Infrared, light therapy, steam rooms, Finnish saunas and local recovery spots to know.
If there is one place I have spent a ridiculous amount of time, it is a sauna. Ever since a very rude little mosquito gifted me Ross River Virus, I have been chasing relief wherever I can find it, and that journey has led me straight into the world of heat therapy, sweat sessions and recovery rooms.
The Local Bird note:
This is your easy, no-nonsense local guide to the different types of saunas, what they may help with, and where to find sauna and wellness experiences around Sydney’s East and South East.
I have clocked countless hours inside these heated havens, sometimes zoning out, sometimes wondering, why does this feel so good and what exactly is happening to my body?
Naturally, curiosity took over, and I started researching everything from infrared light therapy to traditional saunas and steam rooms. The deeper I went, the more I realised each type of sauna has its own personality. Some are gentle and glowy, some are intense and steamy and some make you question every life choice until you walk out feeling brand new and annoyingly smug.
So, to save you the hours of Googling I went through, here is the Local Bird rundown of what each one does, who it may suit and where to try it close to home.
Which Sauna Is Right For You?
From low-and-slow infrared heat to traditional dry saunas and steamy skin-loving rooms, here is how to choose the right sweat session for your body, mood and recovery style.
Gentle heat, big sweat
This is like slow-cooking yourself, but in the best possible way. Unlike traditional saunas that heat the air around you, infrared saunas use light to warm the body directly.
You can still sweat buckets, but the heat often feels less stifling, which makes it a popular option if you want a deep reset without feeling like you are trapped in the middle of the Outback.
- May help support circulation.
- Can feel soothing for tired muscles.
- Encourages sweating and relaxation.
- Often feels gentler than dry sauna heat.
- Popular for recovery and skin-focused wellness.
Session guide:
30 to 45 minutes, usually around 45°C to 65°C.
Infrared, but make it glow
Think of this as your standard infrared sauna with a little glow-up. Many infrared saunas include chromotherapy, using different coloured LED lights to create a more mood-based wellness experience.
It is basically the disco version of a sauna, minus the cocktails, sticky floor and questionable 1am decisions. You sit there glowing red, blue, green or yellow, pretending you chose it for science, when really you just want to look less tired than you feel.
- Red: Often used for recovery and skin-focused treatments.
- Blue: Often linked with calm and cooling.
- Green: For balance, stress support and “please do not speak to me” energy.
- Yellow: For when you need to feel like a functioning human again.
Session guide:
30 to 45 minutes, usually around 45°C to 65°C.
The classic dry heat
This is the proper old-school sauna experience. Hot, dry air, timber walls and that immediate “oh wow, we are really doing this” moment.
Traditional Finnish saunas usually run much hotter than infrared saunas, often sitting between 70°C and 100°C. It is intense, sweaty and strangely addictive.
- Creates a deeper, more intense sweat.
- May help promote circulation and relaxation.
- Can ease general muscle tension.
- Pairs beautifully with a cold shower or ice bath.
- Great if you like a stronger heat experience.
Session guide:
10 to 20 minutes per round, depending on your tolerance.
Warm, misty and skin-loving
This one is all about humidity. Instead of dry heat, you step into a warm, misty space, usually around 40°C to 50°C.
Steam rooms can feel beautiful when your skin is dry, your sinuses are cranky or your body needs a softer reset.
- Can feel soothing for the airways.
- Leaves skin feeling hydrated and dewy.
- May help support circulation through gentle heat.
- Can ease general muscle tightness.
- Often feels softer than dry sauna heat.
Session guide:
10 to 20 minutes per session.
Before You Sweat It Out
A sauna session is meant to leave you feeling better, not dizzy, cooked or crawling to the nearest water bottle. A little common sense goes a long way.
Water first
Drink water before and after your session. You are going in to sweat, not audition for dehydration.
Do not be a hero
If you feel dizzy, faint, nauseous or uncomfortable, get out. The sauna always wins.
Freshen up after
Shower after your session, especially after a big sweat. Nobody needs to marinate. Glamorous? No. Necessary? Yes.
Your Wellness Escape Awaits
Stepping into a sauna is more than just a sweat session. It is a little ritual of renewal, a way to slow down, let go and give your body a proper reset.
The heat wraps around you, your muscles soften, your mind quietens, and for a short window of time, no one is asking you where their socks are, what is for dinner or whether you have replied to that email.
Whether you are drawn to infrared therapy, traditional dry heat, steam rooms or contrast recovery, every session is a chance to pause, breathe and come back to yourself.
Where To Experience Sauna & Recovery Around Sydney’s East
These local wellness spots offer sauna, recovery and reset experiences across Sydney’s Eastern Suburbs and nearby inner-south favourites.
P3 Recovery
Best for: A full recovery-style experience.
P3 Recovery Moore Park offers a range of recovery and wellness options including infrared sauna, ice baths, traditional sauna, red light therapy, compression therapy, hyperbaric therapy and IV drip options.
View Website
Wildfire Wellness
Best for: Local infrared sauna and holistic wellness.
Wildfire Wellness is a Maroubra wellness space offering infrared sauna, wellness treatments and health-focused services for locals wanting a reset close to home.
View Website
Helix House
Best for: Infrared sauna with chromotherapy.
Helix House in Randwick offers Sunlighten infrared saunas with chromotherapy, along with traditional Finnish sauna options for those who love a proper heat session.
View Website
Body WRL
Best for: Infrared sauna and advanced wellness treatments.
Body WRL in Rosebery offers infrared sauna and wellness treatments focused on recovery, skin, relaxation and helping you feel a little less like you have been dragged through the week backwards.
View Website
Local Bird note:
This guide will continue to grow as we discover more beautiful wellness studios, gyms, recovery spaces and sauna experiences across Coogee, Maroubra, Randwick, Bondi, Rosebery, Moore Park and surrounding suburbs.
Want To Be Featured In The Local Bird?
Found a brilliant sauna, wellness studio, recovery space or hidden local gem we should know about? We love hearing from locals, founders and businesses doing great things across Sydney’s East and South East.
If you would like to share a recommendation, submit your business for editorial consideration, or chat about being featured in one of our Local Bird guides, get in touch.
Email The Local Bird
Health note:
Sauna facilities, session times and treatments can change, so always check directly with the venue before booking. If you are pregnant, unwell, taking medication, managing a heart condition, feeling dizzy or dealing with a medical issue, speak with your GP before using saunas, steam rooms, ice baths or contrast therapy.
Ready To Reset?
Whether you are looking to unwind, support recovery, clear your head, soothe tired muscles or simply sit in silence and sweat out the week, these Eastern Suburbs wellness spots are a good place to start.
Step into the warmth, close your eyes and let your body do what it does best: slow down, reset and recover.
