Your First Red Light Therapy Session: What to Expect

Last updated: April 2026

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before starting any treatment.

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Quick Answer

Red light therapy, also called photobiomodulation, uses specific light wavelengths to boost cellular energy (ATP) in mitochondria, leading to better cell function and repair, a technique that has been around for over 50 years.
It's generally low risk and non-heating, but protective eyewear is recommended to avoid direct eye exposure.
The therapy was first discovered by Hungarian physician Endre Mester in the 1960s, whose experiments with red lasers on rats led to observed hair growth and wound healing.
Many devices are FDA-approved, including Class II medical devices like the Joovv Go 2.0, which is intended for temporary relief of minor muscle and arthritis pain, temporary increase in local blood circulation, and temporary relaxation of muscles.

Starting red light therapy can feel like stepping into a new frontier of wellness. This non-invasive treatment, also known as photobiomodulation or low-level light therapy, harnesses specific wavelengths of light to stimulate cellular processes within the body. Unlike tanning beds or UV rays, it's non-heating and non-damaging, making it appealing for a wide range of wellness goals. The therapy has steadily gained scientific credibility, with its origins tracing back over 50 years to the 1960s when Hungarian physician Endre Mester discovered its effects on hair growth and wound healing in rats. Today, red light therapy is considered generally low risk for most people, though precautions like protective eyewear are recommended. Many devices available, such as the Joovv Go 2.0, are FDA-approved and classified as Class II medical devices, specifically intended for purposes like temporary relief of minor muscle pain and increased local blood circulation.

What is Red Light Therapy (Photobiomodulation)?

Red light therapy, also known by several other terms like photobiomodulation (PBM) or low-level light therapy (LLLT), is a specialized treatment that uses specific wavelengths of light to interact with the body's cells. This method involves applying infrared and near-infrared light directly to the skin. Travis Baughman, PT, DPT, Cert.MDT, from LHM Physical Therapy Institute, explains that red light therapy is a "low-level light treatment that uses infrared and near-infrared light applied directly to the skin." He further clarifies that "Unlike tanning beds or UV rays, it’s non-heating and non-damaging—making it appealing for a wide range of wellness goals" (https://lhmphysicaltherapy.com/news/red-light-therapy-guide/). This fundamental difference sets it apart from other light-based treatments that rely on heat or ultraviolet radiation.

Understanding the Types of Light Used

The therapy primarily employs two types of light: visible red light and invisible near-infrared (NIR) light. Visible red light targets the more superficial layers of the skin, while near-infrared light has the ability to penetrate deeper into the body. When these lights make contact with the skin at specific wavelengths, their light particles, known as photons, move beneath the surface. This dual approach allows red light therapy to address a broad spectrum of concerns, from skin surface issues to deeper tissue and muscle conditions. The precision of these wavelengths is crucial to their therapeutic effect, as they are specifically chosen for their ability to be absorbed by cellular components.

The Science Behind the Names

The term "photobiomodulation" itself, often shortened to PBM, highlights the core mechanism of the therapy: "photo" refers to light, "bio" to living systems, and "modulation" to the alteration or regulation of biological processes. Praveen Arany, PhD, DDS, an associate professor at the University of Buffalo and the interim director of the Center of Excellence for Photobiomodulation at Shepherd University, notes that "There’s another term for light therapy, and that is photobiomodulation (or PBM for short)." This emphasizes the scientific foundation of the treatment, moving it beyond mere wellness trends. Other terms like low-level laser treatment (LLLT) and cold laser treatment also describe the same underlying principle, indicating the use of low-power lasers or LEDs that do not produce heat. Jared Jagdeo, MD, founding director of the Center for Photomedicine at SUNY Downstate Health Sciences University, further defines red light therapy (RLT) as a type of "photomedicine," which he describes as "the use of light to treat skin and other health conditions" (https://www.everydayhealth.com/wellness/red-light-therapy/guide/). This collective understanding underscores the medical and scientific community's growing interest and acceptance of this light-based intervention.

Distinguishing Red Light Therapy from Other Light Treatments

A key aspect of red light therapy is its non-thermal nature. Unlike tanning beds that emit harmful UV rays and generate heat, or certain laser treatments that use heat to ablate tissue, red light therapy operates at a lower intensity that does not damage or heat the skin. This characteristic makes it a gentle yet effective option for various applications. The specific wavelengths used are designed to be therapeutic, promoting cellular function without causing adverse effects often associated with other forms of light exposure. The widespread availability of consumer devices, from masks to panels, on nearly every skincare website, points to its increasing popularity and accessibility, but also highlights the importance of understanding how it works safely and effectively.

