How to Use a Red Light Therapy Panel at Home: Distance, Time and Routine
Short answer: for the ThermoLab Aura Pro 300W, we suggest sitting 6 to 8 inches from the panel for about 10 minutes, or 12 inches away for 15 to 20 minutes, up to five days a week. Wear the included goggles, keep skin clean and dry, and talk to your healthcare provider first if you have a health condition, are pregnant, or take medication.
What you need
- A red light panel. The Aura Pro 300W has 60 LEDs at 660nm red and 850nm near-infrared, with separate switches for each.
- A way to hold it. The box includes a fold-out stand, a door hook bracket, two ratchet hangers and steel wires.
- The included goggles.
- A timer.
Step by step
- Set up the panel. Stand it on a table or hang it from a door. Check it is stable before you switch it on.
- Prepare your skin. Clean, dry skin with no lotion, sunscreen or makeup on the area.
- Put on the goggles. The light is bright. Eye protection is sensible every time.
- Choose your light. Use the separate switches to run red, near-infrared, or both.
- Pick your distance and time. See the table below.
- Relax and time it. Sit or stand still, face the panel, and set a timer.
- Switch off. Turn both switches off when the timer ends.
Distance and time guide for the Aura Pro
| Distance | Time per session | How often |
|---|---|---|
| 6 to 8 inches | About 10 minutes | Up to 5 days a week |
| 12 inches | 15 to 20 minutes | Up to 5 days a week |
This is our guidance for this specific panel. Other panels differ, so follow the manual for yours. The closer you sit, the shorter the session, because more light reaches you per minute.
Common mistakes
- Skipping the goggles. Bright light into your eyes is uncomfortable.
- Staying too close for too long. More is not better; stick to the table.
- Light through clothing. Clothes block most of the light. Expose the area.
- Expecting instant change. Wellness habits take time. We cannot promise a result for any individual.
Building it into your week
A simple routine is to use the panel at the same time each day, such as after a shower or in the evening, and to pair it with another relaxing habit. If you also use a steam sauna, put the panel session on a different part of the day rather than stacking them back to back. See How Long Should You Stay in a Steam Sauna for session guidance on that side.
Who should check with a healthcare provider first
Talk to your healthcare provider before using any light device if you:
- are pregnant
- take medication, especially any that makes skin more sensitive to light
- have a health condition or a history of skin problems
- have eye conditions
Our panels are general wellness devices. They are not intended to diagnose, treat or prevent any disease.
Frequently asked questions
How far should I sit from a red light panel?
For the Aura Pro, 6 to 8 inches for about 10 minutes, or 12 inches for 15 to 20 minutes.
How often can I use it?
Our guidance is up to five days a week.
Do I need goggles?
We recommend them every session. They are included with the Aura Pro.
Can I use red and near-infrared together?
Yes. The Aura Pro has separate switches, so you can run either on its own or both together.
Where do I start if I am buying a panel?
Read our red light panel buying guide.
This article is for general information and is not medical advice. If you have a health condition, are pregnant or take medication, talk to your healthcare provider before using a red light device.
By Tod Key, founder of ThermoLab. Last updated October 22, 2026.
