Portable Steam Saunas vs Infrared Saunas: What’s Better?

Key Takeaways

• Portable steam saunas use moist heat to warm the body from the outside in, while infrared saunas use light waves to heat the body directly from within.

• Steam saunas typically reach higher temperatures and humidity levels, making them feel more intense than infrared options.

• Infrared saunas operate at lower temperatures, which some users find more comfortable for longer sessions.

• Both types offer meaningful wellness benefits, including relaxation, improved circulation, and stress relief.

• The best choice comes down to your personal health goals, budget, and how you prefer to experience heat therapy.

If you've been shopping around for a portable sauna, you've probably come across two main options: steam saunas and infrared saunas. Both promise relaxation, recovery, and a long list of health benefits, but they work in very different ways. Understanding those differences is the key to figuring out which one is actually right for you. If you're also exploring cold therapy to complement your sauna routine, check out our range of affordable cold plunges to round out your wellness setup.

This guide breaks down how each type works, what the research says about their benefits, and where they each fall short. Whether you're a first-time buyer or just trying to make a more informed decision, you'll have a clear picture by the end.

How Portable Steam Saunas Work

A portable steam sauna generates heat by boiling water into steam, which then fills an enclosed tent or pod around your body. The result is a hot, humid environment, typically between 110°F and 120°F, with humidity levels that can reach close to 100%. Your head usually stays outside the enclosure, which keeps the experience manageable and lets you breathe comfortably throughout your session.

The heat works from the outside in, warming your skin and muscles by raising the ambient temperature around you. This is the same basic principle behind traditional Finnish saunas and Turkish hammams, just in a much more compact and affordable format. If you're weighing other sauna styles too, our guide to portable steam saunas vs. barrel saunas is a helpful next read.

How Infrared Saunas Work

Infrared saunas take a fundamentally different approach. Instead of heating the air around you, they use infrared light waves to penetrate your skin directly and warm your body from the inside out. Because of this, infrared saunas can produce a meaningful sweat at much lower air temperatures, usually between 120°F and 150°F, which many people find easier to tolerate, especially for longer sessions.

Portable infrared saunas often come in the form of foldable blankets or small tent-style enclosures, similar in shape to steam saunas but without the steam generator.

Portable Steam Saunas vs. Infrared Saunas: 4 Key Differences

Both sauna types have a lot to offer, but the experience of using each one is quite different. Here are the four most important distinctions to consider before you buy.

Temperature and Humidity

Steam saunas run hotter and far more humid than infrared options. If you enjoy that classic, intense sauna feel, the kind that makes you sweat within minutes, steam is likely the experience you're looking for. Infrared saunas are gentler by comparison, which makes them a good fit for people who are heat-sensitive or new to sauna therapy altogether.

Heat Penetration

This is where the two types differ most fundamentally. Steam heat warms you through the surrounding environment, while infrared light penetrates several inches into muscle tissue. Some proponents argue that deeper heat penetration leads to better muscle recovery and detoxification, though the research on this is still developing.

Setup and Portability

Both types are available in portable formats, but steam saunas are generally simpler to set up. Most consist of a foldable chair, a collapsible tent, and a separate steam generator, all of which pack down easily for storage. Portable infrared saunas can be similarly compact, though blanket-style versions are often the most packable of all.

Cost

Portable steam saunas tend to be the more budget-friendly option. You can find quality models for well under $500, making them one of the most accessible entry points into home sauna therapy. Infrared saunas, particularly those with full-spectrum technology, typically cost more, sometimes significantly so. For context on how sauna costs compare to cold therapy options, take a look at our breakdown of the cost of a cold plunge.

Health Benefits: How Do They Compare?

Both steam and infrared saunas share a core set of benefits: they promote relaxation, support circulation, ease muscle tension, and help the body manage stress. The difference lies more in degree and application than in kind.

Where Steam Saunas Shine

The high humidity of a steam sauna is particularly beneficial for respiratory health. Breathing in warm, moist air can help open airways, loosen congestion, and soothe irritated sinuses. Steam is also excellent for skin hydration, as the moisture helps open pores and supports a healthy complexion. If respiratory wellness or skin health is a priority for you, steam has a clear edge.

Where Infrared Saunas Shine

Infrared saunas have been more extensively studied in clinical settings, particularly for cardiovascular health and chronic pain management. Some research suggests that regular infrared sauna use may support heart health in a similar way to moderate exercise, which is promising for people with limited mobility. The lower operating temperature also makes infrared sessions more accessible for those who struggle with intense heat.

Which One Should You Choose?

There's no universally correct answer here, and it really depends on what you're hoping to get out of your sauna practice.

Choose a portable steam sauna if you want an affordable, easy-to-use option that delivers an intense, classic sauna experience with added respiratory and skin benefits. The Polar Dive Home Steam Sauna is a great example of what a well-designed, budget-friendly steam sauna can offer. Pair it with one of our portable cold plunges for a full contrast therapy setup at home.

Choose a portable infrared sauna if you prefer lower temperatures, want deeper tissue heat penetration, or are drawn to the growing body of research on infrared therapy specifically. Just be prepared to spend a bit more for a quality unit.

Either way, adding regular sauna sessions to your wellness routine is a decision you're unlikely to regret. And if you want to take your recovery even further, browse our cold plunge accessories to complement whichever sauna path you choose. 

If you still have questions about saunas, our portable steam sauna FAQs covers the most common ones in one place.

Frequently Asked Questions

Which portable sauna is better, infrared or steam?

Neither is objectively better. It depends on your personal preferences and health goals. Steam saunas are more affordable and great for respiratory and skin health, while infrared saunas offer deeper tissue heat at lower temperatures.

Is a steam sauna healthier than an infrared sauna?

Both offer legitimate health benefits, and the research doesn't conclusively favor one over the other. Steam saunas have an edge for respiratory wellness, while infrared saunas may be better studied for cardiovascular and chronic pain applications.

Do saunas help lower cortisol?

Yes, research suggests that regular sauna use can help reduce cortisol levels, the body's primary stress hormone. The heat and relaxation response triggered by sauna sessions appears to support the body's ability to recover from both physical and mental stress.

Are steam saunas good for COPD?

Steam saunas may offer some respiratory relief for COPD sufferers by helping to open airways and loosen mucus, but they should be approached with caution. Always consult your doctor before using a steam sauna if you have COPD or any other chronic respiratory condition.

Can I use a portable sauna every day?

Most healthy adults can safely use a portable sauna daily, provided they stay well hydrated and keep sessions to a reasonable length, typically 15 to 30 minutes. If you have any underlying health conditions, it's always worth checking with a healthcare professional first.