How Does Red Light Therapy Work at a Cellular Level?

Red light therapy functions by delivering specific wavelengths of light that penetrate the skin, reaching deep into muscles, tissues, and individual cells. This process is often likened to "cells as tiny batteries," where the light acts as a charge. The effectiveness of red light therapy stems from its interaction with the mitochondria, which are often called the "powerhouses" of the cell. When these specific light wavelengths hit the skin, the light particles, or photons, are absorbed beneath the surface.

The Role of Mitochondria and ATP Production

Inside the mitochondria, there is a specific protein called cytochrome c oxidase that absorbs these light photons. This absorption is a critical step in the mechanism of action. Once absorbed, it leads to an increased production of ATP (adenosine triphosphate). ATP is the primary energy currency of the cell. Think of it as the fuel that powers all cellular functions. When cells have more ATP, they are essentially "energized." This boost in cellular energy allows cells to perform their functions more efficiently, including repair and regeneration. This mechanism is why red light therapy is linked to a wide array of health benefits. The Atria Health Institute's guide to red light therapy explains that when these lights hit the skin at specific wavelengths, "the light particles, or photons, penetrate beneath the surface of the skin. There, they are absorbed by a specific protein inside the mitochondria called cytochrome c oxidase. This leads to increased production of ATP (adenosine triphosphate)" (https://atria.org/education/your-guide-to-red-light-therapy/).

Activating Cellular Defenses and Improving Circulation

Beyond just increasing ATP, the absorption of red and near-infrared light by cytochrome c oxidase triggers a cascade of beneficial cellular responses. One significant effect is the activation of the body’s antioxidant defenses. This helps to reduce oxidative stress, which is a key factor in aging and many chronic diseases. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, leading to cellular damage. By boosting antioxidant defenses, red light therapy helps protect cells from this damage.

Another crucial outcome is the release of nitric oxide. Nitric oxide is a powerful vasodilator, meaning it helps to relax and widen blood vessels. This improved blood vessel function leads to better circulation, allowing more oxygen and nutrients to reach tissues, and facilitating the removal of waste products. Enhanced blood flow is vital for tissue repair and overall cellular health. The increase in cellular activity resulting from these processes is directly linked to improved blood flow, increased collagen and elastin production, reduced inflammation, and accelerated tissue healing. With this energy boost, cells can perform their functions more efficiently, including repair and regeneration. In the skin, this also improves circulation and reduces inflammation, as detailed in Atria Health Institute's guide to red light therapy.

The Cumulative Effect of Cellular Enhancement

The collective impact of increased ATP production, activated antioxidant defenses, and enhanced nitric oxide release creates an environment where cells can thrive. This means that cells can repair themselves faster, function better, and withstand environmental stressors more effectively. Whether it's a skin cell trying to produce more collagen, a muscle cell recovering from strenuous activity, or an immune cell fighting inflammation, the cellular energy boost provided by red light therapy supports these vital processes. This foundational cellular mechanism is what underpins the diverse applications and benefits observed with red light therapy across various health and wellness goals. The depth of penetration and the specific cellular targets make it a unique and powerful tool in non-invasive treatment approaches.

What Are the Proven Benefits of Red Light Therapy?

Red light therapy is utilized for a variety of health and wellness objectives due to its ability to stimulate cellular activity and promote healing. People turn to this therapy for tangible benefits ranging from pain management to skin rejuvenation and faster recovery. The enhanced cellular function, fueled by increased ATP production, translates into measurable improvements in various bodily systems.

Relief from Pain and Accelerated Recovery

One of the most common applications of red light therapy is for pain relief. It helps alleviate joint pain, osteoarthritis discomfort, and muscle soreness. This makes it a popular choice for athletes seeking to recover faster from workouts and individuals dealing with chronic pain conditions. The anti-inflammatory effects of red light therapy play a significant role here, reducing swelling and discomfort in affected areas. For instance, the Joovv Go 2.0 is an over-the-counter Class II medical device specifically indicated for "temporary relief of minor muscle pain" and "minor arthritis pain" (https://joovv.com/blogs/joovv-blog/joovv-go-2-0-treatment-guidelines?srsltid=AfmBOoon97PS8cNJHnF_T7nev0HorCcVruYSz6M36MK9Bqe_A3BdXMB). This device is also intended for "temporary increase in local blood circulation" and "temporary relaxation of muscles," further contributing to pain reduction and recovery. Beyond everyday aches, red light therapy also accelerates muscle recovery after workouts or even surgery, helping tissues repair faster and reducing downtime.

