Meditation and Sauna: A Perfect Match for Self-Reflection?

Have you ever struggled to focus during meditation or found yourself reaching for your phone the moment you got distracted? If so, you might want to try incorporating the sauna into your routine.

In recent years, saunas have rapidly gained popularity, especially among people in their 20s and 30s, and are becoming an established part of modern culture. Interestingly, saunas and meditation share many similarities and can create a powerful synergy when combined.

In this article, we’ll explore the connection between meditation and saunas, as well as how to practice sauna meditation.

The Sauna Boom in Japan

Why does the sauna continue to captivate people without losing its appeal?

Japan has experienced three major sauna booms. The first occurred in 1964, when the Finnish Olympic team brought a sauna to the Olympic Village during the Tokyo Olympics, sparking interest in the practice. In the 1990s, saunas became widely popular as they were incorporated into super sento (large public bathhouses) and health spas.

The third wave of the sauna boom began in the late 2010s, driven by the popularity of sauna-themed essays, TV dramas, and other media.

The resurgence of sauna culture can be attributed to several factors. One is that it aligns well with youth culture, which values closed communities—spaces where like-minded individuals gather. Another reason is that the heightened focus on health and wellness during the COVID-19 pandemic made saunas even more appealing.

Sauna’s “Totonou”

Here, we will explain the concept of "totonou" and discuss the benefits of saunas.

Totonou

One of the greatest pleasures of sauna culture is the state known as "totonou." This term was coined by a professional sauna enthusiast known as "Nure Zukin-chan." Since around 2019, "totonou" has been frequently searched on the internet. The word gained widespread recognition after being featured in the manga Sado by Katsuki Tanaka, which was later adapted into a drama.

Some may wonder why "totonou" is written in hiragana rather than the kanji "整う." The reason is that "totonou" embodies two meanings: "整う" (to be orderly) and "調う" (to be in harmony).

[Sei (整)]

Originating from the character "斉," which means to align things properly. It signifies arranging things neatly, making adjustments to ensure order, and correcting disorder or disarray.

[Chō (調)]

Derived from the character "合," which conveys the idea of harmony and unification. It refers to adjusting, matching, preparing, and creating the necessary conditions for something to be completed or established.

The Mechanism of Totonou

The feeling of euphoria known as "totonou" is achieved through a cycle of high heat, cold water immersion, and exposure to fresh air (called "gaikiyoku" or outdoor air bathing). Although I have never personally experienced this sensation, my research on the topic has been fascinating, and I will explain it in detail.

When exposed to heat, our heart rate increases, and blood circulation speeds up. Sitting in a high-temperature sauna can elevate the heart rate to about 120 beats per minute, similar to moderate exercise. During this process, sweating helps expel toxins and promotes metabolism.

Upon entering cold water immediately after the sauna, the sudden temperature shift activates the sympathetic nervous system, creating a state of heightened alertness. Then, as the body transitions to an outdoor air bath, the blood vessels that had constricted in the cold water expand rapidly, improving circulation and shifting dominance to the parasympathetic nervous system, which induces relaxation.

At the same time, adrenaline and noradrenaline—hormones linked to the sympathetic nervous system—are still circulating in the blood, keeping the mind sharp. The coexistence of these contrasting states—mental clarity and deep relaxation—results in the phenomenon of "totonou." By alternating between the sympathetic and parasympathetic nervous systems, the autonomic nervous system gradually balances itself.

Reducing Brain Fatigue Through Relaxation

One key benefit of sauna use is the reduction of brain fatigue. Many people struggle with persistent exhaustion, even on their days off.

Even when we are resting, our brains consume about 70–80% of their energy. This is due to the Default Mode Network (DMN), a neural activity that occurs when the mind is idle. While DMN activation can enhance creativity and help organize thoughts, excessive mental activity can also lead to brain fatigue.

When exposed to the extreme heat of a sauna, the body enters a state of emergency where conscious thought is temporarily halted. This forced shutdown of cognitive processes reduces the brain’s energy consumption, leading to a deep state of relaxation.

Improved Sleep Quality

Another major benefit of saunas is their ability to improve sleep quality.

During sleep, we cycle between REM and non-REM sleep. A lack of sufficient non-REM sleep can lead to persistent fatigue, reduced concentration, forgetfulness, and even feelings of depression. Research suggests that saunas help promote deep non-REM sleep.

Following the sauna cycle—heat exposure, cold water immersion, and outdoor air bathing—about two to three hours before bedtime can make it easier to fall asleep and improve sleep quality.

What Is Meditation?

