You’ve tried it all—harsh cleansers, every “clean” spot treatment on the shelf, cutting out dairy, sugar, natural acne remedies, gluten (maybe all three at once)… and yet, those breakouts just. keep. coming.

If you’re stuck in a loop of trying and not getting results, it might be time to look beyond your skincare shelf. Enter infrared saunas—a skin-detoxing game-changer that works from the inside out.

If you’re feeling like your skin is ignoring all your hard work, I see you. Sometimes the answer isn’t in your skincare routine—it’s in your sweat. Let’s talk about one of the most underrated skin healing tools–infrared saunas.

But here’s the deal—not all saunas are created equal. In this post, we’re breaking down the different types of saunas, how they impact your skin, how to time your sessions with your cycle (game-changer), and exactly how to use an infrared sauna for clear, glowing skin. We’ll also cover why infrared therapy stands out, how to use it for healing different types of acne, and what to do if you don’t have one at home.

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Why Saunas Are More Than Just a Sweat Sesh

A well-timed sauna session does way more than make you feel like a glazed donut (although we love that too). Here’s what happens when you consistently spend time in the heat:

• Boosts endorphins & dopamine → hello post-sauna mood boost 
• Increases growth hormone → supports healing and cellular repair
• Improves cardiovascular health → heart rate can hit 120-150 bpm, mimicking light cardio
• Triggers heat shock proteins → helps repair damaged cells and build stress resilience
• Activates detox pathways → not from “sweating out toxins” (that’s a myth), but by supporting lymphatic flow, circulation, and elimination

But here’s where it gets even more interesting: how well your body handles sauna heat depends on your menstrual cycle phase. Yep, syncing your sauna with your cycle = smarter healing, less burnout.

The 3 Types of Saunas – What’s the Difference?

When it comes to saunas, there’s no shortage of options. You’ll find traditional dry saunas, steam rooms, and infrared saunas, each with its own benefits and drawbacks. Here’s a quick comparison:

Not all heat is created equal, especially when it comes to acne healing. Here’s the breakdown:

1. Steam Saunas – The Humid Hype

• Temp: ~110–120°F (43–49°C), 100% humidity
• Great for: respiratory support
• Not-so-great for: acne-prone skin

Why they can backfire:

• Surface-level sweat only
• High humidity = bacterial & yeast growth (hello, fungal acne)
• Can irritate sensitive skin

2. Traditional Dry Saunas – The OG Heat

• Temp: 150–195°F (65–90°C), dry heat with low humidity
  
• Known for: relaxing muscles, easing tension, and giving you that warm, toasted feeling

But here’s the deal:

• The heat is intense and can be overwhelming if you’re sensitive to high temps
• The sweat is mostly surface-level—great for a quick flush, but not ideal for that deep detox magic your skin really needs
• If your goal is acne healing, dry saunas might feel good, but they don’t get to the root like infrared does

3. Infrared Saunas – The Skin Detox MVP

• Temp: 120–150°F (49–65°C)
• Heats your body from the inside out using infrared light—not the air around you
  

Why it’s a game-changer for acne:

• Deep penetration (up to 1.5 inches) = deep detox
• Reduces inflammation (key for hormonal + cystic acne)
• Improves circulation → supports healing + fades scars
• You’ll sweat more at lower temps, which is gentler on your system

When to Sauna Based on Your Cycle

Menstrual Phase (Bleeding Days)

Your body is already doing a lot, and heat can feel like too much.

• Stick to: lower temps 120–130°F (49–54°C), short sessions (10–15 mins)
• Skip it if you’re feeling drained or lightheaded
• Pro tip: Infrared is gentler than traditional saunas, so it may still feel good in this phase

Follicular Phase (Days 1–14, Period to Ovulation)

Estrogen is rising, energy is up, and your body can handle more. This is your sauna sweet spot—you’re more resilient to heat stress during this time.

