Red Light Therapy: The Recovery Secret I Wish More Women Knew About!
If you’ve ever thought, “Why is healing taking forever?”
Or felt like your body is doing okay but still kind of stuck in second gear...
Let me introduce you to one of my favorite recovery tools: red light therapy.
No, it’s not some trendy miracle cure. It’s not replacing your breathwork, strength training, or pelvic floor therapy.
But it’s one of those small things you can add to your routine that works deep inside your body, in a way most people don’t even realize.
Let’s break down how it works, why it’s helpful, and how I use it in my own healing and wind-down routine a few times a week.
What Even Is Red Light Therapy and Why Are We Talking About It Now?
Red light therapy (also known as photobiomodulation or low-level laser therapy) uses specific wavelengths of red and near-infrared light to target your cells.
That light travels through the skin and stimulates your mitochondria—your cells’ energy powerhouses—to boost ATP production, reduce inflammation, improve circulation, and help tissue repair from the inside out.
It’s been used in clinical and sports rehab settings for decades, but now we have more accessible at-home devices, making it easier than ever to stack it into your routine without adding more “stuff” to your to-do list.
Okay, But Let’s Be Real…Does It Actually Do Anything?
If you’re skeptical, I get it. There are so many things out there promising big results with no effort.
But this one?
It’s legit. Red light therapy is backed by research, and while the effects aren’t flashy or instant, the cellular benefits are real.
We’re talking about:
Reduced inflammation
Improved circulation and tissue repair
Nervous system regulation
Support for stress recovery, pain modulation, and sleep
It’s not something that “fixes” your symptoms overnight, and it’s definitely not a substitute for proper rehab. But if your body is already doing the healing work, red light helps amplify it.
How It Ties into Core, Pelvic Floor, and Full-Body Recovery
If you’re on a healing journey—whether it’s postpartum, post-injury, or just trying to break out of that chronic tension or pain cycle—red light therapy can be a helpful support tool.
Struggling with scar tissue discomfort? Red light can help soften and mobilize it over time.
Feeling like your pelvic floor is constantly tight or stuck? It can support nervous system regulation and deeper relaxation.
Managing back pain or core tightness that won’t let up? It can promote circulation and reduce inflammation so your muscles recover faster.
It’s not a replacement for breathwork or movement, but it makes those things work better.
How I Use It in My Routine (And Why Nighttime Is My Favorite)
I started using red light therapy consistently in mid-2023. Just a few times a week—but it’s become one of my favorite things to stack into my nighttime routine.
If you’ve followed me for a while, you know I’m big on habit stacking—layering helpful practices into my existing routines.
So I’ll turn on my red light, throw my legs up on the wall (truly, don’t tempt me with a good time), and spend 15–20 minutes breathing, doing pelvic floor relaxation stretches, or even reading a book.
As someone whose brain is always on, this has become my go-to way to slow everything down. And honestly? I sleep better because of it.
Sleep, nervous system regulation, and deep rest all support the healing process. And while red light may not give you instant “before and after” results, the work it does deep inside your cells, especially around stress recovery and tissue healing, is where so much long-term progress starts.
How to Start Using Red Light Therapy (Without Overthinking It)
It’s super easy to incorporate:
Use on bare skin, 10–20 minutes at a time
Aim for 3–5x per week, or more if you enjoy it
You can use it any time of day, but I personally love it in the evening
Don’t stare directly into the light
No complicated setup required—just consistency
Lower frequencies target superficial tissues like skin and scars, while higher wavelengths are better for deeper muscle and joint support.
Final Thoughts
Red light therapy won’t fix everything. It won’t replace movement, breathing, sleep, or nutrition.
But when layered into a thoughtful healing routine, it supports the body in a deeper way—especially for women navigating long-term healing, stress, fatigue, or pelvic floor rehab.
If you’re already doing the work but still feeling stuck, this might be the missing piece your body’s been waiting for.
Feet up. Light on. Breathe deep. Your nervous system will thank you :)
