When you first visit a Japanese sauna facility, you might feel a bit confused. You’ll see people leaving the sauna room heading straight for the cold bath, and then sitting in a chair in a daze after emerging from the water. Their expressions are universally filled with an indescribable sense of bliss.

This is the unique sauna experience known as "totonou," developed exclusively in Japan. It’s a cultural phenomenon that even the birthplace of saunas, Finland, doesn’t have. In this article, we’ll explain how to enjoy a Japanese-style sauna in a way that’s easy to understand for beginners.

The Three-Step Japanese Sauna: A Perfect Cycle That Captivates the World

Japanese sauna culture is built around a simple three-step process: warming your body in the sauna, cooling it in a cold bath, and then resting in an outdoor air bath. By repeating these three steps, you can reach the ultimate state of relaxation known as "totonou."

Why is it that only Japan has established this method? It’s the result of the Japanese spirit of inquiry and perfectionism. They realized that the "rest" after the sauna and cold bath is crucial. This discovery has elevated Japanese sauna culture to the pinnacle of the world.

Preparing for the Sauna: A Comfortable Experience Begins with Preparation

In a Japanese sauna, the experience begins with preparation.

First, check your health. Avoid the sauna after drinking alcohol or if you’re feeling unwell. Saunas can be more taxing on the body than you might imagine. Being in perfect condition is the first step to the best experience.

Next, hydrate. You’ll sweat a surprising amount in the sauna, losing between 500ml to 1 liter of fluids. Drinking 1-2 glasses of water before entering can prevent dehydration.

Moreover, the most important etiquette in Japanese bathing facilities is to cleanse your body before entering. This is both a consideration for other users and for yourself. Washing your body beforehand makes it easier to sweat and enhances the sauna’s effects.

Don’t forget to prepare a sauna mat. In Japan, bringing your own sauna mat is common practice. This is part of Japan’s high hygiene standards, and neglecting it might earn you disapproving looks from other users.

Step 1: How to Spend Time in the Sauna Room

Once you’re prepared, it’s time to enter the sauna room. As soon as you open the door, the heat envelops your body. The temperature ranges from 80 to 100°C, with most Japanese sauna facilities set between 85 and 90°C.

Sauna rooms typically have three tiers of benches. The higher you go, the hotter it gets. Beginners are advised to start on the lower or middle tier. Once you get used to it, try the upper tier.

Once you’ve chosen your spot, lay down your sauna mat and sit. Then, slowly close your eyes. Focus on your breathing and concentrate on the sensation of your body warming up. In Japanese saunas, it’s recommended to spend time quietly. While some saunas have TVs, many people close their eyes and reflect inward.

The recommended time is 5-8 minutes for beginners, and 10-12 minutes as you get accustomed. However, more important than time is listening to your body. When sweat begins to drip from your forehead and you feel warmed to the core, that’s the time to exit. Never push yourself too hard.

Before leaving the sauna room, it’s etiquette in Japan to wipe the sweat from where you were sitting. This is a consideration for the next person. Such attention to detail supports Japan’s bathing culture.

Step 2: The Challenge and Pleasure of the Cold Bath

After leaving the sauna room, head straight for the cold bath. However, don’t jump in immediately. First, pour water over yourself, starting from your feet and gradually moving to your upper body, finishing with your head. This ritual protects your body from sudden temperature changes.

Most facilities have a shower next to the sauna room. It’s Japanese etiquette to lightly rinse off sweat before entering the cold bath. This is both a consideration for others and a way to keep the cold bath clean.

Finally, enter the cold bath. The water temperature varies by facility but is usually between 15 and 18°C. First-timers might be shocked by the coldness. But don’t run away. Slowly and gradually submerge your body.

Interestingly, after about 30 seconds, you’ll get used to the cold. By the time a minute passes, you might even start to find it pleasant. This is why Japanese sauna enthusiasts say the cold bath feels good. Initially painful, it inevitably turns into pleasure.

The recommended time in the cold bath is 30 seconds to 1 minute for beginners, and 1 to 2 minutes as you get used to it. When your body surface cools and your breathing calms, that’s the time to exit. Be careful not to get too cold, as it will affect your ability to warm up during the next outdoor air bath.

Japanese cold bath culture is unparalleled worldwide. Many facilities are particular about water quality. Cold baths using groundwater, charcoal-filtered water, or cooled hot spring water are just a few examples. The world of cold baths is deep enough to discuss for hours.

