Salt Room vs. Steam Room vs. Infrared Sauna: Which Wellness Therapy Is Right for You?

If you’ve been browsing wellness spas or holistic health centers, chances are you’ve seen salt therapy, steam rooms, and infrared saunas on the menu. Each therapy offers unique benefits—but how do they actually compare?

Whether you’re looking to improve respiratory health, detoxify your body, or simply relax, understanding the differences between these popular spa treatments can help you choose the best experience for your wellness goals. Below, we break down how salt rooms, steam rooms, and infrared saunas work, their proven benefits, and what makes each one unique.

1. Salt Rooms (Halotherapy)

Best for: Respiratory health, allergies, skin conditions, and immune support

Salt therapy, also known as halotherapy, is a natural treatment that involves relaxing in a room infused with microscopic pharmaceutical-grade salt particles. These rooms are designed to mimic the microclimate of salt caves, and the air inside is kept dry and cool (typically around 68°F).

What makes salt therapy unique is its focus on respiratory health. The dry salt particles are inhaled deep into the lungs where they may help to:

• Break down mucus

• Reduce inflammation in airways

• Kill bacteria and pollutants

• Improve breathing for people with asthma, allergies, COPD, or sinus issues

In addition to respiratory benefits, salt therapy has been shown to improve eczema, psoriasis, and acne, thanks to the salt’s natural antibacterial and anti-inflammatory properties. Sessions are quiet, non-invasive, and safe for children and adults alike.

Scientific support:
A 2014 study in the Journal of Aerosol Medicine and Pulmonary Drug Delivery found that salt therapy improved symptoms and quality of life in patients with chronic bronchitis and asthma.

Learn more: Salt Therapy Association

2. Steam Rooms

Best for: Skin hydration, circulation, muscle relaxation, temporary sinus relief

Steam rooms are heated spaces filled with moist air, typically at 110°F with 100% humidity. They’re commonly found in gyms, spas, and wellness centers.

Unlike salt rooms, steam rooms offer humid heat, which opens up pores, encourages sweating, and promotes circulation. The high humidity may temporarily ease nasal congestion or sinus pressure, making it appealing during allergy season or a mild cold.

Steam therapy benefits include:

• Improved skin hydration

• Detoxification via sweat

• Muscle relaxation and post-workout recovery

• Mild respiratory relief (short-term)

However, steam rooms are not ideal for people with certain respiratory conditions like asthma, since humid air can exacerbate symptoms for some. Sessions typically last 10–15 minutes and can be combined with other spa treatments for relaxation.

3. Infrared Saunas

Best for: Detoxification, chronic pain relief, weight loss, stress reduction

Unlike traditional saunas that heat the air, infrared saunas use infrared light waves to directly warm the body from within. Temperatures are typically lower (120°F to 140°F), making them more tolerable for people who struggle with high heat.

Infrared heat penetrates deep into tissues and has been associated with:

• Detoxification through deep sweating

• Chronic pain relief, including arthritis and fibromyalgia

• Improved circulation and cardiovascular health

• Weight loss support by boosting heart rate and metabolism

This therapy is especially popular among athletes and people with chronic inflammation. Sessions usually last 20–45 minutes and feel like basking in sunlight—without the UV damage.

Key Differences between salt therapy, steam room, and infrared sauna at a glance.

Which One Should You Choose?

• Go with a salt room if you're seeking respiratory relief, natural allergy support, or gentle skin therapy—especially during allergy or cold season.

• Choose a steam room if you're craving quick relaxation, post-gym recovery, or glowing, hydrated skin.

• Book an infrared sauna if you want a detox boost, pain relief, or to support weight loss and metabolism.

If you want the best of all worlds try pairing salt therapy with the vibra therapy. Read our full blog on the benefits of the vibration plate, which can pack major benefits similar to those found in a steam room and infrared sauna.

Each therapy has its strengths, and many wellness centers offer all three for a customized self-care plan. Whatever you choose, be sure to stay hydrated and check with your doctor if you have any medical conditions.

Looking to try salt therapy near Greenwood, Indiana?

Visit Salty Woods Greenwood and experience the benefits of dry salt therapy in a peaceful, spa-like environment. Book your first session today and breathe a little easier.