In recent years, red light therapy (RLT) has gained attention in both wellness spaces and clinical settings. But beyond the hype, what does the science actually say?

How It Works

Red light therapy – also called photobiomodulation – uses specific wavelengths of visible red light (around 600–700 nanometers) and near-infrared light (700–1100 nanometers). These wavelengths penetrate the skin and interact with the mitochondria, the tiny “power plants” inside our cells.

Inside the mitochondria, red and near-infrared light is absorbed by an enzyme called cytochrome c oxidase. This boosts the efficiency of the electron transport chain, leading to greater production of ATP (adenosine triphosphate) – our cellular energy currency. The result? Enhanced energy availability for repair, regeneration, and healthy cellular function.

Evidence-Based Benefits

While research is ongoing, several key areas have shown promising results:

• Muscle Recovery & Performance: Studies have demonstrated that RLT can reduce exercise-induced muscle fatigue, accelerate recovery, and even improve strength adaptations when used alongside training. This makes it particularly relevant in fitness and Pilates settings.
• Skin Health: Red light stimulates fibroblasts and collagen synthesis, improving skin elasticity, reducing wrinkles, and supporting wound healing.
• Inflammation & Pain Reduction: By modulating inflammatory pathways, RLT has been shown to reduce joint pain and stiffness, particularly in conditions such as arthritis.
• Sleep & Circadian Rhythm: Exposure to natural red wavelengths in the evening may support melatonin production, improve sleep quality, and counterbalance the disruptive effects of blue light.
• Mitochondrial Support in Chronic Conditions: Research suggests RLT may support people with fatigue-related illnesses by improving mitochondrial efficiency.

Unlike many therapeutic tools, RLT is non-invasive, safe, and relaxing. Clients often describe it as a “gentle recharge,” leaving them with a sense of warmth and vitality. When combined with other wellness practices like Pilates, breathwork, and nutrition, red light therapy provides an additional layer of cellular resilience.

Practical Notes

• Consistency Matters: RLT works best through regular sessions.
• Distance & Duration: Devices are most effective when used close to the body (usually 6–12 inches) for 10–20 minutes per area.
• Safety: It does not contain UV light, so it won’t cause tanning or skin damage. Eye protection may be advised for strong devices.

My Thoughts

Red light therapy is not a magic bullet, but the science is compelling, and I do feel benefit from using it myself. By targeting our cells’ ability to produce energy, I believe it can provide a foundational benefit that touches lots of areas of wellbeing.

It’s one of the tools I’ll be weaving into my retreats this year – helping guests restore balance, improve recovery, and leave feeling truly recharged at a cellular level.