Enhanced Healing and Skin Health

Red light therapy is highly effective in promoting enhanced wound healing. It accelerates tissue repair, improves circulation to the injured area, and helps reduce the formation of scars. This benefit extends to recovery from chronic wounds, burns, and surgical incisions, where efficient cellular regeneration is crucial. The boost in collagen and elastin production also contributes to better skin integrity during the healing process.

For general skin health, red light therapy offers significant aesthetic improvements. It enhances skin appearance by reducing wrinkles, boosting the production of collagen, and increasing skin elasticity. Collagen and elastin are vital proteins that provide structure and flexibility to the skin, and their increased production leads to a more youthful and firm complexion. Beyond anti-aging, red light therapy also helps manage inflammatory skin conditions such as acne and psoriasis. By reducing inflammation and improving cellular turnover, it can calm flare-ups and promote clearer skin. The LHM Physical Therapy Institute highlights that people use red light therapy for "enhanced wound healing" and "hair growth support in some cases" (https://lhmphysicaltherapy.com/news/red-light-therapy-guide/). The Atria Health Institute further confirms these benefits, stating that red light therapy "Improves skin appearance by reducing wrinkles, boosting collagen, and increasing elasticity" and "Helps manage conditions like acne and psoriasis" (https://atria.org/education/your-guide-to-red-light-therapy/).

Supporting Hair Growth and Overall Wellness

While more research is always ongoing, red light therapy has shown potential for supporting hair growth in some cases. This is believed to be due to improved circulation to the scalp and stimulation of hair follicles, leading to healthier and potentially thicker hair. Whether an individual is an athlete recovering from an injury, someone aiming for better skin health, or seeking relief from chronic pain, red light therapy offers potential benefits worth exploring. The widespread interest from researchers, universities, and hospitals, as well as the availability of at-home devices, suggests a growing recognition of its diverse applications. The therapy is backed by research and real-world results, especially when it comes to reducing inflammation, easing pain, and speeding up muscle recovery, as noted by LHM Physical Therapy Institute's guide.

Is Red Light Therapy Safe?

For most individuals, red light therapy is generally considered a low-risk treatment with minimal side effects. This safety profile is a key reason for its growing popularity in both clinical settings and at-home use. The fundamental aspect contributing to its safety is the nature of the light wavelengths employed.

Non-Heating and Non-Damaging Light

Unlike other light-based treatments such as tanning beds or some ablative lasers, red light therapy uses wavelengths that do not heat the skin. Travis Baughman, PT, DPT, Cert.MDT, from LHM Physical Therapy Institute, explicitly states that red light therapy "is non-heating and non-damaging" (https://lhmphysicaltherapy.com/news/red-light-therapy-guide/). This characteristic eliminates the risk of burns or thermal damage to skin tissues. The "cold laser treatment" synonym for photobiomodulation further emphasizes this non-thermal property. The goal of red light therapy is to stimulate cellular processes through photon absorption, not to induce a thermal response. This makes it a gentle option suitable for various skin types and conditions.

Addressing Potential Side Effects and Precautions

While generally safe, a few precautions are important to ensure a comfortable and effective experience. Individuals with light-sensitive skin may experience mild and temporary side effects, such as redness or irritation. These reactions are typically minor and resolve quickly. It is always advisable for anyone with known light sensitivity to start with shorter treatment durations or consult with a healthcare professional before beginning therapy.

A critical safety measure is to avoid direct eye exposure to the intense light emitted by red light therapy devices. The wavelengths can be very bright and potentially harmful to the eyes, particularly the retina. For this reason, protective eyewear is strongly recommended during sessions. Many professional and at-home devices come with specialized goggles or eye protection. The LHM Physical Therapy Institute advises, "Avoid direct eye exposure—protective eyewear is recommended" (https://lhmphysicaltherapy.com/news/red-light-therapy-guide/). This simple step ensures that the therapeutic benefits are enjoyed without any risk to vision.

