Forget expensive spa trips for advanced therapy. You can now do powerful PEMF combination therapy right at home. This guide shows simple, low-cost ways to pair your PEMF mat sessions with other treatments. Think light, scent, sound, and daily habits. We cover red light therapy, aromatherapy, sound therapy, salt, breath work, facial care, reading, watching shows, visualization, and Nidra Yoga. Transform your home wellness routine.

Here's a quick rundown of the blogpost

• Chromotherapy
• Red Light Therapy
• Aromatherapy
• Sound Therapy
• Himalayan Salt Therapy
• Breathing exercises and mindfullness
• Facial care with face masks
• Literature and audiobooks
• TV series and movies
• Guided visualization and positive affirmations
• Nidra Yoga

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Chromotherapy

Chromotherapy, or color therapy, uses light and color to shift how you feel. Purple helps with stress, pain, immunity, and sleep. Light blue cools inflammation, calms emotions, and soothes the throat. Blue supports mental health, blood purification, and deep physical cleansing. Green steadies hormones, digestion, and the nervous system. Yellow increases focus, muscle energy, skin healing, and digestion. Orange warms, lifts mood, and supports lungs and thyroid. Red increases energy, circulation, and body heat.

You can add chromotherapy to your PEMF mat sessions using free apps like Color Relax, Colors: Stress, Sleep, Relax, or mycoocoon Color-Institute. Dim the lights for best effect.

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The HealthyLine Rainbow Chakra Mat includes built-in chromotherapy

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Red Light Therapy

Pair your PEMF mat with red light therapy to support skin repair and energy at the same time. While PEMF works on cellular recovery, a red light mask can focus on your face. It helps stimulate collagen, reduce inflammation, and improve tone. It's a simple layered approach you can do at home. 

Learn more about the science behind Red Light Therapy

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HigherDOSE Red Light Face Mask

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AROMATHERAPY

Aromatherapy adds another layer to your PEMF mat session, with each scent supporting a different mood or goal. Use soy candles or an essential oil diffuser to set the tone. You can match scents to what you need like calm, focus, energy, or rest.

🔹 Muscle Pain and Inflammation: Eucalyptus
🔹 Relaxation and Stress Relief: Lavender
🔹 Energy and Mental Clarity: Peppermint
🔹 Immune Support: Frankincense
🔹 Respiratory Health: Tea Tree

These are just a few examples. For more options, see The Best Essential Oils To Use In Your Infrared Sauna. You can also mix your own custom blend to fit your preferences. For ideas, check out our blog post Make Your Own Sauna Essential Oils.

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TherAroma: A portable diffuser creating pure essential oil mist without water or heat

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SOUND THERAPY

Sound therapy adds a calming layer to your session, with soothing sounds easing stress alongside the heat. You can try guided meditations, sound baths, or music tuned to healing frequencies, many of which are free online. White noise machines also work well, offering natural sounds to help you relax.

Apps like Brain.fm, myNoise, and Binaural Beats Therapy offer a range of sounds and customization. Healing Sounds is another option with binaural beats and healing frequencies.

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HIMALAYAN SALT THERAPY

Himalayan salt therapy is said to support respiratory function and skin health, along with purifying the air. While many users report benefits, the science is still early, with ongoing studies exploring its potential [1].

Adding a Himalayan salt lamp to your room during your PEMF session creates a soft glow and a calming, beach-like atmosphere. For most users a mid-range lamp between 5 and 10 pounds and priced around 35 to 45 dollars strikes the ideal balance. It emits enough negative ions for air purification [2], provides a calming amber glow without overwhelming the room, and includes wellness features like dimmers while complementing your PEMF session’s tranquil atmosphere.

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Besides these therapies, you can include other practices during your PEMF mat session to improve both physical results and mental health. Here are a few suggestions:

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Breathing Exercises and Mindfulness

Inhale relaxation, exhale tension with breathing exercises and mindfulness, turning each breath into a quick mental break.  

🔹 Deep, controlled breathing helps relaxation and increases oxygen flow, supporting the detox your body starts in infrared heat [3].

🔹 Focusing on your breath or following a guided meditation can turn your PEMF session into a space for calm and clarity [4].

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Facial Care with Face Masks

Get a spa experience by using facial masks during your PEMF sessions. Whether hydrating, purifying, or anti-aging, masks used during your session can improve skincare results. Their active ingredients improve skin elasticity, hydration, and tone, leaving your skin feeling refreshed and radiant.

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At Saunace we recommend this power duo: HigherDOSE and Young Goose. HigherDOSE uses infrared technology to improve circulation and detox, while Young Goose offers dermatologist-tested formulas to repair and strengthen skin.

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Saunace is supported by its audience. When you purchase through links on our website, we may earn an affiliate commission. Learn more.

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Engaging in Literature and Audiobooks

Escape the real world without screens by reading or listening to books and podcasts during your PEMF session. It’s a great way to relax and engage your mind.

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Watching Favorite TV Series or Movies

Watching TV or movies during your PEMF session turns it into a personal theater experience. Hands-free and warm, it’s an easy way to relax and enjoy your favorite shows or a new film.

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Guided Visualization and Positive Affirmations

Pair your PEMF sessions with guided visualizations or calming videos to support mental wellness. Adding positive affirmations helps strengthen self-esteem and promote a positive mindset [5].

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nidra yoga

Nidra yoga is ideal to practice while lying on your PEMF mat because it’s simple and guided, so no experience is needed. It’s similar to Savasana but more extensive, helping you relax deeply, withdraw your senses, and release tension [6].

Nidra yoga supports physical healing and helps with sleep. Sessions usually last about as long as a sauna blanket session. You can find free Nidra yoga guidance online on platforms like YouTube and Spotify. Choose a voice that works for you to guide your practice.

🔹 Find a quiet spot
🔹 Put up a ‘do not disturb’ sign
🔹 Snuggle into your blanket
🔹 Rest your arms by your sides with palms facing up
🔹 Close your eyes
🔹 Follow the guide’s voice

Note: Stay awake during yoga nidra by repeating to yourself, ‘I won’t sleep. I will stay awake.’

While yoga nidra focuses on stillness and restoration, your PEMF mat also supports gentle stretching or more active yoga flows. It offers space and support for styles from restorative yin to energizing vinyasa.

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Adding one or more complementary therapies to your PEMF mat session creates a multi-sensory heat experience. Try different combinations to find what fits you best, whether that is guided visualizations with affirmations or reading under a Himalayan salt lamp. The options are endless and you control your experience. Share your unique combos so we can inspire and support each other in wellness.

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Looking to expand your knowledge on PEMF mats? Check out these articles next, and visit our blog at saunace.com for even more expert insights and reviews.

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References

1. Prof. Dr. Dhrubo Jyoti Sen et al., Halite; The Rock Salt: Enormous Health Benefits, World Journal of Pharmaceutical Research, https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1480495868.pdf

2. Denise Mann, Negative Ions Create Positive Vibes, WebMD, https://www.webmd.com/balance/features/negative-ions-create-positive-vibes

3. American Lung Association, Breathing Exercises, https://www.lung.org/lung-health-diseases/wellness/breathing-exercises

4. Crystal Hoshaw, What is Mindfulness? A Simple Practice for Greater Well-being, Healthline https://www.healthline.com/health/mind-body/what-is-mindfulness

5. Crystal Raypole, Positive Affirmations: Too Good to Be True? Healtline, https://www.healthline.com/health/mental-health/do-affirmations-work

6. Wikipedia contributors. (n.d.). Yoga nidra. Wikipedia. Retrieved July 20, 2025, from https://en.wikipedia.org/wiki/Yoga_nidra