an Infrared Sauna?

Unlike traditional saunas that heat the air, infrared saunas use infrared light waves. These waves penetrate the skin, gently warming the body from the inside out. This unique approach allows for deeper sweating at lower ambient temperatures—typically between 120°F and 150°F (49°C to 65°C). As a result, sessions tend to be more tolerable, lasting anywhere from 20 to over 30 minutes.

Key Health Benefits of Infrared Sauna

Detoxification: Deep sweating mobilizes toxins like heavy metals, BPA, and phthalates through the skin. It's important to note that sweat can expel environmental pollutants far more effectively than urine.
Cardiovascular Health: The sauna mimics moderate-intensity exercise. Regular use is linked to lower blood pressure and a reduced risk of cardiovascular diseases.
Cell Repair: Heat stress activates heat shock proteins, which repair damaged proteins and boost cell resilience. This improves mitochondrial function—a crucial aspect of aging and energy metabolism.
Pain Relief: Increased circulation to sore areas reduces inflammation. This can help those dealing with chronic pain, arthritis, and delayed-onset muscle soreness (DOMS).
Skin Benefits: Infrared saunas stimulate collagen production and increase circulation to the skin. This promotes a clearer complexion and better skin elasticity over time.
Enhanced Relaxation: Post-sauna relaxation boosts parasympathetic tone and lowers cortisol levels. Many individuals report deeper sleep and improved mental clarity afterward.

What Is Cryotherapy?

Infographic on cryotherapy demographics: 50% male/female users, 75% ages 18-49. Usage: 31% pain, 28% workout, 14% mental, 9% weight.

Cryotherapy exposes the body to extreme cold (–120°F to –200°F) for a brief duration of 2–3 minutes. This cold shock initiates a beneficial stress response, enabling the body to recover faster and perform better.

A woman in black workout attire enters a cryotherapy chamber emitting blue light and mist. Signs read "COLD" and "GET THERE."

Key Health Benefits of Cryotherapy

Inflammation Reduction: Cold therapy rapidly constricts blood vessels, flushing out inflammatory compounds. This method is especially effective for athletes and those with joint issues or autoimmune conditions.
Metabolic Boost: Cold exposure significantly increases brown fat activity, promoting calorie burning to maintain heat. This may enhance metabolic flexibility and insulin sensitivity.
Hormonal Benefits: Brief cold exposures can enhance the release of norepinephrine. There's potential for increases in testosterone and growth hormone levels as well.
Mental Health Improvement: Cold shock can elevate dopamine levels by up to 250%. This leads to improved mood and mental focus, serving as a natural remedy against anxiety and depressive tendencies.
Cellular Longevity: Just like infrared saunas, cryotherapy creates manageable stress that fortifies your system. It activates essential pathways involved in aging and disease prevention, such as AMPK, SIRT1, and NRF2. To learn more about NRF2, read about it here or check out protandim.

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Sauna & Cryotherapy Together: Synergistic Biohacking

Woman relaxing in a warm-lit sauna, eyes closed, wrapped in a towel. Wooden walls surround her, creating a calm, serene atmosphere.

Man smiling in a cryotherapy chamber surrounded by mist. Blue and white hues create a cool, calming atmosphere.

Using both infrared sauna and cryotherapy may offer synergistic benefits:

|----------------------------|----------------|--------------------------------|----------------------------------|

| Detox & recovery | ✅ | ✅ | Sauna after workout; cryo on rest days |

| Pain & inflammation | ✅ | ✅✅ | Use cryo for acute pain, sauna for chronic tension |

Pro Tip: Try contrast therapy—sauna followed by cold plunge or cryotherapy—for even greater circulation, lymphatic drainage, and nervous system balance.

Woman in a towel relaxes in a wooden sauna with red lighting. She looks content, with long hair and a serene expression.

How Often Should You Use Them?

Modality	Frequency	Duration
Infrared Sauna	3–5x/week	20–30 min
Cryotherapy	2–4x/week	3 min

Adjust your usage based on your personal goals: recovery, detoxification, mental health improvements, or enhanced athletic performance.

Both heat and cold therapy have deep roots in ancient practices. Techniques such as Finnish saunas, polar plunges, Roman baths, and Tibetan ice baths have all stood the test of time. The modern adaptation of these modalities via infrared panels and cryo chambers makes them safer and more accessible to everyone.

Two people jogging on a dirt trail through grassy terrain, surrounded by trees. They appear energetic and focused under the sunny sky.

Invest in Longevity, Not Just Recovery

Infrared saunas and cryotherapy aren't just trendy—these are essential tools for building a resilient and adaptable mind and body. By incorporating both into your lifestyle, you are not simply treating symptoms; you are training your body to excel.

Whether your aspirations are centered around longevity, enhanced sleep, improved mental clarity, or simply feeling more energized, hot and cold therapies are a natural, potent, and increasingly vital aspect of modern wellness.