The Importance of FDA Approval

To ensure both safety and efficacy, it is crucial to choose an FDA-approved device. The FDA (U.S. Food and Drug Administration) regulates medical devices, and approval signifies that the product has met specific standards for safety and performance. When a device is FDA-approved, it provides an assurance that it has undergone rigorous testing and review. For example, the Joovv Go 2.0 is an "over the counter class II medical device" (https://joovv.com/blogs/joovv-blog/joovv-go-2-0-treatment-guidelines?srsltid=AfmBOoon97PS8cNJHnF_T7nev0HorCcVruYSz6M36MK9Bqe_A3BdXMB), which means it has been cleared by the FDA for specific indications. Always choosing an FDA-approved device is a primary recommendation to ensure a safe and effective treatment experience. The LHM Physical Therapy Institute specifically states, "Always choose an FDA-approved device to ensure safety and efficacy" (https://lhmphysicaltherapy.com/news/red-light-therapy-guide/). This guidance helps consumers navigate the market and select trustworthy products that deliver on their promises without compromising health.

What to Expect During Your First Session?

Your first red light therapy session is typically a straightforward and comfortable experience, often described as painless. The exact setup and procedure will depend on whether you are using a professional clinic's equipment or an at-home device. Regardless of the setting, the core principle remains the same: exposing the targeted area of your body to specific wavelengths of red and near-infrared light.

Device Types and Application Methods

Red light therapy can be administered through a variety of devices, each designed for different body parts or treatment areas. For facial concerns, such as improving skin appearance or managing acne, masks are commonly worn over the face. These masks ensure even exposure to the delicate facial skin. Wearable caps are available for those targeting hair growth support, directing light to the scalp. For more localized issues on the body, such as joint pain or muscle soreness, handheld wands can be applied directly to the specific body part. These wands allow for precise targeting of smaller areas. For larger body sections like the legs, arms, or back, larger panels are used. These panels are suitable for comprehensive treatment of bigger areas, ensuring broad and consistent light exposure. The Atria Health Institute explains that "Red light therapy can be administered through masks you wear over the face, wearable caps, hand-held wands that can be applied to other body parts, and via panels suitable for larger areas such as legs or arms" (https://atria.org/education/your-guide-to-red-light-therapy/).

Setting Up At-Home Devices

If you opt for an at-home red light therapy system, such as those from Joovv, the initial setup is generally a one-time, straightforward process. Devices like the Joovv 3.0 systems come with clear instructions to guide you through assembly and initial configuration. For example, Joovv provides detailed "Quickstart Guide" for single device setup and "Assembly Guide" for accessories like the Mobile Stand 3.0 (https://joovv.com/pages/setup-3-0?srsltid=AfmBOopvS1-MV-iOBszSbVWPoeADihmG0jr3FxQz9Quwd8g4Q2QcXahb). This ensures that users can begin their therapy without complex technical hurdles. The Joovv Generation 2.0 devices also require "straight-forward, one-time assembly" (https://joovv.com/blogs/joovv-blog/treatment-guidelines-2?srsltid=AfmBOoq4RPQ5vV7tB0p0aesg72K5m6yyoPrRzEG0Tw-Ercxf_jn0mB6b), making the process accessible for beginners. Many modern devices also offer companion mobile apps that provide additional features and allow for customizable treatment times. These apps can help users track their sessions, set reminders, and adjust intensity or duration based on their specific needs and device capabilities. This integration of technology enhances the user experience, making it easier to incorporate red light therapy into a daily routine.

During the Session

During the session itself, you will typically position yourself comfortably in front of or under the red light device, ensuring the targeted area is exposed to the light. You might feel a gentle warmth, although the therapy is non-heating. The experience is usually relaxing, and many people read, listen to music, or simply rest during their session. The duration of a session can vary, often ranging from 10 to 20 minutes, depending on the device, the specific condition being treated, and personal recommendations. Protective eyewear should always be worn to shield your eyes from the bright light. After the session, there is typically no downtime, and you can immediately resume your normal activities. Some individuals might notice a slight redness in the treated area, especially if they have sensitive skin, but this is usually temporary. The consistent and appropriate use of red light therapy, guided by device instructions and professional advice, is key to achieving the desired benefits.

When Did Red Light Therapy Begin?

The concept of using light for therapeutic purposes, specifically what we now know as red light therapy, has a history spanning more than half a century. Its origins are rooted in scientific discovery rather than ancient practices, beginning in the mid-20th century. This history provides context for its current scientific credibility and widespread adoption.

The Pioneering Work of Endre Mester

Light therapy was discovered in the 1960s by a Hungarian physician named Endre Mester. His initial work laid the foundation for photobiomodulation. Mester's groundbreaking research involved scientific experiments with red lasers on rats. He was reportedly investigating the potential effects of low-power lasers on cancer, but his experiments yielded an unexpected and significant observation. Instead of affecting cancer, the red lasers caused two distinct and beneficial biological responses in the rats.

