How to use a sauna: tips and proper etiquette for beginners and advanced users

[Must-see for beginners] 5 basic steps to using a sauna

For those who are thinking about using a sauna, here are five basic steps.
This procedure is recommended to safely maximize the benefits of the sauna.
By first getting used to this routine, you should be able to experience the comfort of a sauna while minimizing the strain on your body.
Take your time and follow each step carefully to find a way to enjoy the sauna that is comfortable for you.

Step 1: Drink plenty of water before bathing

Because you sweat a lot in a sauna, it's very important to avoid dehydration.
Before entering the sauna, make sure to drink 1 to 2 glasses (300 to 500 ml) of water.

Suitable drinks include water, barley tea, and sports drinks, and it is wise to avoid coffee, green tea, and alcohol, which have a diuretic effect.
The key to safety is to drink plenty of fluids between sauna sessions and after you finish, and to maintain a balanced fluid intake in your body.

Step 2: Wash and cleanse your body and hair

Before entering the sauna room, wash your body and hair thoroughly in the shower or bath.
This is basic etiquette in a public bath, and by removing dirt and sebum from the skin, it helps open the sweat glands, which can also be expected to have the effect of promoting sweating.

Also, if you soak in a bathtub beforehand to warm your body a little, it will improve your blood circulation and make it easier for your body to get used to the heat when you enter the sauna room.
By cleaning your body before using the sauna, you and those around you will be able to enjoy a comfortable experience.

Step 3: Warm your body from the inside out in the sauna

When you enter the sauna room, it is recommended that you first sit on the lower level where the temperature is lower to allow your body to get used to the temperature.
If you are a beginner, it is recommended that you aim to stay in the bath for about 5 to 10 minutes.

The temperature of the sauna room varies depending on the facility, but it is important to stay within a comfortable range that suits your physical sensations.
Once you get used to it, you can move to the upper level and warm your body at a higher temperature.
If your heart rate increases to about twice your normal rate, that may be a sign to leave the sauna.

Step 4: Wash off the sweat and then cool down in a cold bath

After leaving the sauna, be sure to rinse off all sweat from your body with a shower or a shower before entering the cold bath.
This is an important etiquette for keeping the bath clean.
Once you've washed off the sweat, exhale slowly and gently step into the cold bath, starting with your feet.

The recommended time is about 30 seconds to 1 minute, but there is no need to force yourself to soak for too long.
It is enough if the heat on the surface of your body is released and you feel refreshed.
If you don't like cold baths, you can start by taking a cold shower on your hands and feet.

Step 5: Relax your body and mind with an outdoor bath

After getting out of the cold bath, lightly dry your body with a towel and take an outdoor bath in the rest area.
Sit back in your chair or, if there is space to lie down, lean back and get into a relaxed position.
At this time, if you close your eyes and focus on breathing slowly and deeply, your parasympathetic nervous system will become dominant and your mind and body will become calm.

The time is about 5 to 15 minutes, and you can take breaks until you feel comfortable, being careful not to let your body get too cold.
This step is very important to achieve that feeling of "totono".

What does it mean to "get into the zone" in a sauna? Tips for achieving deep relaxation

The feeling of "getting into the zone" that you get in a sauna is a special experience that many sauna enthusiasts seek.
This refers to a state in which the autonomic nervous system is stimulated through a cycle of sauna, cold bath, and outdoor bathing, resulting in an extremely relaxed state of mind and body.

There are a few tricks to effectively achieve this unique floating and euphoric feeling.
Rather than simply alternating hot and cold baths, being conscious of the process will help you reach a deeper state of relaxation.

"Totono" means the feeling of mind and body becoming one.

"Totono" refers to a unique physical and mental state brought about by the stimulation of the sympathetic nervous system by the sauna, followed by a cold bath and outdoor air bathing, which switches the nervous system to parasympathetic.
Specifically, it is a kind of ecstatic or deeply relaxed state in which your mind is clear but your body feels light and fluffy.

As blood flow improves throughout your body and your heart rate slows, you will feel as if you have been released from the stresses of everyday life.
This state of harmony between mind and body is said to be one of the great attractions of sauna bathing.

Be mindful of the time you spend in the sauna, cold bath, and outdoor bathing

In order to achieve this, it is helpful to be conscious of how you allocate your time for each step: sauna, cold bath, and outdoor bathing.
The general guideline is 5 to 12 minutes in the sauna, 1 to 2 minutes in the cold bath, and 5 to 15 minutes in the open air, but this is just one example.

Many people complete this series of steps as one set, repeating it about three times depending on their physical condition.
It's not so much how many sets you do, but rather finding a balance that feels most comfortable to you.
Don't stick to the same time setting every time, but adjust it based on how you feel that day.

Repeat according to your physical condition

It would be counterproductive to push your body too hard in the pursuit of a feeling of "getting into shape."
The length and number of sauna cycles that feel comfortable will vary depending on your physical condition that day.
If you feel even the slightest bit of fatigue or discomfort, you should decide not to force yourself to continue the cycle, but to take a longer break or even call it a day.

