Beginner's Guide to Sauna
Make your first sauna visit unforgettable
♨ What is a Sauna?
A sauna is a bathing method where you heat your body in a high-temperature room and sweat profusely. Originating in Finland over 2,000 years ago, saunas have recently surged in popularity in Japan as a wellness practice for all ages. By repeating the cycle of sauna → cold bath → outdoor rest, you can experience 'totonou' — the ultimate state of mind-body relaxation.
📋 How to Sauna: Step by Step
Hydrate
Drink 1–2 glasses of water before entering. Staying hydrated before your session is essential to prevent dehydration.
Wash your body
Shower thoroughly before the sauna. Washing off dirt and oils is good manners and helps you sweat more efficiently.
Enter the sauna
Spend 6–12 minutes in the sauna at your own pace. Start on the lower bench where it's cooler, and move up as you get comfortable. Don't push yourself.
Cold bath
Rinse your sweat off first, then soak in the cold bath for 30 seconds to 1 minute. Starting with just your feet is perfectly fine.
Outdoor rest
Sit outside for 5–10 minutes after the cold bath. This is where 'totonou' — the ultimate relaxation — happens.
Repeat
Do 2–3 cycles of sauna → cold bath → outdoor rest for deeper relaxation. The more cycles, the deeper the experience.
🧘 What is 'Totonou'?
'Totonou' is the state of deep mind-body relaxation reached through the sauna → cold bath → outdoor rest cycle.
The high heat of the sauna activates your sympathetic nervous system, and the cold water stimulates it even further. Then during outdoor rest, your parasympathetic nervous system takes over, and your brain releases endorphins and serotonin. This rapid switch is what produces the feelings of euphoria, weightlessness, and deep calm known as 'totonou'.
* Results vary by individual, and you may not feel it during your first few visits. Take your time and enjoy the sauna at your own pace.
🎒 What to Bring: Checklist
One for your body, one to sit on in the sauna bench.
Essential to prevent dehydration. Bring at least 500ml.
Protects your head from heat and prevents dizziness. Optional.
A foldable mat for sitting on the bench hygienically.
Fresh clothes to change into after your sauna session.
Your skin dries out after sauna, so don't forget to moisturize.
🙏 Etiquette & Rules
Stay quiet
Keep conversation to a minimum in the sauna room. Silence is the norm.
Wring your towel
Don't bring dripping towels into the sauna. Water droplets evaporate into unpleasant steam.
Don't reserve seats
Don't save spots with towels or belongings. Share the space courteously.
Rinse before the cold bath
Rinse off your sweat before entering the cold bath. This is the most important rule.
Open and close doors quickly
Minimize heat loss by opening and closing the sauna door as quickly as possible.
🏠 Types of Sauna
Dry Sauna
The most common type in Japan. High temperature (80–110°C), low humidity. For those who want to sweat hard.
Steam Sauna
Low temperature (40–60°C), high humidity. Gentle on the skin and great for beginners.
Medicinal Herb Sauna
A Japanese herbal steam sauna using mugwort and other medicinal herbs. The aroma adds extra relaxation.
Finnish Sauna
The traditional löyly style from Finland. Characterized by gentle heat at 70–90°C.
Tent Sauna
A portable outdoor sauna. Nothing beats jumping into a river or lake for your cold bath.
Barrel Sauna
A barrel-shaped wooden sauna. Excellent heat efficiency, increasingly popular at glamping sites.
❓ FAQ
Q. Is it okay to use the sauna every day?
A. For healthy individuals, 2–3 times per week is recommended. If you go daily, limit yourself to one cycle to reduce strain on your body. Consult a doctor if you have any medical conditions.
Q. How long should I stay in the sauna?
A. Generally 6–12 minutes is the standard. Beginners should start with about 5 minutes and gradually extend the time. Staying too long can be dangerous.
Q. What if I can't handle the cold bath?
A. Start gradually — first just your feet, then up to your knees. A cold shower instead of the cold bath also works well.
Q. Should I eat before or after the sauna?
A. It's best to have a light meal at least 2 hours before. Using the sauna on a full stomach puts strain on your body. A post-sauna meal ('sa-meshi') is a special treat.
Q. Any tips for achieving 'totonou'?
A. The key is to go through each sauna → cold bath → outdoor rest cycle mindfully. During outdoor rest, close your eyes, breathe deeply, and focus on how your body feels. It often kicks in during the 2nd or 3rd cycle.