Specifically, Mester observed enhanced hair growth and accelerated wound healing in the treated animals. This accidental discovery was pivotal. It demonstrated that certain wavelengths of light, even at low power, could have a profound effect on biological tissues, stimulating cellular processes without causing damage. These findings, published in the Journal of Biophotonics, marked the true beginning of what would evolve into modern red light therapy. Everyday Health's beginner's guide confirms this history, stating that "Light therapy has been around for more than 50 years. It was discovered by the Hungarian physician Endre Mester in the 1960s, when scientific experiments with red lasers on rats led to hair growth and wound healing."

From Skepticism to Scientific Credibility

For many years following Mester's discovery, light therapy faced considerable skepticism within the scientific and medical communities. It was often dismissed or "largely considered bogus" by some, as noted in the Everyday Health guide. This skepticism was partly due to the limited understanding of the underlying cellular mechanisms at the time, and perhaps also because the concept of "light healing" seemed too simplistic or anecdotal to some. The lack of widespread, rigorous scientific studies in its early days also contributed to its slow acceptance.

However, over the decades, persistent research and advancements in understanding cellular biology began to shed more light on how photobiomodulation actually works. With new research emerging, even if some findings were initially conflicting, the scientific community gradually started to take notice. The accumulation of evidence demonstrating increased ATP production, reduced inflammation, and enhanced tissue repair capabilities, as discussed earlier, has steadily built a strong case for red light therapy. Today, the technique has "steadily gained scientific credibility," with numerous studies supporting its efficacy for various health and wellness applications. This journey from an unexpected discovery in the 1960s to a recognized and scientifically backed therapy underscores the power of empirical observation and ongoing research in advancing medical understanding. The fact that it has been around for "more than 50 years" highlights its enduring presence and evolving acceptance in the realm of non-invasive treatments.

Frequently Asked Questions

How often should I use red light therapy?

The frequency of red light therapy sessions can vary depending on the device, the specific condition being treated, and individual response. Many at-home device manufacturers, like Joovv, provide general guidelines to help users implement red light therapy into their daily routine. For example, the Joovv Go 2.0 is designed for regular use to provide temporary relief of minor muscle and arthritis pain. It's often recommended to start with a few sessions per week and adjust as needed, always following the specific instructions provided with your FDA-approved device.

What's the difference between red light and near-infrared light?

Red light and near-infrared (NIR) light are both used in red light therapy, but they differ in their wavelengths and penetration depth. Visible red light targets more superficial layers of the skin, making it effective for surface-level concerns like skin appearance and inflammatory skin conditions. Invisible near-infrared light, on the other hand, has longer wavelengths that allow it to penetrate deeper into the body, reaching muscles, tissues, and even cells. This deeper penetration makes NIR light beneficial for conditions like joint pain, muscle recovery, and wound healing.

Can red light therapy help with chronic pain?

Yes, red light therapy is commonly used for pain relief, including chronic pain conditions. It helps alleviate joint pain, osteoarthritis, and muscle soreness by reducing inflammation and improving blood flow. The Joovv Go 2.0, a Class II medical device, is specifically indicated for "temporary relief of minor muscle pain" and "minor arthritis pain" (https://joovv.com/blogs/joovv-blog/joovv-go-2-0-treatment-guidelines?srsltid=AfmBOoon97PS8cNJHnF_T7nev0HorCcVruYSz6M36MK9Bqe_A3BdXMB). By boosting cellular energy and promoting tissue repair, it can contribute to a reduction in pain and improved function over time.

Are there any side effects to red light therapy?

For most people, red light therapy is considered low risk with rare side effects. The wavelengths used do not heat the skin, so there's no risk of burns. However, individuals with light-sensitive skin may experience mild redness or irritation, which is usually temporary. It is crucial to use protective eyewear during sessions to avoid direct eye exposure, as the light can be intense. Always choose an FDA-approved device to ensure safety and efficacy, as recommended by the LHM Physical Therapy Institute.

How long does it take to see results from red light therapy?

The time it takes to see results from red light therapy can vary depending on the condition being treated, the consistency of use, and individual factors. Some people may experience immediate relief from pain or muscle soreness, while improvements in skin appearance or chronic conditions might take several weeks or even months of consistent use. For example, benefits like reduced wrinkles, boosted collagen, and increased elasticity improve gradually with regular sessions. Adhering to the recommended treatment guidelines for your specific device is key to achieving optimal outcomes.