The Power of Light: How Infrared Saunas Support Detox, Inflammation, and the Nervous System

Light is not just something you see.

It’s something your body uses.

In this conversation with Connie Zack, co-founder of Sunlighten and a pioneer in infrared light therapy, we dug into what light actually does inside the body—far beyond “it makes you sweat.”

This blog is my attempt to translate that conversation (plus the research) into something practical for you—especially if you’re dealing with chronic illness, toxins, pain, or nervous system overload and you’re wondering:

“Can something as simple as light really make a difference?”

Let’s walk through it step by step.

The Origin Story: When Light Changed a Life

Connie didn’t get into infrared saunas because it was trendy.

Her brother was really sick—crushing fatigue, toxicity, and no answers. He saw multiple doctors. Labs looked “fine.” Nothing helped.

Then a biologically-minded dentist suggested something most conventional providers still overlook:

“I think your mercury fillings are leaking into your body.”

He’d seen research from Asia showing that infrared heat and light therapy could help the body release mercury and other toxins. Her brother invested in an infrared sauna… and everything changed for him.

That experience sparked a 25+ year journey into light, detoxification, and nervous system support—and eventually into building Sunlighten.

So let’s zoom out: what is it about light—especially infrared—that can support the body this much?

Light 101: Not All “Heat” Is the Same

When people think “sauna,” they often think:

Hot room + sweat = detox. Done.

But the body is pickier than that.

The main light categories we’re talking about

  • Visible red light (around 600–700 nm)
     You can actually see this as red. It mainly affects the skin and superficial tissues and talks directly to your mitochondria (your energy factories)

  • Near infrared (NIR, ~700–1400 nm)
     Invisible. Penetrates deeper than visible red. Used in a lot of “photobiomodulation” (PBM) studies for joints, nerves, and the nervous system. It influences mitochondrial function, nitric oxide signaling, and gene expression. (PMC)

  • Mid infrared (MIR)
     Also invisible. Penetrates into soft tissue and joints. Great for circulation and muscle recovery.

  • Far infrared (FIR)
     The one that feels like “deep warmth.” This is the foundation wavelength in many infrared saunas. It penetrates into the body, raises core temperature, increases circulation, and seems to play a big role in detoxification and inflammation pathways. (PMC)

Traditional saunas heat the air around you.
Infrared heats you directly.

That difference is everything.

How Infrared Saunas Work (Without “Cooking” You)

In a traditional sauna, the air might hit 180°F+ (82°C+). The hot air warms your skin, which eventually warms your core.

With far infrared, the light energy is absorbed directly into your tissues. That:

  • Gently raises your core temperature

  • Increases blood flow and oxygen delivery

  • Stimulates heat shock proteins (your cells’ resilience trainers)

  • Activates nervous system shifts toward rest-and-digest

And you can get this effect at much lower air temperatures than a traditional sauna—often 120–140°F (49–60°C) instead of 180°F+.

You may not feel “as hot” on your skin, but internally, your cells know exactly what’s happening.

Light, Sweat, and Toxins: What the Science Actually Shows

A landmark paper often called the BUS study (“Blood, Urine, and Sweat”) looked at how toxic elements show up in different elimination routes. Researchers measured around 120 compounds—including metals—in blood, urine, and sweat.(PubMed)

They found:

  • Metals like mercury, lead, cadmium, and arsenic showed up in sweat—even when blood and urine were relatively low.

  • In some cases, sweat concentrations were higher than blood or urine, suggesting the body may preferentially excrete certain toxins through the skin.

A follow-up review on arsenic, cadmium, lead, and mercury in sweat came to a similar conclusion:
sweating deserves serious consideration as a route for removing toxic elements, and in some cases sweat levels exceeded those in blood or urine.(PMC)

To be super clear:

These studies show excretion, not guaranteed “detox miracles.”

But they do support what we see clinically:
for some people with a heavy toxic load, adding light-induced sweating (especially at the deeper, infrared level) can be a meaningful piece of the puzzle.

What about chemicals like BPA and phthalates?

Several reviews have also found that chemicals such as bisphenol A (BPA), phthalates, flame retardants, and some pesticides can appear in sweat, sometimes at levels similar to or higher than blood or urine. (High Tech Health International)

Again, this doesn’t mean “problem solved,” but it does mean your sweat is more than just salty water.

Why Infrared Often Outperforms “Just Sweating”

Could you just go run outside, sweat a ton, and call it good?

Exercise is amazing and I’ll never talk you out of it—but infrared does something uniquely different.

