How Far Should You Stand From Your Red Light Panel? Distance Guidelines Explained

One of the most common questions people ask after setting up a red light panel is simple: how far should you stand from your red light panel for the best results. You might see photos of people almost touching their device and others standing several feet away. Distance is not a small detail. It shapes how much light your body receives, how comfortable sessions feel, and whether you stay consistent.

The goal is not to chase the maximum possible intensity. It is to find a distance that delivers a useful dose of light in a realistic session length, without overheating or straining your body. This guide will walk you through practical distance guidelines, how to adjust for your goals, and how to build a routine around your Biolight panel that you can actually maintain.

Why Distance Matters With Red Light Therapy

Red light therapy is about delivering a certain amount of light energy to your tissues over time. Distance directly affects that dose.

Intensity decreases with distance

Panels emit light that spreads out as it travels. As you move away:

• Light is distributed over a larger area.
  
  

• The intensity at any single point on your skin decreases.
  
  

• You need more time to receive the same total dose.
  
  

Standing extremely close means higher intensity and shorter sessions, but it can also mean more heat and less comfort. Standing very far away is gentle, but sessions may become so long that you stop doing them.

Comfort and practicality

Distance is not just a physics problem. It is also a comfort and habit problem. Your ideal distance should let you:

• Relax in a stable stance or seated position.
  
  

• Breathe easily without feeling overheated or overwhelmed.
  
  

• Complete the full session without fidgeting or needing to stop early.
  
  

If you dread sessions because your eyes feel strained or your skin feels too hot, it is a sign that you may be too close or staying in one spot too long.

General Distance Ranges For Most Home Users

Exact numbers depend on the specific panel design, but you can use sensible ranges as a starting point. Always check the guidelines for your particular device, then adjust based on your body’s feedback.

Typical starting range

For most high quality panels, a reasonable starting range for whole body or multi area sessions is:

• About 8 to 24 inches from the panel
  
  

Here is how that usually feels in practice:

• Closer to the panel (around 8 to 12 inches)
  
  

• Higher intensity.
  
  

• Shorter recommended session times.
  
  

• Stronger warmth on the skin.
  
  

• Moderately away from the panel (around 12 to 24 inches)
  
  

• More gentle intensity.
  
  

• Slightly longer session times.
  
  

• More comfortable for longer exposures and for sensitive users.
  
  

If you are unsure, start in the middle of this range. You can move closer or further once you see how your skin and energy respond.

When to choose closer distances

Standing on the closer side of the range can make sense if:

• You are targeting a specific area such as a knee, shoulder, or jaw.
  
  

• You have limited time and want a stronger dose in a short session.
  
  

• You are working on skin goals and feel comfortable with more intensity.
  
  

In these cases, keep the area at a consistent distance and follow shorter session guidelines.

When to choose further distances

Standing a bit farther away is often better if:

• You are new to red light therapy and want a gentle introduction.
  
  

• You have sensitive skin or eyes.
  
  

• You are doing full body sessions and prefer a softer, more relaxing feel.
  
  

A slightly greater distance allows you to stand or sit comfortably for ten to twenty minutes without overheating.

Adjusting Distance Based On Your Goals

How far you stand from your panel also depends on what you are trying to support.

Full body wellness and general recovery

If your main goal is whole body support for energy, recovery, or circulation:

• Choose a moderate distance where large regions (torso, hips, thighs) are comfortably within the light field.
  
  

• Aim for ten to twenty minutes per side, three to five times per week.
  
  

• Focus on consistency more than squeezing every last bit of intensity out of the device.
  
  

This is where Biolight panels shine. A moderate distance lets you pair sessions with light stretching or breathing without feeling like you need to hold a rigid pose.

Skin focused sessions

For facial or upper body skin goals:

• You can stand or sit a bit closer, often within the 8 to 16 inch range, as long as it feels comfortable.
  
  

• Shorter sessions may be sufficient because skin absorbs light more superficially.
  
  

• Consider using eye protection or closing your eyes, especially if you are very close to the panel.
  