Listening to your body and never testing your limits is the basis for a safe and sustainable sauna routine.
Make your comfort your priority and enjoy it at your own pace.

The beneficial effects of saunas

Saunas are not just a way to refresh yourself; they are known to have a variety of beneficial effects on our health.
Its effects have also attracted attention from a medical perspective, including promoting blood circulation and regulating the autonomic nervous system.
Although its direct effect on weight loss is limited, it contributes to building a healthy body by supporting improved metabolism.

Here we will take a closer look at the specific health benefits you can expect from sauna bathing.

Promotes blood circulation and relieves stiff shoulders and chills

The heat from the sauna causes blood vessels to expand, increasing blood flow throughout the body.
This promotes the excretion of fatigue substances such as lactic acid that have accumulated in the muscles, and is expected to alleviate symptoms such as stiff shoulders and lower back pain.

It also helps improve sensitivity to cold by circulating warm blood to the extremities of the body.
Improved blood circulation also means that oxygen and nutrients are delivered more efficiently to cells throughout the body, helping to recover from overall fatigue.

Deep relaxation reduces stress

The combination of hot and cold stimulation from the sauna and cold bath, followed by a break in the open air, has an effective effect on the autonomic nervous system.
After creating tension in the sauna, relaxing in the open air allows you to smoothly switch your mind and body on and off.

During this process, brain substances such as beta-endorphin are said to be secreted, which leads to a deep sense of relaxation and reduces mental stress.
Spending quiet time in an extraordinary space can also help calm the mind.

Sweating improves skin condition

Sweating profusely in a sauna helps flush out sebum and dirt that has accumulated deep in your pores, keeping your skin clean.
In addition, improved blood circulation stimulates skin metabolism, or turnover, making it easier to maintain healthy skin.

Sweating also helps to eliminate excess water from the body, helping to reduce swelling in the face and body.
Due to these synergistic effects, sauna bathing is believed to have a positive effect on creating beautiful skin.

Helps to balance the autonomic nervous system

In modern life, stress and irregular lifestyles tend to disrupt the balance of the autonomic nervous system.
Alternating hot and cold baths, which involve alternating between the high temperature of a sauna and the cold stimulation of a cold bath, is a good workout for the autonomic nervous system.

Repeated stimulation strengthens the body's ability to switch between the sympathetic and parasympathetic nervous systems, helping to balance the autonomic nervous system.
As a result, you can expect to experience improvements in your physical and mental condition, such as better sleep and more stable mood swings.

[By type] How to enjoy saunas according to their characteristics

Although saunas are generally referred to as such, there are many different types, and the experience and enjoyment will differ depending on the temperature and humidity.
There are a wide variety of options available, from the high-temperature dry saunas commonly found in typical super sento and public baths to outdoor tent saunas.

By learning about the characteristics of each sauna and choosing one that suits your mood and preferences that day, you can make your sauna experience even more fulfilling.
Here we will introduce the most common types of saunas and how to enjoy them.

A dry sauna where you can work up a refreshing sweat at high temperatures

Dry saunas are characterized by high temperatures of 80 to 100 degrees Celsius and low humidity, and are the most common type of sauna found in hot spring facilities in Japan.
The dry, hot air allows you to work up a sweat in a short amount of time, and the refreshing feeling is a major attraction.

In recent years, loyly saunas, which use water poured onto heated sauna stones to generate steam, have also become popular.
Löyly causes a sudden rise in perceived body temperature and further promotes sweating, so it is recommended for those seeking a stronger stimulation and refreshing feeling.

A steam sauna with high humidity that is gentle on the skin and hair

Steam saunas and mist saunas are characterized by their relatively low temperature of around 40 to 60 degrees Celsius, but the humidity is kept close to 100%.
Unlike a high-temperature dry sauna, it is less stuffy and you can warm your body slowly while being enveloped in steam.

The high humidity keeps your skin and hair from drying out, making it especially comfortable to use during the winter months when dryness is a concern.
This is perfect for people who want to relax and enjoy a gentle sweat in the gentle heat.

Far-infrared sauna that warms you from the inside out

Far-infrared saunas are often set to a relatively mild temperature of around 60°C.
Far infrared heat has the property of warming the body directly rather than the air, so it can warm you from the inside out even at low temperatures.

The advantage of saunas is that they are easy to use for people who don't like high-temperature saunas or elderly people who are new to saunas, as they are less likely to feel short of breath and put less strain on the heart and respiratory system.
It's perfect for those who want to take their time, sweat slowly, and relax.
Also, from the perspective of "sauna facilities," the number of specialized sauna facilities has been increasing recently. Saunas are not only popular at hot spring facilities, including specialized stores, but also at sports clubs.
For a monthly membership fee, you can use the sauna as much as you like, so it's actually good value for money for sauna lovers, and an increasing number of people are joining sports clubs just to use the sauna.
Of course, you can also use it to say, "I'm feeling a little tired today, so I'll take a break from training and refresh myself in the sauna!"
Find your favorite sauna that suits your tastes and lifestyle.

