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Traditional (Finnish) saunas heat the air to 180–195°F using a wood stove or electric heater. Infrared saunas emit radiant heat absorbed directly by the body at lower air temperatures (120–140°F). Both provide cardiovascular and relaxation benefits; infrared is gentler for beginners.
Most research protocols use 15–20 minutes per session, 3–4x per week. Finnish longevity studies found benefits at 4–7 sessions per week. Beginners should start with 10 minutes and work up.
Neither is objectively better — they suit different preferences. Infrared is easier to install, lower cost, and tolerable at lower temperatures. Traditional sauna provides the authentic experience and is the format of most long-term health research.
Sauna blankets start at $300–$600. Infrared cabin saunas run $1,500–$4,000. Barrel saunas are $1,800–$6,000. Full traditional Finnish saunas built from scratch cost $5,000–15,000+.