Totonou, as passionately described by sauna enthusiasts, refers to a state of bliss that comes from repeating three sets of sauna, cold bath, and outdoor air bath. Some compare it to a runner’s high or an athlete’s zone, but it’s not something you can achieve just by trying hard in the sauna. When the sympathetic nervous system is activated by the heat of the sauna and the cold of the water bath, followed by the parasympathetic nervous system taking over during the outdoor air bath, a blissful moment of "totonou" arrives.
Beginners should start with about 5 minutes in the sauna, and once you're accustomed, increase it to around 10 minutes. The temperature rises the further you go from the entrance and the higher you sit, so begin in a lower temperature area until you’re comfortable. A water bath for about 1 minute is recommended, but don’t push yourself too hard. To truly “settle down,” the outdoor air bath is key. After stepping out of the water bath and drying off, head straight to a relaxing chair and unwind for 5–10 minutes, listening to your heartbeat and feeling your blood flow.
To enhance your sauna experience, give Loryu and Aufguss a try. Loryu, originating in Finland, involves pouring aromatic water over heated sauna stones to generate steam, which boosts metabolism and enhances relaxation. There are two types of Loryu: automatic, performed regularly by the facility, and self-loryu, where you pour the water yourself. Aufguss involves fanning the hot steam with a towel, and watching the heat master skillfully handle the towel is an experience in itself.
In addition to saunas at hot spring facilities and spas, more options are becoming available for a full-fledged sauna experience. These include women-only saunas, solo saunas where you can change and rest in private, suburban saunas you can visit after work or during free time, and tent saunas set in nature, offering a unique outdoor experience. Find a sauna that matches your style and incorporate “sa-katsu” (sauna activities) into your daily life for a refreshing break.
