Japanese saunas have evolved uniquely from their Finnish origins, creating a world-renowned "totonou" culture. This article thoroughly explains the charm of Japanese sauna culture and methods to achieve the ultimate "totonou" experience.

Features of Japanese Saunas: A Culture That Has Evolved Uniquely

Since their introduction in the 1960s, Japanese saunas have merged with the Japanese bathing culture and have developed uniquely.

Combination with Cold Plunge Baths

The most significant feature of Japanese saunas is the combination of saunas and cold plunge baths. In Finland, people dive into snow or lakes, but in Japan, cold plunge baths are available year-round.

The water temperature is generally maintained at 15-18°C, allowing the body heated in the sauna to cool down quickly.

Well-Equipped Outdoor Relaxation Spaces

Japanese sauna facilities are well-equipped with outdoor relaxation spaces (totonoi spaces). You can rest on chairs or benches set up outdoors or semi-outdoors while enjoying fresh air.

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

Cleanliness and Well-Equipped Facilities

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

Differences from Finnish Saunas: A Fusion of Cultures

Japanese saunas have unique features that differ from Finnish saunas.

Temperature and Humidity

Finnish Sauna:

• Temperature: 80-100°C
• Humidity: Low (10-20%)
• Dry saunas are mainstream

Japanese Sauna:

• Temperature: 80-100°C (high-temperature sauna), 50-70°C (medium-temperature sauna)
• Humidity: Medium to high
• Both dry saunas and mist saunas are popular

Bathing Style

Finland:

• Naked or in swimwear
• Conversing with family or friends
• Self-löyly is common

Japan:

• Completely naked (wearing swimwear is generally not allowed)
• Spend time quietly and meditatively
• Löyly service provided by the facility

Social Aspect

Finnish saunas are social venues where conversations are enjoyed. In contrast, Japanese saunas are considered places of silence and introspection, and loud conversations are discouraged.

What is "Totonou": The Ultimate Meditative State

"Totonou" is a unique expression born from Japanese sauna culture, referring to a state of deep relaxation and bliss.

Medical Explanation

The "totonou" state is medically explained by the following mechanisms:

1. Sauna (Heat Stimulus)

• Blood vessels dilate
  • Heart rate increases
  • Sympathetic nervous system is activated

1. Cold Plunge Bath (Cold Stimulus)

• Blood vessels constrict
  • Adrenaline secretion
  • Sympathetic nervous system peaks

1. Outdoor Relaxation (Rest)

• Parasympathetic nervous system becomes dominant
  • β-Endorphin secretion
  • Serotonin secretion

This rapid switch in the autonomic nervous system causes a large release of neurotransmitters that bring bliss, creating a meditative-like euphoric state.

The Feeling of "Totonou"

The sensation when you achieve totonou can be described as:

• Floating Sensation: A lightness as if the body is floating
• Euphoria: Filled with inexplicable happiness
• Loss of Time Sense: Forgetting the flow of time
• Clarity of Thought: Disappearance of distractions, a clear head
• Overall Comfort: Warmth from the core of the body, simultaneously refreshing

This state is similar to the "zone" achieved in meditation or yoga, offering a brain reset effect.

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

We explain the basic pattern to achieve the "totonou" experience.

Step 1: Sauna (8-12 minutes)

Preparation:

• Wash your body before entering
• Light hydration (about 500ml)

How to Spend Time in the Sauna Room:

• Sit on the lower bench first (move to the upper bench once accustomed)
• Time: 8 minutes for beginners, 10-12 minutes once accustomed
• Breathing: Deep and slow
• When you start sweating profusely, it's a sign you're ready

Choosing a Sauna:

• Beginners: Medium-temperature sauna at 80-85°C
• Advanced: High-temperature sauna at 90-100°C
• Relaxation-focused: Steam sauna or mist sauna

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

How to Enter:

1. After leaving the sauna, lightly rinse off sweat
2. Acclimate your body with a shower (especially from parts far from the heart)
3. Slowly immerse yourself in the cold plunge bath
4. Start with 30 seconds to 1 minute, extend to 1-2 minutes as you get used to it

Points to Note:

• Breathe deeply and slowly
• Enjoy the change from tingling to warming sensation
• If it feels too cold, don't push yourself
• Exit before your body gets too cold (this is important!)

Step 3: Outdoor Relaxation (5-10 minutes)

How to Rest:

• Lightly towel off your body
• Sit on a chair in the outdoor relaxation space (use a "totonoi chair" if lying down)
• Close your eyes and relax
• Repeat deep breathing slowly

Achieving "Totonou" at This Time:

• Euphoria arrives in about 5 minutes
• Body feels warm, mind is clear
• Experience a blissful moment where the sense of time disappears

Repeating the Cycle

Repeating this cycle 2-3 times allows for a deeper "totonou" experience.

Recommended Schedule:

• 1st cycle: Sauna 10 minutes → Cold plunge bath 1 minute → Outdoor relaxation 10 minutes
• 2nd cycle: Sauna 12 minutes → Cold plunge bath 1.5 minutes → Outdoor relaxation 10 minutes
• 3rd cycle: Sauna 10 minutes → Cold plunge bath 1 minute → Outdoor relaxation 15 minutes

What is Löyly: The Charm of Heat Wave Service

Löyly is a Finnish word meaning "steam rising from sauna stones." In Japan, it has evolved into a unique form of entertainment.

