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How to Do Red Light Therapy at Home
29.08.25
A Beginner’s Guide to Safe, Effective Use
Red light therapy has moved from specialist clinics into living rooms all over the world and for good reason. This simple, non-invasive technology uses targeted light wavelengths to stimulate your cells, reduce inflammation and support healthier skin, joints and overall wellbeing.
If you’ve just purchased a device or are considering one, this step-by-step guide explains how to get started with red light therapy at home safely, confidently and with maximum benefits.
What is Red Light Therapy?
Red light therapy (RLT), also known as low-level laser therapy (LLLT) or photobiomodulation, is a non-invasive treatment that uses specific wavelengths of red and near-infrared light to stimulate cellular activity. These wavelengths penetrate the skin and are absorbed by mitochondria — the energy-producing components of our cells — helping to boost ATP (adenosine triphosphate) production, which fuels cell repair, regeneration, and overall function.
Baxter Blue’s Red Light Therapy devices are designed with these wavelengths in mind, combining multiple clinically backed nanometers — including red (630nm, 660nm) and near-infrared (810nm, 830nm, 850nm) — in each device. These wavelengths penetrate deep into the skin, muscles, and even joints, where they stimulate energy production in the cells (via the mitochondria), increase circulation, reduce inflammation, and support tissue repair.
Why Red Light Therapy Works
Unlike ordinary light, red and near-infrared wavelengths penetrate deep into your tissues. Once absorbed, they energise the mitochondria, the “powerhouses” of your cells, so they can produce more ATP (energy). With extra fuel, your body can repair damage, reduce oxidative stress and restore balance.
That’s why studies link red light therapy with:
1/ Improved skin tone and collagen production
2/ Reduced joint and muscle pain
3/ Faster recovery from injury
4/ Enhanced circulation and cellular health
5/ Better sleep and mood
Choosing the Right Device
Before you begin, it’s important to select a device that suits your needs.
1/ Wavelengths: Look for both red (around 630–660 nm) for skin-level results, and near-infrared (810–850 nm) for deeper muscles and joints. All our Red Light Panels come with 5 wavelengths - 630nm, 660nm, 810nm, 830nm and 850nm.
2/ Power output: A quality panel should provide strong irradiance (160mW/cm² or higher) to deliver a therapeutic dose.
3/ Treatment area: Compact devices are handy for targeted areas like the face or knees, while larger panels cover more of the body at once.
4/ Build quality & safety: Flicker-free, low EMF and properly certified devices are safer for home use. Baxter Blue's Red Light panels are TGA certified, AS/NZS 60335.2.27:2020 & AS/NZS 50335 .1:2020, FDA registered with CE and ROHS certification.
5/ Helpful extras: Built-in timers, touch screen controls and protective eyewear make sessions easier and safer.
How to Use Red Light Therapy at Home
Here’s a simple process you can follow:
1/ Prepare the area – Clean your skin so light can penetrate effectively.
2/ Set your distance – Position yourself 15–30 cm from the panel.
3/ Time it right – Sessions usually last 10–20 minutes, depending on your goals. We suggest that when starting out your sessions are shorter whilst your body gets used to the red light - start with 3-4 minute sessions slowly building up to the desired time, but don';t exceed 20 minutes.
4/ Protect your eyes – If treating near your face, wear the included eyewear.
5/ Stay relaxed – Sit comfortably and let the light do its work.
Be consistent – Aim for 3–5 sessions per week.
How Often Should You Do It?
Consistency matters more than intensity.
1/ Skin health: 3–5 times per week, 10–15 minutes
2/ Pain & inflammation: Daily until improvement, then maintain 3–4 times weekly
3/ Hair support: Every second day works well
More isn’t always better with red light therapy - stick to recommended times, as overuse can reduce the benefits.
What to expect
During sessions: A soothing warmth from the red light, but no pain.
In the short term: Relaxation and reduced discomfort in sore areas.
In the long term: Brighter skin, improved mobility, and enhanced overall wellbeing after several weeks of consistent use.
Safety and Best Practice
Red light therapy is well tolerated and safe for most people. Just keep these tips in mind:
1/ Don’t exceed recommended session times.
2/ Always use protective eyewear when treating near your eyes.
3/ Check with your healthcare provider if you’re pregnant, taking photosensitive medication, or managing a medical condition.
Final Thoughts
Red light therapy at home is one of the simplest ways to support your health and recovery naturally. With the right device, safe use, and consistent practice, you can experience a wide range of benefits—all from the comfort of your living room.
FAQ's
Q1: How many times a week should you do red light therapy at home?
Most people benefit from 3–5 sessions per week, each lasting 10–20 minutes depending on your goals.
Q2: Can I use red light therapy every day?
Yes, daily use is safe for most people, especially for pain or injury recovery. However, benefits often plateau after 20 minutes per area.
Q3: How close should I sit to a red light therapy panel?
Position yourself 15–30 cm from the panel for best results. Closer distances increase intensity; further away reduces effectiveness.
Q4: Is red light therapy safe for the eyes?
Yes, but protective eyewear is recommended if you’re using it near the face. Always follow manufacturer safety guidance.
Q5: How soon will I see results from red light therapy?
Some people notice improvements in sleep and energy within a week. Skin and pain benefits usually become visible after 4–8 weeks of consistent use.
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