  

Start with a moderate distance, check how your skin responds over a few weeks, and adjust gradually.

Joint and muscle comfort

For joints and muscles:

• Position the target area within a comfortable distance where you feel warmth but not irritation.
  
  

• You can move slightly closer for a stubborn joint like a knee or elbow, keeping the rest of your body a bit further away.
  
  

• Use the same distance consistently so you can tell whether changes over time are due to your routine, not constantly shifting variables.
  
  

Always pair joint and muscle work with guidance from a healthcare professional if you have structural issues or prior injuries.

How To Know If You Are Too Close Or Too Far

Your body gives useful feedback if you pay attention.

Signs you may be too close

You might be standing too close if you notice:

• Skin that feels uncomfortably hot during or immediately after sessions.
  
  

• Persistent redness or irritation that does not fade reasonably quickly.
  
  

• Feeling overstimulated or wired after every session.
  
  

• Eye discomfort, even with eyes closed or with eye protection.
  
  

If this happens, step back several inches, reduce session time, or both. More intensity is not always better.

Signs you may be too far

You might be too far away if:

• You are standing several feet from the panel and barely feel any warmth.
  
  

• Sessions are very long and feel impractical to maintain.
  
  

• You are following a routine for weeks with no change in how your body feels, and other factors like sleep and movement are dialed in.
  
  

In that case, test a closer position within the recommended range while keeping session time realistic.

Building A Distance Routine You Can Maintain

Once you have a general range, turn it into a simple, repeatable habit.

Mark your spot

To remove guesswork:

• Place a small mat or piece of tape on the floor where you stand or place your chair.
  
  

• Use that as your default distance marker for most sessions.
  
  

• Only adjust after you have given your body at least a couple of weeks at one setting.
  
  

This keeps distance consistent so you can attribute changes to the routine, not constant tinkering.

Match distance with frequency and duration

Your dose is a combination of distance, time, and how often you use the panel. For most Biolight users:

• Moderate distance plus ten to twenty minutes, three to five times per week, is a realistic starting pattern.
  
  

• You can adjust gently based on how you feel, what your clinician recommends, and your schedule.
  
  

Think of it as tuning a dial. If you move closer, you often reduce time. If you move farther, you may extend sessions a bit, within device recommendations.

Keep comfort and safety first

If you have medical conditions, use photosensitizing medications, or have concerns about skin, eyes, or circulation, talk with a healthcare professional before setting your routine. When in doubt, choose the gentler distance and shorter time and build up slowly.

Key Takeaway

There is no single magic number that works for every person and every panel. The real answer to how far should you stand from your red light panel lives in a range where physics, comfort, and habit all line up.

For most home users, that means standing somewhere around 8 to 24 inches from the panel, choosing a position you can hold comfortably for ten to twenty minutes, and adjusting gently based on your goals and how your body responds. A well chosen distance should make Biolight sessions feel helpful and sustainable, not like a test of endurance.

FAQ

Is it better to stand as close as possible to my red light panel?

Not necessarily. Standing too close can create excessive heat, discomfort, and skin or eye irritation, and may force you to cut sessions short. A moderate distance that allows you to complete a full, relaxed session three to five times per week is usually more effective over the long term than very intense, hard to tolerate exposures.

Can I sit instead of standing during red light therapy sessions?

Yes. Sitting is a good option if standing is uncomfortable or you are prone to lightheadedness. The same distance principles apply. Position your chair so the main areas you want to treat are within the recommended range, and use a stable seat so you do not unconsciously drift closer to the panel during the session.

Should I change my distance for different goals like skin, joints, or general wellness?

You can make small adjustments. Skin and small joints sometimes benefit from slightly closer positioning with shorter sessions, while whole body wellness often works well at a moderate distance that feels gentle and relaxing. The most important thing is to stay within the safe range for your device, listen to your body, and focus on a routine that you can maintain consistently over time.

This article is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before starting or changing any plan involving red light therapy, especially if you have medical conditions, use photosensitizing medications, or have concerns about skin, eyes, or circulation.