In Japanese saunas, the basic routine is to warm up in the sauna room, cool down in the cold plunge bath, and rest during outdoor air bathing. Repeating this 2 to 3 times makes it easier to feel a deep relaxed state, called "totonou".

For beginners, the key is not the number of minutes or rounds, but not pushing yourself. Before you feel overheated, extremely cold, or a pounding heartbeat, move on to the next step.

The basic 3 steps and time guide

Repeat this for 2 to 3 sets. Rehydrate between each set.

Preparation before entering

• Check your condition: Avoid sauna if you have been drinking alcohol or are feeling unwell.
• Hydrate: You lose fluids through sweat in the sauna. Drink 1 to 2 cups of water before entering.
• Wash your body: At Japanese bathing facilities, washing your body first is standard. It also helps you sweat more easily.
• Sauna mat: Many facilities provide or allow you to bring a mat. Place it where you sit. Rules vary by facility, so also check the what to bring guide.

① How to spend time in the sauna room

Temperatures vary by facility, but are usually around 80 to 100°C. Upper benches are hotter, so beginners should start on the lower or middle bench. Once seated, close your eyes and focus on your breathing. Japanese saunas are usually quiet.

When sweat starts running down your forehead and you feel warmed from the inside, that is the time to leave. Time is only a guideline, so do not turn it into a test of endurance. Before leaving, it is polite to wipe away the sweat from where you were sitting.

② How to enter the cold plunge bath

Do not jump in immediately. First, rinse with water from your feet to your upper body, and finally over your head. In many facilities, you should shower off the sauna sweat before entering. This is also part of keeping the cold plunge bath clean.

Water temperature is usually around 15 to 18°C, depending on the facility. Many people get used to the cold after about 30 seconds. Get out once the surface of your body has cooled and your breathing has settled. If you get too cold, it becomes harder to warm up during the next outdoor rest, so beginners should keep it short.

③ Rest during the outdoor air bath

After leaving the cold plunge bath, lightly dry off and sit down to rest. This is the "totonou" stage. After a few minutes, your body may feel lighter and you may be wrapped in deep relaxation. The outdoor air bath is often skipped, but if you leave it out, the experience tends to feel less complete.

The feeling of "totonou" is often explained as the autonomic nervous system shifting due to the temperature difference between the sauna and the cold plunge bath. However, everyone experiences it differently, and it is not something to force. The cultural background is covered in What is "totonou"?.

Common beginner mistakes

• Skipping the cold plunge bath: Even if you dislike the cold, start with just 30 seconds. You can gradually get used to it.
• Skipping outdoor rest: The "totonou" feeling comes during rest. Be sure to sit and relax.
• Overdoing it: Longer is not always better. End your session while it still feels comfortable.

How to enjoy it safely

Saunas place stress on the body. Keep these points in mind.

• Do not enter after drinking alcohol or when feeling unwell (things to avoid in a sauna).
• Do not aim for extreme heat, long sessions, or too many rounds. If you feel palpitations or chest discomfort, leave immediately.
• If you have a chronic condition or are elderly, start with a milder temperature and shorter sessions. For cardiovascular effects, see sauna and the cardiovascular system.

This article provides general information and is not medical advice. If you have a chronic condition or are worried about your health, do not push yourself and consult a doctor. Also review precautions before entering hot springs for safety guidance.

Frequently asked questions

How long should I stay in the sauna?

For beginners, 5 to 8 minutes is a good guideline. More important than time is leaving once you feel warmed up and sweaty.

Do I need to use the cold plunge bath even if I do not like cold water?

You do not need to force yourself, but even trying 30 seconds can help you feel the effect of the 3-step routine. Rinse off first before entering.

How many sets should I repeat?

2 to 3 sets is typical. Adjust based on your condition and available time, and rehydrate between sets.

Can I always experience "totonou"?

It varies from person to person. The best approach is to repeat the sauna, cold plunge bath, and outdoor rest carefully without rushing.

Summary

A Japanese sauna is built around repeating the 3 steps of sauna, cold plunge bath, and outdoor rest 2 to 3 times. Time and number of rounds are only guidelines. What matters most is stopping before you feel overheated and staying well hydrated. If you avoid alcohol and enjoy it according to your condition, even beginners can get closer to the "totonou" experience.