  • Traditional heat or exercise:
    Mostly heat from the outside in, plus cardiovascular load.

  • Infrared light:
    Energy transfer directly into your cells.
    Deeper penetration → more circulation → more internal movement of lymph, blood, and interstitial fluids. (PMC)

Some studies directly compare different ways of sweating. While we don’t yet have huge head-to-head trials for every scenario, the BUS-style data and case reports suggest that induced sweating via sauna—especially infrared—may enhance excretion of certain metals and toxicants beyond everyday sweating alone.(PubMed)

In other words:
all sweat is good.
But not all “ways of sweating” stress and support the body in the same way.

Light and Inflammation: Turning Down the Internal “Fire”

Chronic inflammation is behind a lot of the symptoms my clients bring in:

  • Joint pain

  • Muscle aches

  • Brain fog

  • Period problems

  • Gut issues

  • Nervous system “stuck in fight-or-flight”

So where does light fit in?

Far infrared and the HO-1 “calming gene”

Some of the most interesting research on far infrared looks at its effects on blood vessels and inflammatory signaling.

Studies in vascular endothelial cells show that far infrared can boost expression of heme oxygenase-1 (HO-1)—an enzyme with strong anti-inflammatory and antioxidant effects.(AHA Journals)

In animal and human models, far infrared:

  • Improves endothelial function (how well your blood vessels relax and contract)

  • Reduces inflammatory markers

  • Supports circulation to tissues that need repair(PMC)

Think of HO-1 like a built-in fire-dampening system your body turns on when it senses certain kinds of stress—in this case, gentle far-infrared heat.

Red and near infrared: mitochondria + pain relief

On the red/near-infrared side (PBM therapy), multiple randomized trials show reduced pain and better function in knee osteoarthritis and other musculoskeletal problems when red/NIR light is added to exercise or physical therapy. (PMC)

Mechanisms include:

  • Improved mitochondrial energy production

  • Enhanced nitric oxide (NO) availability (which helps blood vessels and signaling)

  • Modulation of inflammatory gene expression(Frontiers)

So when Connie talks about near infrared helping her knees and feet after long marathon-training runs, that lines up beautifully with what we see in the research—and with what I see clinically.

Is this a “cure” for anyone’s condition? No.
But is there solid evidence that light can calm inflammation and reduce pain in many people? Yes.

Women’s Health: Menstrual Cramps and Infrared

This part of the interview lit me up (no pun intended), because so many of the women I work with struggle every single month.

A randomized, double-blind, placebo-controlled trial looked at women with primary dysmenorrhea (menstrual cramps not caused by another diagnosed pelvic disease). Participants wore either a far-infrared–emitting belt or a placebo belt during sleep for three cycles. (PubMed)

Results?

  • The far-infrared group had significantly less menstrual pain

  • They used fewer pain medications

  • Benefits were seen beyond just the time the belt was on

Another study with a similar far-infrared belt found better sleep and less napping in the infrared group during cycles, which matters when fatigue and insomnia tag along with cramps. (PMC)

Mechanistically, far infrared:

  • Warms tissues from the inside

  • Increases blood flow to the uterus and surrounding muscles

  • Reduces muscle tension and may modulate prostaglandins (inflammatory signaling molecules tied to cramps)(Wiley Online Library)

Again, not a magic bullet, but for a lot of women this can be one of those “no one ever told me this existed” options worth exploring with their care team.

Nervous System & Mood: From Fight-or-Flight to “I Can Breathe Again”

One of my favorite parts of using light therapeutically is what it does for the nervous system.

So many chronically ill folks live in:

  • Constant hypervigilance

  • Adrenal overload

  • Poor sleep

  • Feeling like they can never “turn off”

Infrared sessions often feel like pressing a reset button:

  • Heart rate goes up slightly (mild exercise mimetic)

  • Blood vessels dilate

  • Muscles soften

  • The body shifts more into parasympathetic “rest and digest” mode

Research from Nordic countries has found that regular sauna use is associated with:

  • Lower reports of anxiety and depression

  • Better sleep

  • Less pain

  • Improved general and mental health outcomes overall(Health)

Those studies mostly used traditional saunas, but the core concept—heat + relaxation + circulation + endorphin release = nervous system support—applies across the board. Infrared simply delivers that heat from the inside out, often more comfortably and at lower air temperatures.

For people with mold toxicity, Lyme, chemical sensitivity, or trauma, this gentle, controllable environment matters. They can:

  • Sit in a quiet, private space

  • Pair the session with breathwork, meditation, or limbic retraining

  • Use light as both a physiological and emotional support

Is There a Catch? Risks and Common-Sense Safety

I always ask: “What’s the downside?”

