I’m always amazed by the complexities of the human body, and the many ways it naturally, and silently, interacts with our environment. And when we think about human physiology, we need to remember that everything happens at the cellular level, with trillions of cells working together to form the unique individual that is you.
Biohacking is grounded in the principle of optimising human potential at the cellular level, where the real levers of physiological change are found. One such strategy to do this is photobiomodulation, as you can directly influence cellular mechanisms through targeted red and near-infrared light exposure.
In this article, you’ll learn more about what photobiomodulation is, how it works, and how it can be a helpful tool in your biohacking toolkit.
What is photobiomodulation?
Photobiomodulation (PBM), also known as low-level laser therapy, is a therapy that harnesses the use of light, specifically red and near-infrared (NIR) wavelengths. This non-invasive technique involves using light-emitting diodes (LEDs) or lasers to deliver specific wavelengths of light to various parts of the body.
What makes PBM intriguing is its ability to affect cellular and physiological changes in tissues. By absorbing these wavelengths, biological tissues undergo processes that promote healing and protection. Whether treating degenerative conditions, inflammation, injuries, or supporting tissue vitality, PBM taps into the body’s natural healing mechanisms with gentle, effective light therapy.
How photobiomodulation works
Photobiomodulation primarily works by enhancing mitochondrial function and boosting the activity of cytochrome c oxidase, a vital enzyme in the electron transport chain responsible for generating ATP (adenosine triphosphate). ATP serves as the cell’s primary energy source, and increasing its production through PBM results in greater energy availability to support essential cellular functions.
Research shows that red light, ranging from approximately 620 to 750 nanometers (nm), and NIR light, between 750 to 1000 nm, are optimal for photobiomodulation. These wavelengths penetrate deeply into the skin and underlying tissues without causing harm, unlike ultraviolet (UV) rays.
The absorption of light by the cellular structures results in several biological responses:
- Increased ATP production: Enhanced energy availability supports various cellular functions, including healing and regeneration
- Reduction in oxidative stress: PBM can increase the production of antioxidants, which combat oxidative stress and may reduce cell damage
- Increased blood flow: The release of nitric oxide, a vasodilator, can improve circulation, facilitating the delivery of oxygen and nutrients to tissues
- Anti-inflammatory effects: PBM can modulate inflammatory pathways, reducing inflammation and swelling
- Enhanced tissue repair and growth: The therapy promotes the proliferation of cells, including fibroblasts, keratinocytes, and endothelial cells, which play roles in tissue repair and growth, as well as promoting collagen production
Benefits of photobiomodulation
Photobiomodulation has a wide range of medical and cosmetic applications, including, but not limited to:
- Wound healing: Accelerates the healing process of acute and chronic wounds
- Pain management: Reduces pain in conditions such as neck pain, lower back pain, and arthritis
- Muscle recovery: Enhances muscle recovery post-exercise and reduces muscle fatigue and inflammation
- Skin rejuvenation: Improves skin complexion, reduces wrinkles, heals acne by stimulating collagen production, and improves wound healing
- Neurological conditions: Some studies have shown promise with PBM in improving outcomes in brain disorders, including traumatic brain injury, stroke, and neurodegenerative diseases
What’s the difference between red light therapy vs infrared saunas?
In recent years, the popularity of infrared saunas and red light therapy has surged within the wellness industry. Patients typically come to us with some awareness of the two and often ask us what the difference is between the two, and what role they play in health optimisation.
Generally speaking, red light therapy focuses on specific areas you want to target, while the saunas can provide full-body benefits, but it can be a little more nuanced than that.
Red light therapy uses specific wavelengths of visible red light (620 – 750 nm) to target skin and superficial tissues. It uses LEDs to deliver light directly to the skin’s surface, stimulating cellular activity through photobiomodulation. Red light therapy is popular for improving skin health such as acne, sun-induced ageing and wrinkles, enhancing muscle recovery, especially from injuries, and reducing pain, with sessions typically lasting from a few minutes to half an hour.
Infrared saunas use a range of infrared light, including near (NIR), mid (MIR), and far (FIR) wavelengths. Unlike traditional saunas that heat the air, infrared saunas directly heat the body through infrared radiation. This raises the body’s core temperature, inducing sweating and increasing heart rate, similar to moderate exercise. The deep heating promotes relaxation, detoxification, muscle ache relief, improved circulation, and can even aid in weight loss.
However, not all infrared saunas are the same. Many only use far infrared light. Those with near-infrared light, such as Sunlighten or Sunstream saunas, penetrate deeper into the body, raising core body temperature more effectively for a superior sauna session. These advanced models often also integrate red light therapy, providing the combined benefits of both technologies. Sessions typically last 20 to 45 minutes, offering a more comfortable sauna-like experience at lower temperatures than traditional saunas.
How to get started with light therapy
The best frequency for treatments really depends on your specific health goals, the condition you’re treating, and how you respond individually. For general wellness and health optimisation benefits, you might start with 2-3 times per week, or even daily. Some conditions might need more frequent sessions initially, with a tapering off as you start seeing improvements.
Low-level laser therapy is generally safe with minimal risk of side effects when used correctly. However, its effectiveness can vary based on factors like the light wavelength, intensity, duration of exposure, and the condition being treated.
Potential side effects might include temporary discomfort, skin redness, or, in rare cases, burns from improper use of lasers. To ensure safety and effectiveness, follow the manufacturer’s guidelines or consult with a healthcare provider, especially if you have photosensitive conditions, or are taking medications that increase photosensitivity, and use proper eye protection when treating areas near the eyes.
In our clinic, we share the below guidelines with our patients but may adjust them based on their individual health status.
Guidelines for using red light therapy
Each session should last 10 – 20 minutes, and start with 3-4 sessions per week. Once your body adjusts, you can use it daily if you like. Consistency is key to getting results – regular sessions work better than occasional long ones.
Stand or sit about 15-20 cm away from the light. Make sure the light covers the area you’re targeting evenly.
A reminder, use red light therapy for:
- Skin issues, focus on problem areas like wrinkles, sun damage, acne or scars
- Muscle recovery, aiming the light at sore or inflamed muscles
- Overall wellness, rotate between different parts of your body
The light will not penetrate products like moisturisers sitting on the skin, so apply to clean, dry skin. Wash your skin and do not moisturise until after treatment. Protect your eyes from the bright light, and do not stare directly into the light.
Guidelines for using infrared saunas
Start with 2-3 sessions per week, and gradually increase to daily sessions if you’re comfortable with it. A great strategy is to do 30 minutes of cardio before your sauna to get your body temperature up, and your lymphatic system activated, which encourages detoxification through your sweat glands, a primary elimination pathway for heavy metals like mercury.
Spend between 20 to 45 minutes per session in the sauna. Begin with shorter sessions and gradually extend the time as you get used to it.
Keep the sauna temperature between 43°C to 60°C. Find a setting that feels comfortable and relaxing without overheating.
Make sure to drink plenty of water before, during, and after your session. You might want to take an electrolyte supplement to replace electrolytes lost through sweating.
Shower beforehand to remove lotions or oils that could block your pores. Use a towel to sit on and another to wipe away sweat during the session. After the session, cool down gradually with a lukewarm shower and more water.
By following these simple guidelines, you can easily incorporate red light therapy and infrared saunas into your wellness routine and enjoy the powerful healing and rejuvenating effects of photobiomodulation.
