Recovery is not passive. It’s a series of biological processes that determine how well your body adapts to stress, repairs tissue, and prepares for the next session.
After training, the body enters a state of controlled stress. Muscle fibres experience micro-damage, inflammatory pathways are activated, and metabolic by-products accumulate. The quality of your recovery directly influences how effectively these processes resolve, and ultimately, how you perform over time.
Two modalities increasingly used to support this process are infrared sauna therapy and red light therapy. While often discussed separately, their combined effects target different layers of recovery physiology.
What is Red Light Therapy?
Red light therapy, or photobiomodulation, uses specific wavelengths of red and near-infrared light (typically 630–850nm) to interact with cells at a mitochondrial level.
These wavelengths are absorbed by cytochrome c oxidase, a key enzyme in the mitochondrial respiratory chain. This interaction may support increased production of adenosine triphosphate (ATP), the primary energy currency of the cell.
In the context of recovery, this is significant. ATP is required for processes such as muscle repair, protein synthesis, and cellular regeneration.
Research suggests red light therapy may:
• Support mitochondrial function and cellular energy production
• Modulate inflammatory markers following exercise
• Improve local circulation through nitric oxide release
• Support collagen synthesis and tissue repair
Some studies have shown reduced muscle fatigue and improved recovery markers when red light therapy is applied post-exercise, particularly in endurance and resistance training contexts.
While responses vary, the mechanism is consistent: red light works at the level of cellular energy and signalling, rather than simply affecting surface tissues.
What is Infrared Therapy?
Infrared sauna therapy works through a different but complementary pathway: thermal stress and circulatory response.
Unlike traditional saunas, Clearlight® saunas use full-spectrum infrared heat to warm the body from the inside out. This allows heat to penetrate more directly into muscle tissue, without requiring the high ambient temperatures of steam or conventional saunas.
This distinction matters. Rather than heating the air and then the body, infrared energy is absorbed more directly by tissues, producing a more efficient physiological response at a lower temperature.
During an infrared sauna session:
• Core body temperature rises, triggering thermoregulatory responses
• Blood vessels dilate (vasodilation), increasing circulation to muscles
• Heart rate increases, producing a cardiovascular effect similar to moderate exercise
• Heat shock proteins may be activated, supporting cellular repair and resilience
For recovery, this translates to improved delivery of oxygen and nutrients to tissues, alongside enhanced removal of metabolic waste products such as lactate.
The result is not just relaxation, but a measurable shift in how the body manages post-exercise stress.
Why Combining Heat and Light Enhances Recovery![]()
Infrared and red light therapies operate through different systems, but their effects intersect at key points in the recovery process.
Infrared heat primarily influences circulation, thermoregulation, and systemic stress response, while red light therapy targets cellular energy production and local tissue repair.
When combined, these mechanisms may complement each other:
- Increased blood flow from infrared heat may support delivery of oxygen and nutrients to recovering tissue
- Red light therapy may enhance cellular energy availability for repair processes
- Nitric oxide release associated with light exposure may further support circulation
- Heat-induced relaxation may reduce muscle tension, allowing more effective tissue response
The underlying physiology suggests a layered approach: supporting both the macro (circulatory) and micro (cellular) aspects of recovery.
In Practice: Supporting Recovery
Athletes are increasingly adopting multi-modality recovery strategies that go beyond passive rest.
NRL athlete Nathan Cleary is one example, incorporating both infrared sauna use and red light therapy into his routine. Rather than relying on a single recovery tool, this approach supports both systemic relaxation and targeted tissue repair following high training loads.
While individual routines vary, the principle is consistent: combining modalities that act on different physiological systems may help support more complete recovery.
How to Structure a Recovery Routine
Timing matters when it comes to getting the most out of both infrared and red light therapy.
For post-exercise recovery, sessions are typically most effective when performed shortly after training or later in the same day, once the body has completed its initial cool-down phase.
A practical approach may include:
• Infrared sauna (20–30 minutes): to elevate core temperature, promote vasodilation, and support circulation to working muscles
• Integrated red light therapy: used during the sauna session to deliver targeted light exposure while circulation is elevated
• Hydration before and after: to support fluid balance and the body’s natural recovery processes
Clearlight®'s the Red Light Tower is designed to be seamlessly integrated into your sauna, allowing both therapies to be used within the same session. This creates a more efficient recovery protocol, supporting both systemic circulation and localised cellular processes without requiring additional time.
For those training regularly, sessions performed 3–5 times per week, particularly on training days or in the evening, may help support more consistent recovery and adaptation over time.
The Chosen Infrared Sauna for Elite Recovery Spaces
Clearlight® infrared saunas are the chosen sauna within Red Bull Athlete Performance Centres, where recovery tools are integrated into high-performance environments and used as part of structured, repeatable protocols.
At the core of this is our True Wave® heater technology, a patented combination of carbon and ceramic designed to optimise wavelength output, emissivity, and energy delivery. A high proportion of the infrared spectrum is produced within the range most readily absorbed by the body, supporting more effective heat transfer at a tissue level. Heater placement across the front, back, sides, and lower body ensures consistent, full-body exposure, allowing infrared energy to be delivered directly to the body core rather than unevenly across the cabin.
Developed over more than 25 years, this approach focuses on how infrared heat is produced and applied, not just temperature, but wavelength balance, surface area, and distribution. The result is infrared therapy that can be used consistently to support circulation, muscle relaxation, and recovery processes within both performance and everyday settings.
A More Complete Recovery Approach at Home
Recovery is not defined by a single intervention, but by how effectively the body is supported across multiple systems.
Infrared sauna therapy and red light therapy each offer distinct physiological benefits. When used together, they may provide a more comprehensive approach, supporting circulation, relaxation, and cellular function within the same routine.
For those training consistently, managing physical stress, or simply looking to support long-term wellbeing, this combination represents a more considered way to approach recovery.
For a limited time, enjoy 15% off your total investment when you purchase a Clearlight® Infrared Sauna with a Red Light Therapy Tower as part of our Ultimate Infrared Bundle.
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