What Is Red Light Therapy? A Beginner's Guide

If you've been seeing red light therapy panels and masks popping up everywhere lately, you're not imagining it. Red light therapy has quietly moved from clinical settings into everyday wellness routines, and for good reason. But what is it actually, and does it work? Here's what you need to know.

What is red light therapy?

Red light therapy is the use of specific wavelengths of red and near infrared light to interact with your body's cells. Unlike UV light, which can damage skin with overexposure, red and near infrared wavelengths are considered safe for regular skin exposure and are absorbed at varying depths into tissue depending on the wavelength used. It's sometimes called photobiomodulation, low level light therapy or LLLT, though all of these names refer to the same basic concept: using light to influence how your cells function.

How does red light therapy work?

The most widely studied explanation is that red and near infrared light stimulates the mitochondria inside your cells. Mitochondria are responsible for producing energy, and research suggests that certain light wavelengths may help them function more efficiently. Think of it a bit like how sunlight supports your body's natural rhythms, but in a much more targeted and controlled way. The key is that different wavelengths penetrate to different depths, which is why the wavelength mix in a device matters.

What wavelengths are used in red light therapy?

Wavelengths are measured in nanometers (nm) and each one behaves differently once it reaches your skin. Here is what you'll find in the Red by Heisen Blue Tabletop Panel:

630nm works near the skin's surface. This is the classic skin wavelength most associated with tone, texture and complexion support.

660nm penetrates slightly deeper than 630nm and is one of the most researched wavelengths in photobiomodulation studies. It targets both skin tissue and the layer just beneath it.

810nm is near infrared and penetrates deeper still, into muscle and connective tissue. Research has explored its role in circulation and cellular energy support.

830nm is near infrared and penetrates at a similar depth to 810nm with a slightly different absorption profile.

850nm is the deepest penetrating wavelength in the lineup, most commonly associated in research with muscle recovery and deeper tissue benefits.

The Red by Heisen Blue Tabletop Panel uses all five wavelengths (630nm, 660nm, 810nm, 830nm and 850nm), so you can use it on your face or anywhere on your body, with red only, near infrared only or both together.

What does the research say about red light therapy?

Research into red light therapy has grown significantly over the past decade. Studies have explored its potential role in supporting skin health, muscle recovery after exercise, circulation and mood during low light months. What does exist is promising enough that red light therapy has become a staple in the biohacking and longevity community, where people are exploring it as part of a broader approach to aging well and performing at their best.

Is red light therapy the same as infrared saunas or UV tanning?

No, and this is a common point of confusion. UV light, which is what tanning beds emit, sits at a different part of the light spectrum and is associated with skin damage and increased cancer risk with overexposure. Infrared saunas work primarily through heat. Red light therapy devices emit very little heat and operate at wavelengths that are not UV. The experience is closer to sitting in a well lit room than being in a sauna.

What are the most common uses for red light therapy?

People incorporate red light therapy into their routines for a range of reasons. Skin appearance is one of the most popular, including support for tone, texture and a more even complexion. Recovery from exercise is another common use, particularly among those doing heavier training. Others use it as part of their morning or evening routine for general wellness, similar to the way they might approach cold exposure or breathwork. Red light devices come in a few formats, from face masks to tabletop and full body panels. We're starting with the tabletop panel because it covers both face and body in one device.

Who is red light therapy for?

Red light therapy tends to appeal to people who are proactive about their health and interested in what science is uncovering about longevity, recovery and skin health. That includes anyone already exploring tools like methylene blue, peptides or other evidence-adjacent approaches to aging well. It's also increasingly popular with people who want a simple, low effort addition to their existing skincare or morning routine. If you're someone who likes understanding the "why" behind what you put into your routine, red light therapy is worth understanding.

Is red light therapy safe?

For most people, red light therapy is considered safe when used as directed. The wavelengths used do not carry the risks associated with UV exposure. The main precautions involve protecting your eyes during sessions, following the recommended session times and avoiding use over active medications that cause photosensitivity. The Red by Heisen Blue Tabletop Panel includes protective goggles in the box. As with any wellness tool, if you have an existing medical condition or take medications, checking with your doctor before adding red light therapy to your routine is a reasonable step.

How long does a red light therapy session take?

Most sessions run between 10 and 20 minutes. The Red by Heisen Blue Tabletop Panel offers 10, 15, 20 and 30 minute timer options and switches itself off when the session ends. Consistency matters more than session length: most people who see results from red light therapy use it several times a week over a period of weeks rather than doing one long session and expecting immediate change.

Why we started with the tabletop panel

The Red by Heisen Blue Tabletop Panel uses all five wavelengths and gives you the most flexibility in one device. With 75 dual-chip LEDs delivering 76.5 mW/cm² of red and 59.7 mW/cm² of near infrared at about 5.5 inches (manufacturer's readings), you can target the face, neck, hands, joints or other areas depending on how you position it. It's a good middle ground for someone who wants more than a face-focused device without committing to a full body setup.

A Red by Heisen Blue Face Mask and Large Panel are coming later.

Where can I learn more?

A good next step is our post on red light therapy for skin, which covers the specific research around skin benefits and what to realistically expect. If recovery is your main interest, take a look at red light therapy for recovery and healthy aging. And if you're ready to try it, you can join the waitlist for the Red by Heisen Blue Tabletop Panel to get first access.

This article is for informational purposes and is not intended as medical advice. The Red by Heisen Blue line is designed for personal wellness use.