Löyly Service in Japan

In Japanese sauna facilities, staff-performed löyly services are popular.

Basic Flow:

1. Water or aromatic water is poured over sauna stones
2. Steam is fanned with a large towel or fan
3. Heat waves spread throughout the sauna room
4. Perceived temperature rises rapidly

Aroma Löyly: Various aromas such as lavender, eucalyptus, mint, and citrus are used, providing relaxation effects through scent.

Types of Löyly

Scheduled Löyly:

• Conducted several times a day at set times
• Includes performances by staff
• Collaborations with music

Aufguss:

• German-style löyly
• More intense, highly entertaining
• Towel-spinning performances

Self-Löyly:

• Users can perform löyly themselves
• Adjust heat waves at their own pace

Enjoying Self-Löyly

Some facilities offer sauna rooms where self-löyly can be performed.

Steps for Self-Löyly

1. Fill a Bucket with Water

• Water prepared for löyly by the facility
  • Sometimes aromatic water is available

1. Pour Water on Sauna Stones

• Not in large amounts at once, but little by little
  • Steam rises with a sizzle sound

1. Enjoy the Steam

• Feel the naturally spreading heat waves
  • Perceived temperature rises by 5-10°C

1. Fan with a Towel (Optional)

• Spread the steam with a towel or fan
  • Be considerate of others around you

Manners for Self-Löyly

• Notify Others: "I'm going to do löyly"
• Keep it Moderate: Too much can make it uncomfortable for others
• Be Mindful of Frequency: Don't overdo it consecutively
• Check the Temperature of Sauna Stones: Ensure they are sufficiently hot

The Japanese Sauna Boom: Explosive Popularity Since the Late 2010s

Japanese saunas have experienced an explosive boom since the late 2010s.

Background of the Sauna Boom

1. The Emergence of the Sauna Manga "Sado" (2015)

• Manga by Katsuki Tanaka
• Clearly conveyed the charm of saunas
• Adapted into a TV drama in 2019

2. The Hit Drama "Sado" (2019)

• Starring Taizo Harada
• Popularized the term "totonou"
• A decisive trigger for the sauna boom

3. Young People's Return to Saunas

• Once considered an "old man's hobby"
• Re-attracting attention from people in their 20s and 30s
• Rapid increase in female sauna enthusiasts

Increase in Sauna Enthusiasts

Sauna Enthusiasts are sauna lovers. According to the Japan Sauna & Spa Association, the number of people who "go to the sauna at least once a week" has surged since the late 2010s.

Characteristics of Sauna Enthusiasts:

• Refer to sauna facilities as "home"
• Pursue the "totonou" experience
• Share sauna experiences on social media
• Collect sauna goods

Emergence of New Sauna Facilities

Private Saunas:

• Individual sauna rooms
• Usable by couples or friends
• Private space where conversation is allowed

Sauna & Café:

• Café attached for leisurely time after sauna
• Stylish space design
• Popular among women

Urban Saunas:

• Conveniently located near stations
• Open 24 hours
• Accessible after work

Sauna Events and Communities

• Sauna Festivals: Held nationwide
• Sauna Camps: Tours visiting multiple saunas
• Sauna Communities: Information exchange on social media

Health Benefits of Saunas: Scientific Evidence

Saunas offer many medically recognized health benefits.

Effects on the Cardiovascular System

• Improved blood circulation
• Normalization of blood pressure (long-term effect)
• Reduced risk of heart disease

Regulation of the Autonomic Nervous System

• Improved balance between sympathetic and parasympathetic nerves
• Stress reduction
• Improved sleep quality

Detoxification Effects

• Elimination of waste through heavy sweating
• Skin purification
• Promotion of metabolism

Effects on Mental Health

• Reduction of depressive symptoms
• Alleviation of anxiety
• Relaxation effects

Advice for Beginners: Safely Achieving "Totonou"

Points to Enjoy Saunas

Hydration is Essential:

• Hydrate with 500ml to 1L of water before and after sauna
• Alcohol promotes dehydration, so it's a no-go

Health Management:

• Don't push yourself if you're unwell
• Sauna after drinking is dangerous
• Avoid when full or hungry

Don't Overdo It:

• It's not an endurance contest
• Exit immediately if you feel unwell
• Enjoy at your own pace

Recommended Types of Sauna Facilities

For Beginners:

• Saunas in super sento (public bathhouses)
• Saunas in hot spring facilities
• Bright and clean atmosphere

For Intermediate Users:

• Authentic sauna facilities
• Facilities with löyly services
• Facilities with well-equipped outdoor relaxation spaces

For Advanced Users:

• Facilities allowing self-löyly
• High-temperature saunas (95°C and above)
• Sauna specialty facilities

Conclusion: Saunas Can Change Your Life

Japanese sauna culture has evolved uniquely from Finnish saunas, creating the ultimate experience known as "totonou." By practicing the golden pattern of sauna → cold plunge bath → outdoor relaxation, anyone can experience this deep state of relaxation.

Saunas are not just bathing facilities; they are places for resetting and rejuvenating the mind and body. It's a time to step away from the busy daily life and face yourself. That is the essence of saunas.

When you visit Japan, be sure to experience "totonou" in a sauna. At that moment, you will become captivated by Japanese sauna culture.

Saunas can change your life. Welcome to the world of totonou.