With light and infrared saunas, the main considerations are:

  • Hydration & minerals
     You’re sweating and moving fluid. You want enough water and electrolytes (sodium, potassium, magnesium, etc.) on board.

  • Time & intensity
     More is not always better—especially if you’re sensitive or detox pathways are sluggish. Think of it like exercise:

    • Start low and slow (even 5–10 minutes)

    • Build up gradually as tolerated

    • Pay attention to fatigue, dizziness, or “detox” flares

  • Existing medical conditions
     If you’re pregnant, have significant cardiovascular disease, uncontrolled blood pressure, or other serious conditions, it’s important to check with your healthcare provider before you start any sauna routine.

  • Overdoing “detox”
     If you’ve been chronically ill for a long time, your instinct might be:

    “If 15 minutes helps, 60 minutes will fix me faster.”
    What we see in both studies and practice is that consistent, shorter sessions several times a week usually beat occasional “hero sessions.” (PMC)

How Often and How Long? A Gentle Starting Protocol

This is general education, not personal medical advice—but here’s a simple framework many people use with an infrared sauna:

  1. Frequency:
     3–4 times per week (some do daily once they’re used to it)

  2. Duration:

    • Sensitive or chronically ill: start at 5–10 minutes, even with the heaters on low

    • Work toward 20–30 minutes, as tolerated

  3. Temperature:
     With true infrared, the air temp can stay lower than traditional saunas. You don’t have to hit 160–180°F to get benefits; the light is doing the heavy lifting.

  4. Timing:

    • Morning sessions can boost energy and mental clarity

    • Evening sessions may help with relaxation and sleep
      Choose the time you can be consistent with—that matters more than perfection.

  5. Hydration & support:

    • Drink water before and after

    • Consider mineral support (talk to your provider)

    • Pair your session with breathwork, journaling, or nervous system practices to stack the benefits

Choosing a Sauna: What Actually Matters

This is where a lot of people get overwhelmed. There are countless brands, price points, and claims.

A few things I personally care about:

1. Wavelengths

Ask:

  • Does it offer far infrared (for core temp, circulation, detox support)?

  • Does it also include mid infrared (joints, soft tissue) and near infrared / red light (mitochondria, skin, deeper anti-inflammatory support)?

  • Are the wavelengths independently controllable, or is it just generic “heat”?

A multi-spectrum system can let you customize sessions for detox, recovery, nervous system, or menstrual support.

2. Materials and testing

You don’t want to sit in a toxic box while trying to support detox.

Look for:

  • Low VOC (off-gassing) wood and glues

  • Mold-resistant design

  • Independent testing for EMF, VOCs, and other contaminants

Connie shared a story in our conversation about hiring an environmental company to test air quality—and the sauna cabin being cleaner than the ambient room air. That’s the kind of attention to detail you want.

3. True infrared vs just “hot”

Some cheaper units crank up air temperature but don’t deliver much actual infrared energy to your tissues.

Sunlighten, for example, holds patents on maximizing infrared absorption into the body, which means the light itself—not just the air—is doing the work. (PMC)

You can absolutely explore different brands; just make sure you’re comparing:

  • Wavelengths

  • Testing
    Build quality

  • Real customer experience—not just marketing buzzwords

The Bigger Picture: Light as a Tool, Not a Savior

If you’ve been:

  • Bounced between providers

  • Told “everything looks normal”

  • Crushed by fatigue, pain, or brain fog

  • Overwhelmed by mold, Lyme, toxins, or nervous system overload

…it’s easy to either cling to the next gadget as “the answer” or write everything off as hype.

Infrared and red light therapy are neither.

They’re tools—powerful ones—that:

  • Support circulation and oxygenation

  • Encourage the body to move toxins out

  • Modulate inflammation pathways

  • Nudge the nervous system toward safety

  • Complement gut work, limbic retraining, drainage, and lifestyle changes

Used wisely, consistently, and as part of a bigger plan, light can be one of those quiet game-changers that helps you finally feel like your body is working with you again, not against you.

If all this resonates and you’re thinking,

“Okay… how does my body fit into this?”,

That's where personalized work comes in—looking at your toxins, infections, hormones, nervous system, and environment, and then deciding if and how something like an infrared sauna fits into your bigger strategy.

Until then, here’s your simple takeaway:

Your body isn’t broken. It’s just overloaded.
 Light is one powerful way to start shifting that load.

Hacks, Detox SupportJaban MooreComment