Japanese saunas have evolved uniquely from their Finnish origins, creating a distinctive culture centered around the concept of 'totonou.' This article explores the allure of Japanese sauna culture and explains how to achieve the ultimate 'totonou' experience.

Characteristics of Japanese Saunas: Unique Evolution

Since their introduction in the 1960s, Japanese saunas have merged with the country's bathing culture, developing in their own unique way.

Combination with Cold Plunge Baths

The hallmark of Japanese saunas is the combination of sauna and cold plunge baths. While Finns dive into snow or lakes, Japan offers cold plunge baths available year-round, typically maintained at 15-18°C, to rapidly cool down the body after heating up in the sauna.

Well-Equipped Outdoor Relaxation Areas

Japanese sauna facilities boast well-equipped outdoor relaxation areas (totonou spaces). These areas, furnished with chairs and benches, allow you to rest while enjoying fresh air.

This three-step process of 'sauna → cold plunge bath → outdoor relaxation' is the essence of Japanese sauna culture.

Cleanliness and Well-Equipped Facilities

Japanese sauna facilities are world-class in terms of cleanliness and amenities. They offer daily cleaning, regular disinfection, and comfortable amenities.

Differences from Finnish Saunas

Finnish saunas are social venues where conversations are enjoyed, whereas Japanese saunas are places of silence and introspection, with loud conversations discouraged. I personally enjoy the quiet space for self-reflection.

The temperatures also differ. Finnish saunas are typically dry at 80-100°C, while Japanese saunas range from high-temperature saunas at 80-100°C to medium-temperature saunas at 50-70°C. Both dry and mist saunas are popular.

Bathing styles differ too. In Finland, people are naked or wear swimsuits, but in Japan, complete nudity is the norm (swimsuits are generally not allowed). While self-löyly is common in Finland, in Japan, löyly services provided by the facility are popular.

What is 'Totonou': The Ultimate Meditative State

'Totonou' is a unique expression in Japanese sauna culture, referring to a supreme state of deep relaxation and euphoria.

Medically, in the sauna, blood vessels dilate, heart rate increases, and the sympathetic nervous system is activated. In the cold plunge bath, blood vessels constrict, adrenaline is secreted, and the sympathetic nervous system peaks. During outdoor relaxation, the parasympathetic nervous system takes over, releasing beta-endorphins and serotonin.

This rapid switch in autonomic nervous systems leads to the release of neurotransmitters that induce euphoria, creating a meditative, ecstatic state.

The 'Totonou' Sensation

The first experience of 'totonou' is astonishing. You feel as if your body is floating, filled with a sense of happiness without reason. Time seems to stop. Your mind clears, and you feel warm from the core, yet refreshed.

This state is similar to the 'zone' achieved in meditation or yoga, offering a brain reset effect. Once you experience this sensation, you'll be hooked on saunas.

The Golden Pattern: Sauna → Cold Plunge Bath → Outdoor Relaxation

Step 1: Sauna (8-12 minutes)

Wash your body before entering and hydrate lightly (about 500ml). In the sauna room, start by sitting on the lower bench. Once accustomed, move to the upper bench. Beginners should aim for 8 minutes, while experienced users can go for 10-12 minutes. Breathe deeply and slowly. When you start sweating profusely, you're ready.

For beginners, a medium-temperature sauna at 80-85°C is recommended, while advanced users can try a high-temperature sauna at 90-100°C. For relaxation, steam or mist saunas are also good.

Step 2: Cold Plunge Bath (30 seconds to 2 minutes)

After exiting the sauna, rinse off sweat lightly. Use a rinse to acclimate your body, especially starting from areas far from the heart. Slowly immerse yourself in the cold plunge bath. Start with 30 seconds to 1 minute, and extend to 1-2 minutes as you get used to it.

Breathe deeply and slowly. Enjoy the sensation as your body feels tingly, then warm. If it feels too cold, don't push yourself. It's important to get out before your body gets too cold.

Step 3: Outdoor Relaxation (5-10 minutes)

Gently towel off and sit in the outdoor relaxation area. Close your eyes and relax. Breathe deeply and slowly.

In about 5 minutes, a sense of euphoria will come over you. Your body feels warm, your mind is clear, and time seems to disappear. This is 'totonou.'

Repeating the Cycle

Repeating this cycle 2-3 times will deepen the 'totonou' experience. My recommendation is: 1st set: Sauna 10 minutes → Cold Plunge Bath 1 minute → Outdoor Relaxation 10 minutes, 2nd set: Sauna 12 minutes → Cold Plunge Bath 1.5 minutes → Outdoor Relaxation 10 minutes, 3rd set: Sauna 10 minutes → Cold Plunge Bath 1 minute → Outdoor Relaxation 15 minutes.

What is Löyly: The Charm of Heat Wave Services

Löyly, a Finnish word, refers to the steam rising from sauna stones. In Japan, this has evolved into a unique form of entertainment.

In Japanese sauna facilities, löyly services performed by staff are popular. Water or aromatic water is poured over sauna stones, and steam is fanned with large towels or fans. The heat wave spreads throughout the sauna room, rapidly increasing the perceived temperature.

Various aromas such as lavender, eucalyptus, mint, and citrus are used, providing relaxation effects through scent. There are various types, including scheduled löyly, aufguss, and self-löyly.

Tips for Achieving 'Totonou'

Hydration

Adequate hydration before and after the sauna is essential. Drink 200-300ml per set, totaling over 1 liter.

Don't Overdo It

Saunas are not endurance contests. Enjoy them without pushing yourself, according to your physical condition.

Control Your Breathing

Breathe deeply and slowly both in the sauna and cold plunge bath. Focusing on your breathing helps you enter a deeper state of relaxation.

Spend Time Quietly

Japanese saunas are places for meditation. Avoid loud conversations and spend time quietly reflecting on yourself.

Don't Skip Outdoor Relaxation

Outdoor relaxation is the most crucial step for achieving 'totonou.' After the cold plunge bath, don't return to the sauna immediately; always take a break in the outdoor relaxation area.

Health Benefits of Saunas

Saunas promote blood circulation, regulate the autonomic nervous system, boost immunity, aid recovery from fatigue, relieve stress, improve sleep quality, and enhance skin health. They enhance both physical and mental well-being.

However, those with heart disease, high blood pressure, during pregnancy, or after drinking should avoid saunas. Enjoy them while considering your physical condition.

Sauna Etiquette

Rinse off sweat before entering, avoid loud talking, don't bring mobile phones, don't monopolize for long periods, and protect seating surfaces with a towel. These are basic manners. Always be considerate of other users.

Conclusion: 'Totonou' Enriches Life

The 'totonou' experience enriches life. It frees you from daily stress and resets both mind and body. Once you know this feeling, you won't want to live without saunas.

When visiting Japan, be sure to experience 'totonou' in a sauna. The three-step process of sauna → cold plunge bath → outdoor relaxation might just change your perspective on life.