The Totonou State – Finding Balance in Opposites

Japan has long been renowned for its natural hot spring (Onsen) bathing culture, a tradition deeply embedded in the country's heritage. Recently, however, Japan has witnessed a significant surge in the popularity of saunas. This newfound interest in sauna culture is largely attributed to the TV drama "Sadou," which many believe ignited the trend [1].

In "Sadou," characters engage in a ritualistic cycle of sauna, cold baths, followed by relaxation (sound familiar)? This sequence culminates in a state known as totonou, where one's mental well-being is restored to a harmonious balance. The depiction of this process on television has inspired many to adopt the practice in their own lives, seeking the same sense of rejuvenation and clarity.

The term totonou (ととのう) might sound familiar, as its pronunciation closely resembles the beloved Hayao Miyazaki film title "My Neighbor Totoro" – albeit with an "n" replacing the "r". In Japanese, totonou means to be prepared, to be in order, or to be arranged [2]. This definition perfectly encapsulates the feeling of achieving mental and physical alignment through the ritual of Hot-Cold-Relax.

The concept of totonou resonates deeply within Japanese culture, which places great importance on rituals and proper procedures. Just as the tea ceremony, the art of wearing kimonos, and the etiquette of public bathing are respected traditions, the practice of achieving totonou through sauna has become a modern ritual that embodies these cultural values.

The typical Japanese sauna experience involves a carefully orchestrated routine. Participants spend time in a sauna heated to between 80 and 100 degrees Celsius (176 to 212 Fahrenheit). This is followed by a cold plunge, often in a cold bath or pool, and then a period of relaxation in the fresh air. This cycle is repeated several times to achieve the desired state of totonou.

Online guides provide detailed instructions on how to perform this ritual correctly, including the optimal duration for each phase and the number of cycles needed. This structured approach appeals to those who appreciate precision and dedication in their practices, much like other traditional Japanese customs.

The science of achieving the totonou state has been explored through a recent study, highlighting its impact on mood and brain function. A 2023 study authored by Ming Chang, et al involved twenty adults who underwent a series of sauna and cold-water therapy sessions, with their mood changes measured repeatedly.

Researchers found that intense feelings of happiness often followed the combined hot sauna and cold water immersion, aka the “totonou” state [3].

The study reported, “We found significant increases in theta and alpha power during rest and after the sauna phase compared to before the sauna phase. These are associated with relaxation and mental clarity” [3].

The study also noted an increase in MMN (mismatch negativity), indicating higher activation of the pre-attentional auditory process. This led to a decrease in attention-related brain activity. In simpler terms, the brain reaches a more efficient state, allowing for improved cognitive function and a heightened sense of well-being [4].

At Sauna House, the "Hot-Cold-Relax" ritual has long been a central part of our bathing circuit, designed to provide a holistic and rejuvenating experience. While we didn't initially have a specific term for this practice, the Japanese concept of totonou perfectly encapsulates the state of balance and clarity that our guests seek to achieve [5].

Our bathing circuit is designed to guide guests through a transformative journey. It begins with a session in our hot sauna, where the intense heat helps to relax muscles, improve circulation, and release toxins. Following the sauna, guests immerse themselves in a cold plunge, which invigorates the body, tightens pores, and boosts the immune system. The final step is a period of relaxation in a serene environment, allowing the body and mind to rest and rejuvenate.

This cycle of hot, cold, and relaxation mirrors the traditional Japanese practice of achieving totonou. The process of cycling between these extremes stimulates the release of endorphins and norepinephrine, promoting a profound sense of well-being.

Incorporating the idea of totonou into our bathing circuit has enriched the Sauna House experience, providing a clear framework for guests to achieve optimal well-being. The "Hot-Cold-Relax" ritual not only aligns with traditional practices but also offers a modern interpretation that meets the needs of today's wellness seekers.

By adopting this approach, we offer our guests a pathway to achieving balance in opposites, promoting a state of totonou that helps to counteract the effects of digital burnout and daily stress. Whether you are a seasoned sauna enthusiast or new to the practice, the journey to totonou at Sauna House promises a profound and revitalizing experience.