Be considerate of others! Basic sauna etiquette

Saunas are shared spaces where many people come to refresh and relax.
It is expected that you observe basic manners so that not only you but everyone there can have a pleasant time.

Rather than following strict rules, a little consideration and consideration for others will create a comfortable environment throughout the facility.
Here, we will look at the basic manners you should keep in mind when using a sauna.

Wipe off any moisture from your body before entering the sauna room

When moving from the bathroom to the sauna room, it is good manners to thoroughly wipe off any moisture on your body with a towel.
If your body remains wet, water droplets will fall onto the sauna floor, making it unsanitary, and may splash water on other users, causing discomfort.

Also, if moisture remains on the surface of the body, the evaporative cooling will cool the body, preventing it from warming up efficiently.
To protect the wood of the sauna room, be sure to take the extra step before entering.

Stay quiet in the sauna and refrain from talking

Many people use sauna rooms to relax and quietly reflect on themselves.
Therefore, it is basic etiquette to refrain from loud conversations and private conversations.
Even if you are with friends or family, try to enjoy the conversation after you leave the sauna room.

Even if you speak quietly, it can resonate surprisingly loudly in a quiet space.
Please be considerate of each other and be mindful of sharing the quiet space so as not to disturb other users' meditation or relaxation time.

Before entering the cold bath, rinse off the sweat with a shower

Jumping straight into the cold bath without washing off the sweat you've worked up in the sauna is called "sweat cutting" and is one of the most bad manners you should avoid.
Sweat contains waste products, and if you go into a cold bath with sweat in it, it will worsen the water quality.

Since the cold bath is shared by everyone, be sure to thoroughly wash off all sweat from your body with a shower or a shower just before entering.
This extra step is essential to ensure that you and other users can enjoy the cold bath comfortably.

Do not reserve a spot or monopolize towels.

It is bad manners to "reserve space" by leaving a seat in the sauna room or a chair in the outdoor bathing area for an extended period of time, leaving a towel or personal sauna mat there.
Especially during busy times, many people have to share the limited space.
When you are not present, it is important to be considerate and not leave personal belongings lying around.

When you finish your break and move on to the next set, please be sure to pack up your belongings and keep the facilities fair for everyone.

Precautions for enjoying the sauna safely

Saunas offer many benefits to the body and mind, but in order to enjoy these benefits, it is essential to use them safely.
If you enter the water incorrectly, there is a risk of serious damage to your body, such as dehydration and heat shock.
By properly understanding your physical condition and following a few precautions, you can minimize the risk.

Here we will explain the points you should pay particular attention to in order to enjoy the sauna safely.

Please refrain from using the facility if you are not feeling well.

Avoid using the sauna if you have cold-like symptoms such as fever, cough, or fatigue, or if you are tired due to lack of sleep.

Saunas put a certain amount of strain on the body, and if you enter when you are not in top physical condition, you run the risk of worsening your symptoms or experiencing accidents such as dizziness or fainting.
Remember that saunas should only be enjoyed when you are in good health, and if you feel even the slightest bit of discomfort in your body, you should decide not to push yourself.

Avoid saunas immediately after drinking alcohol or when you have a full stomach

Using a sauna immediately after consuming alcohol can be extremely dangerous, as it can cause sudden fluctuations in blood pressure and arrhythmia.
Alcohol's diuretic effect can make you more dehydrated, so you should definitely avoid it.

Also, if you enter a sauna with a full stomach immediately after eating, blood that should be concentrated in the stomach and intestines for digestion will be concentrated on the surface of your body, causing indigestion.
For safety reasons, please wait at least 1-2 hours after drinking alcohol or eating before using the sauna.

Keep your own pace and don't push yourself too hard

There is no need to compete with others about how long you stay in the sauna or how cold the water bath is.
The methods of getting into the bath that are introduced in the media are merely general guidelines, and the optimal time varies greatly depending on the individual's constitution and the condition of the day.
Just because the people around you have been there for a long time, don't force yourself to endure it.

If you feel even the slightest bit of discomfort or pain, have the courage to leave the sauna room immediately.
The most important thing is to always listen to your body and enjoy what feels comfortable.

Protect your hair with a towel in a hot sauna

In particular, in high-temperature dry saunas that exceed 80°C, hair is susceptible to damage from the high heat and dryness.
Protein, the main component of hair, is sensitive to heat, so if left unprotected, it can lose moisture, causing dryness and breakage.

To prevent this, it is effective to protect your hair by wearing a sauna hat or wrapping a wet, wrung-out towel around your head.
By taking some precautions to protect your precious hair, you can enjoy a more comfortable sauna experience.

My Feelings, Then and Now

To enjoy the sauna safely and comfortably, it is essential to follow basic procedures and be mindful of etiquette.
The basic procedure begins with hydrating before bathing, then cleansing the body before entering the sauna room, followed by an appropriate combination of a cold bath and outdoor air bathing.

By paying attention to your physical condition and practicing at a comfortable pace, you can maximize the refreshing effects of sauna on the mind and body.
Use the points we've introduced here to help you find the style that suits you best.