• Go for: 20–30 minutes at higher temps within the infrared range (140–150°F / 60–65°C)
• Your body can tolerate longer sessions and reap extra recovery benefits
• Best time for post-workout saunas to enhance muscle repair, circulation, and detox

Luteal Phase (Days 15–28, Before Period)

Progesterone is up, and your energy and stress tolerance can take a dip—especially if PMS is in full swing. This is the time to take it easy and be gentle with your body.

• Go for: 10–20 minutes at moderate temps (130–140°F / 54–60°C)
• Helps ease bloating, support circulation, and soothe that heavy, sluggish feeling
• Skip the long, intense sessions—less is more during this phase

Why Infrared Saunas Are a Game-Changer for Acne Healing

If you’re looking for a real, skin-deep detox—not just surface-level sweat—infrared is where it’s at. Here’s why:

• Deep Detox Power: Infrared light penetrates up to 1.5 inches (around 4 cm) into the skin. That means it stimulates sweat glands from within, helping release heavy metals, toxins, and impurities that can clog pores and trigger breakouts.
• Anti-Inflammatory Magic: Infrared therapy helps reduce redness, swelling, and irritation—especially helpful for calming cystic or hormonal acne flare-ups.
• Better Blood Flow = Better Skin: Increased circulation delivers oxygen and nutrients to your skin while flushing out waste. This supports healing and fades post-acne marks over time.
• More Sweat, Less Heat: You’ll sweat more at lower temperatures (120–150°F), making sessions easier on your body while still getting the detox benefits. Think: comfy, not cooked.

Bottom line? If your goal is deep cleansing, inflammation control, and long-term skin healing—not just another temporary fix—infrared saunas deserve a spot in your acne-healing routine.

How to Use an Infrared Sauna for Clear Skin

Now that we’ve established infrared saunas as the superior choice, let’s talk about how to get the most out of your sessions. Whether you’re a first-timer or a seasoned sauna-goer, these tips will help you maximize your skin detox results.

Step 1: Prep Your Skin

• Hydrate: Drink at least 16–20 oz of water before your session. Make sure you’re adding some minerals to your water. Plain unfiltered water is not adequate for proper hydration.
  
• Cleanse: Remove all makeup and skincare
  
• Gentle exfoliation: Use a soft brush or cloth to open pores
  

Step 2: Start Slow

• Begin with: 10–15 minutes at ~120°F (49°C)
  
• Build up to 30–45 minutes as your body adjusts
  

Step 3: Optimize Your Time

• Breathe deeply, meditate, or stretch
  
• Optional: Apply a detox mask (like clay or charcoal) during the session—let the heat help it work its magic
  

Step 4: Aftercare Matters

• Cool shower immediately to rinse off sweat + toxins
  
• Hydrating skincare: Think aloe vera, hyaluronic acid, or gentle barrier creams
  
• Skip harsh actives: Your skin is more sensitive right after heat exposure
  

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A Quick Word on EMFs

Some infrared saunas can emit high electromagnetic fields (EMFs), which you want to avoid.

Look for:

• Low-EMF or EMF-shielded models
• Trusted brands with solid safety certifications

My go-to: The Therasage Thera360 PLUS—it’s portable, low-EMF, and super effective for home use.

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No Infrared Sauna? No Problem.

You don’t have to own one to get the benefits. Here’s how to still support your detox:

• Check local gyms or wellness studios that offer infrared sessions
• Look for mobile sauna services or spas with drop-in options
• Move your body: Regular workouts and sweating naturally still help support lymph flow and detox
• Hot baths with epsom salt can mimic the relaxation and circulation benefits of a sauna
  

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Saunas Are Amazing—But They’re Just One Piece of the Puzzle

Infrared saunas are powerful. But real, lasting acne healing takes a whole-body approach—and that’s exactly what we dive into inside my course, Root Cause Radiance.

You’ll learn:

• My fave detox techniques (with or without a sauna)
• How to nourish your skin from the inside out
• How to fix your skin barrier
• How to finally feel in control of your skin again
  

Ready to stop guessing and start healing? Check out Root Cause Radiance. You’ll learn my favorite detox techniques for acne-free, radiant skin—no sauna required!