What Does “Totonou” Mean in Japanese Saunas?
In Japan, the word “totonou” often comes up with saunas–but what does it actually mean?
Let’s explore what this state feels like, how the body reacts, and how you can achieve it for yourself.
What Is “Totonou”?
In simple terms, totonou is “feeling deeply relaxed yet mentally clear, not sleepy.”
It’s a unique sensation that happens when your body adapts to extreme changes in environment, like the hot sauna, the cold bath, and then the fresh air outside.
Usually, the brain is busy processing thoughts even if we’re not aware of it.
But with the sauna → cold bath → rest cycle, this mental fatigue melts away, leaving you feeling refreshed and mentally sharp.
How to Achieve the “Totonou” State
Certain conditions make totonou easier to reach Time of Day Evening or nighttime is ideal, as your body is naturally moving toward relaxation.
Mornings are harder for totonou since the body is more awake and alert.
Physical Activity During the Day Moderate activity during the day, so that you’re a bit tired, makes it easier to relax in the evening.
Following the Full Cycle Stick to the Sauna → Cold Bath → Rest (ideally outside) format.
This full cycle helps activate totonou.
What’s Happening in the Body?
In the sauna, your body’s nervous system reacts quickly to the intense heat, engaging different autonomic responses.
Then, the shock of the cold bath triggers adrenaline, which causes a surge of excitement.
After the cold bath, the body naturally relaxes during the outdoor air bath or rest period.
As the adrenaline decreases, your body switches from the fight-or-flight state (sympathetic nervous system) to a relaxed, peaceful state (parasympathetic nervous system).
Interestingly, those first two minutes of resting are when totonou is most likely to set in.
photo／PIXTA