Step 3: "Totonou" in the Outdoor Air Bath

After exiting the cold bath, lightly dry off and move to the outdoor air bath area. This is where the essence of Japanese sauna culture lies.

Outdoor air bathing involves resting while exposed to the outside air. Many facilities have chairs called "totonoi chairs" for relaxation. Sit deeply in the chair, lean back, and close your eyes.

For the first few minutes, you might not feel anything. But after 3-5 minutes, a strange sensation occurs. Your body feels lighter, your mind clears, and you’re enveloped in deep happiness. This is the state known as "totonou."

The "totonou" sensation is hard to express in words. Euphoria, a sense of floating, a meditative state, a loss of time perception. While expressions vary, the commonality is deep relaxation and happiness.

Why does "totonou" occur during outdoor air bathing? Scientifically, it’s explained that the temperature difference between the sauna and cold bath switches the autonomic nervous system, causing blood vessels to expand and contract, rapidly increasing blood flow and releasing brain chemicals like endorphins. However, there’s something beyond logic at play.

The recommended time for outdoor air bathing is 5-10 minutes. However, when you’re "totonou," you lose track of time. When your body starts to cool, that’s the sign to end.

Repeating the Sauna Cycle: Deepening the Experience in the 2nd and 3rd Sets

In Japanese saunas, it’s common to repeat these three steps multiple times. Usually, three sets are recommended, but you can adjust according to your condition and time.

Interestingly, many people find they "totonou" most deeply during the 2nd or 3rd set. The 1st set is for warming up, and from the 2nd set onward, you enter a genuine state of relaxation.

Don’t forget to hydrate between sets. Sauna facilities always have vending machines or water dispensers in the rest area. Replenish fluids with your preferred drink, such as water, sports drinks, or barley tea.

Japanese Sauna Etiquette: A Culture of Silence and Cleanliness

Japanese saunas have unique etiquette. This is an unspoken agreement to ensure everyone can "totonou" comfortably.

In the sauna room, spend time quietly. Loud conversations or using smartphones are strictly prohibited. Many facilities explicitly state "no talking." This is to avoid disturbing others’ meditative states.

Always rinse off sweat before entering the cold bath. This etiquette arises from the Japanese sense of cleanliness. It keeps the cold bath clean and considers the next person.

It’s also important not to monopolize the "totonoi chair" for too long. Especially during busy times, it’s considered polite to give up your seat after about 10 minutes.

Common Pitfalls for Beginners

There are common pitfalls for those trying a Japanese-style sauna for the first time.

First, skipping the cold bath. It’s understandable to feel "it’s too cold," but the cold bath is the key to "totonou." Start with just 30 seconds. As you gradually get used to it, you’ll eventually awaken to the pleasure of the cold bath.

Next, skipping the outdoor air bath. Some people are satisfied with just the sauna and cold bath and change clothes right away. However, "totonou" happens during the outdoor air bath. Since you’ve come this far, make sure to sit and rest.

Lastly, pushing yourself too hard. Some people endure the sauna thinking "I have to stay for 10 minutes." However, the sauna isn’t a test of endurance. Listen to your body and exit when you feel comfortable.

Post-Sauna Care: Concluding the Ultimate Experience

After completing three sets, take a light shower to rinse off sweat. Then, relax your body in the rest area. Many facilities have relaxation spaces.

Don’t forget to hydrate. Cold water or sports drinks after a sauna taste exceptionally good. "Oropo," a mix of Oronamin C and Pocari Sweat, is popular among sauna enthusiasts. It’s sometimes on the menu at sauna facilities, so give it a try.

Enjoying a meal after the sauna is also a highlight. Ramen, curry, or egg over rice. For some reason, food tastes better after a sauna. This is said to be because improved circulation heightens taste sensitivity.

"Totonou" is an Experience Anyone Can Have

Not everyone experiences "totonou" immediately. Some feel it on their first try, while others understand it after several visits. However, it’s said that most people can experience "totonou" by repeating the three steps correctly.

The key is not to rush. If you think "I have to totonou," you might tense up and miss the experience. Just feel the heat of the sauna, accept the cold of the bath, and breathe while sitting in the chair. That’s all you need to do.

The "totonou" experience, born from Japanese sauna culture, is unforgettable once you’ve experienced it. Deep relaxation, peace of mind, happiness. It’s a moment of liberation from daily stress and a realization of being alive.

When you visit Japan, be sure to try these three steps. Onsen and saunas are cultural treasures Japan proudly shares with the world, and "totonou" is the pinnacle of that experience.