Red Light Therapy in Pilates
Why Heat Is Not the Healing Mechanism We Think It Is
Although it’s been around as a therapeutic practice for a while and then moved into beauty salons as the panacea for reducing wrinkles, recently infrared light has become a popular wellness buzzword, particularly in movement spaces such as Pilates studios.
Heated infrared rooms and infrared saunas are popping up, and are often marketed as enhancing detoxification, flexibility, and calorie burn. Alongside this, near-infrared and red light therapy, also known as photobiomodulation, has quietly gained scientific credibility for its cellular and neuromuscular benefits- though I have been using it since 2018, its been around for a lot longer.
What started as a popular ‘biohacking’ practice has now led to red lights everywhere!
But, while these modalities are often grouped together, they are not the same, and understanding the difference is essential, especially when considering how, when, and if they should be used during Pilates practice.
Infrared Heat: A Systemic Stressor
Infrared saunas work by heating the body, increasing core temperature, heart rate, and sweat response. This heat exposure acts as a form of hormetic stress, a mild stress that can stimulate adaptation.
For some individuals, this can feel relaxing or energising. However, from a physiological standpoint, infrared heat:
Elevates cortisol and sympathetic nervous system activity
Increases cardiovascular load
Can reduce proprioceptive accuracy and neuromuscular precision
May compromise technique quality during complex movement
Depending upon how it is used, in Pilates, where motor control, breath regulation, spinal articulation, and interoception are central, excess heat can be counterproductive. Fatigue sets in earlier, stabilising muscles may disengage, and the nervous system prioritises temperature regulation over refined movement.
Heat, in this context, is not the therapeutic mechanism, it is simply the stressor.
Near-Infrared & Red Light Therapy: A Cellular Signal
Near-infrared (NIR) and red light therapy operate very differently. Rather than heating tissue, these wavelengths deliver light energy directly to cells, particularly the mitochondria.
This process, photobiomodulation, has been shown to:
Enhance mitochondrial ATP production
Reduce local inflammation
Support tissue repair and muscle recovery
Improve neuromuscular communication
Promote parasympathetic (rest-and-digest) activity
Crucially, there is no requirement for heat. The benefits occur through light absorption, not temperature elevation.
In the context of Pilates, this makes near-infrared light uniquely compatible. It can support muscular readiness, joint health, and nervous system regulation without compromising movement quality.
Timing Matters: Light Is a Circadian Signal
One often-overlooked factor in infrared and red light use is timing.
Light, particularly red and near-infrared wavelengths, is a powerful biological signal. When used earlier in the day, it can:
Support mitochondrial efficiency
Reinforce healthy circadian rhythms
Improve daytime energy and recovery
However, using these wavelengths late in the afternoon or evening may send conflicting signals to the nervous system, particularly when combined with artificial indoor lighting. This can disrupt melatonin release and impair sleep quality.
For this reason, near-infrared or red light therapy is best used:
In the morning or early part of the day
Before afternoon Pilates sessions
Not continuously, and not late at night
More is not better. Light is information.
It Doesn’t Need to Be On All the Time
Another misconception is that infrared or red light must be present throughout a Pilates class to be effective.
In reality:
Short, targeted exposure before movement can be sufficient
Continuous exposure offers diminishing returns
The nervous system benefits from contrast, not constant stimulation
Pilates is, at its core, a practice of awareness and regulation. Adding constant external stimuli, whether heat or light, can dilute that intention.
The Takeaway
Infrared heat and near-infrared light therapy are often discussed in the same breath, yet they act on the body in profoundly different ways.
Infrared sauna = heat, systemic stress, cardiovascular load
Near-infrared/red light therapy = cellular signalling, recovery, neuromuscular support
For us, the question is not what feels intense, but what supports precision, resilience, and long-term nervous system health.
You do not need the heat.
It does not need to be on all the time.
And timing matters, because the body is always listening.
Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea
