10 minutes in the sauna. 1 minute and 30 seconds in the cold bath. 7 minutes of outdoor air bath. Repeat this cycle three times.

It's simple. Yet within this simple repetition lies a profound truth. This is the 'golden pattern' established by Japan. And it is this golden pattern that leads to the ultimate state of relaxation known as 'totonou'.

When I first practiced this golden pattern, my perception of saunas fundamentally changed. What I had vaguely felt as 'pleasant' was, in fact, a scientifically backed, perfected method.

Encountering the Golden Pattern

Six months into my sauna journey, I couldn't achieve 'totonou'.

The euphoria, the floating sensation, the clarity of thought that other sauna enthusiasts spoke of—I couldn't grasp it. I began to think, "Maybe I just don't have the talent."

One day, I read a pamphlet distributed at a sauna facility. It mentioned the term 'golden pattern': Sauna for 8-12 minutes → Cold bath for 1-2 minutes → Outdoor air bath for 5-10 minutes. Repeat this cycle 3-4 times.

"I've been doing it randomly until now." I reflected and decided to strictly adhere to the golden pattern from that day.

The Miracle of the Second Set

That day, I practiced the golden pattern for the first time.

First set: Sauna for 10 minutes → Cold bath for 1 minute and 30 seconds → Outdoor air bath for 7 minutes. Nothing happened yet. "Maybe it's impossible for me," I thought.

However, during the second set: Sauna for 10 minutes → Cold bath for 1 minute and 30 seconds → Outdoor air bath. I sat down, closed my eyes, and took a deep breath.

Then, about five minutes later, it happened. Suddenly, my body felt light. A sensation of floating. My mind became clear. A sense of happiness enveloped my entire body.

"So this is what 'totonou' means." For the first time, I understood its significance.

The golden pattern was not just a guideline. It was a scientifically optimized method for achieving 'totonou'.

Why the Three Steps?

Sauna → Cold Bath → Outdoor Air Bath. Why are these three steps important?

In the sauna, the body is heated to the extreme. The sympathetic nervous system becomes dominant, entering 'combat mode'. Heart rate increases, blood vessels dilate, and sweat pours out.

In the cold bath, the body is rapidly cooled. The sympathetic nervous system becomes even more dominant, entering 'emergency mode'. Blood vessels constrict, and heart rate rises further.

Then, the outdoor air bath. In a safe environment, you rest. Here, the body recognizes, "It's safe now." The parasympathetic nervous system becomes dominant, switching to 'relaxation mode'.

This rapid switch creates 'totonou'. The transition from the sympathetic to the parasympathetic nervous system. At that moment, endorphins are released, blood flow to the brain increases, and a sense of euphoria and floating is born.

All three steps are necessary.

The Importance of Repetition

The golden pattern recommends repeating this cycle 3-4 times. Why?

The first set is the stage for acclimatizing the body. You haven't reached deep 'totonou' yet.

In the second set, many people achieve 'totonou' for the first time. The body adapts to the golden pattern, and the switch of the autonomic nervous system becomes smoother.

In the third set, 'totonou' deepens further. The body completely relaxes, reaching the ultimate state.

By repeating, the quality of 'totonou' improves. This is the essence of the golden pattern.

Time is a Guideline, Listen to Your Body

The time allocation in the golden pattern is merely a guideline.

10 minutes in the sauna. But some may feel their limit at 8 minutes. Others may be fine at 12 minutes. In the cold bath, some may find 1 minute their limit, while others are comfortable for 2 minutes.

The important thing is not to be bound by time. Listen to your body. If you feel "I'm at my limit," get out. If you feel "I can still go," continue.

The golden pattern is not about fitting into a mold. It is a guideline for achieving 'totonou'. Adjust it according to your body.

What the Golden Pattern Taught Me

By practicing the golden pattern, I understood the essence of saunas.

A sauna is not just a 'hot room'. A cold bath is not just 'cold water'. An outdoor air bath is not just a 'break'.

They are all interconnected. Only when these three steps come together does the experience of 'totonou' emerge. Missing any one of them means it cannot be achieved.

The golden pattern taught me this truth.

Japan's Creativity

The golden pattern is a method uniquely established by Japan. The concept does not exist in Finland, the birthplace of saunas.

The Japanese inherited the sauna, analyzed it, optimized it, and created a perfect method for achieving 'totonou'. This demonstrates the scientific approach and creativity of the Japanese.

While respecting tradition, they evolve it. They create new value. The golden pattern embodies this cultural characteristic of Japan.

If you experience a sauna in Japan, be sure to practice the golden pattern. Sauna for 8-12 minutes → Cold bath for 1-2 minutes → Outdoor air bath for 5-10 minutes. Repeat this cycle 3-4 times. Then you too will surely achieve 'totonou'.

The golden pattern is a perfected sauna method that Japan proudly presents to the world.