Let’s talk about one of the best decisions I’ve made for my wellness routine: investing in a full spectrum portable sauna from Therasage. I know what you might be thinking—a sauna… at home? Yes, and it’s everything. This compact powerhouse combines the benefits of infrared heat and red light therapy to help soothe the body, calm the mind, and support my overall health from the comfort of my living room.
As someone who’s constantly juggling life, healing, and that ever-evolving vision board, this little sauna box has become a go-to for recovery, relaxation, and ritual. Here’s what I’ve learned (and loved!) since making this part of my self-care routine—plus five legit health benefits of using an infrared sauna and how to enhance the experience with simple breathing techniques.
🌿 5 Benefits of Infrared Sauna That Make It a Must-Have in Your Wellness Routine
1. Promotes Detoxification
Infrared heat helps your body sweat at a deeper level than traditional saunas, which supports the removal of toxins and heavy metals through your skin—one of your body’s largest detox organs. Think of it as a deep-cleaning session, without scrubbing a single thing.
2. Supports Vagus Nerve & Nervous System Health
This is a big one for me. Gentle infrared heat activates the parasympathetic nervous system—aka your “rest and digest” mode—making it a powerful tool for regulating stress and improving vagal tone. Combine that with some deep belly breathing and you’ve got yourself a calming, healing session.
3. Eases Muscle & Joint Pain
Whether it’s post-leg day or just living in a human body, this sauna delivers soothing heat that penetrates tissues, relaxes tight muscles, and reduces inflammation. It’s like your own personal hot stone massage, without the spa price tag.
4. Boosts Circulation & Skin Glow
Infrared wavelengths help increase blood flow and oxygen delivery throughout the body. Translation: glowing skin, more energy, and a little less brain fog. My skin has never looked more alive since making this a regular part of my routine.
5. Enhances Sleep & Recovery
Using the sauna in the evening signals to my body that it’s time to wind down. The heat + relaxation combo helps lower cortisol and promotes the release of melatonin. After 20 minutes and a cool-down shower, I sleep like a rock.
💨 How to Combine Breathing Techniques for Deeper Relaxation
Let’s be honest—sitting in a sauna is already relaxing. But when you add mindful breathing? That’s when the real magic happens. Here’s what I do:
Box Breathing (4-4-4-4):
Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. Repeat. This activates the parasympathetic system and keeps your mind anchored in the present.
Vagus Nerve Toning with Humming or “Voo” Sound:
After a few minutes in the sauna, I hum gently or make a long “voo” sound on the exhale to stimulate the vagus nerve. It’s weirdly soothing and science-backed.
Body Scan Meditation:
As the heat builds, I bring awareness to each part of my body—starting from the toes up. This helps me release tension and feel more grounded.
Pairing these techniques with the sauna turns 20 minutes of heat into a full mind-body reset.
Final Thoughts
Whether I’m chasing nervous system healing, improving my skin, or just trying to not lose my mind after a long day, my full spectrum sauna has become one of my favorite wellness upgrades. It’s efficient, effective, and most importantly—peaceful. If you’re looking to build more intentional self-care into your life, this is one habit I cannot recommend enough.
Oh, and don’t forget to bring water, set the vibe with a playlist or candle, and let your body do the rest. ✨
Brain Body Bestie 
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