Meditation is the practice of calming the mind and becoming thoughtless, relaxing without thinking about anything, praying in silence, focusing on something deeply, or closing one’s eyes to reflect quietly.

It is also a method to eliminate unnecessary thoughts and direct awareness toward one’s true mind and body. The primary benefits of meditation include stress relief, improved focus and attention, and enhanced emotional control.

Meditation is known to help regulate the autonomic nervous system, a benefit that it shares with saunas. In fact, sauna enthusiasts often describe their experience as a form of mindfulness, where they engage in deep self-reflection while silently enduring the heat. This practice is considered similar to Zen meditation and mindfulness techniques.

The Connection Between Meditation and the Autonomic Nervous System: The Role of Breathing

Breathing is the most crucial aspect of meditation, as it plays a significant role in regulating the autonomic nervous system. When breathing is shallow and rapid, the sympathetic nervous system becomes dominant.

This leads to bodily tension, reduced diaphragm function, and a decrease in the amount of air exchanged in a single breath—about half that of deep abdominal breathing. As a result, oxygen supply to the brain diminishes, leading to reduced concentration and negative effects on the autonomic nervous system.

In breathing meditation, as one focuses on their breath, it naturally becomes deeper and more stable. Deep and steady breathing activates the parasympathetic nervous system, promoting relaxation and helping to balance the autonomic nervous system, bringing both mind and body into a state of calm.

Steps for Sauna Meditation

Here, we will introduce how to practice sauna meditation.

1. Sit and Adjust Your Posture

Find a calm spot where you can maintain some distance from others. Sit down and straighten your spine, imagining your center of gravity aligning with your sit bones. The key is to maintain a stable posture. Keep your knees slightly apart, and if possible, place the soles of your feet flat on the floor.
Ensure that your ears, shoulders, and hip bones are vertically aligned, with your navel positioned directly beneath your nose. Avoid arching your lower back.
Slowly sway your body from side to side, gradually reducing the movement while distributing your weight evenly. You can keep your eyes open or closed—whichever feels comfortable.

2. Focus on Your Breathing (Breath Meditation)

Relax your arms and shoulders, maintaining a comfortable and natural posture. The most important point here is not to control your breathing.
Visualize the hot sauna air entering through your nose, traveling through your airways, and filling your lungs. Pay attention to the subtle physical changes: the expansion and contraction of your abdomen, the gentle rise and fall of your shoulders.
Simply observe your breath: "I am inhaling now." "I am exhaling now."

3. Acknowledge Thoughts and Emotions Without Chasing Them

As you continue breathing, you will start feeling warmth radiating from deep within. However, distractions will arise—you might think, "It’s too hot," or "I want to get out now."
The first step is to acknowledge that your thoughts will naturally wander. This awareness is crucial.
If distractions arise, recognize them objectively—"Right now, I feel the urge to jump into the cold bath." Then, gently return to your breath meditation. This cycle of noticing and refocusing is the essence of meditation.
Avoid blaming yourself for losing concentration. Instead, simply let go of stray thoughts and return to observing your breath. Shift your awareness to the sensations and changes in your body brought about by the sauna experience.

Precautions for Enjoying Saunas Safely

Since saunas cause rapid changes in body temperature, even healthy individuals should take precautions.

If you have any of the following conditions, consult your doctor before using a sauna:

・High blood pressure
・Cardiovascular disease
・Advanced age
・Pregnancy
・Inflammatory conditions, skin infections, fever, or other health issues

Even for those in good health, it is best to avoid saunas after consuming alcohol, experiencing sleep deprivation, or feeling excessively fatigued.

Key Safety Tips:

1. If you start feeling unwell, do not push yourself—leave the sauna immediately.
2. Before entering a cold bath, rinse your body with warm water. Sudden cold exposure can cause blood vessels to constrict, leading to increased blood pressure and strain on the heart, increasing the risk of heart attacks or strokes. Half-body baths or showers are good alternatives.
3. Take adequate rest periods between sauna sessions, allowing your heart rate to return to normal.
4. Stay hydrated to prevent dehydration. Drink plenty of fluids before and after using the sauna.

Achieving a Deeper "Totonou" with the Combination of Sauna and Meditation

The state of "totonou" in saunas offers significant benefits, including reducing mental fatigue, improving sleep quality, and balancing the autonomic nervous system. Through the cycle of high temperatures → cold water baths → exposure to fresh air, the sympathetic and parasympathetic nervous systems alternate in dominance, helping to regulate the autonomic functions.

Similarly, in meditation, focusing on the breath naturally leads to deep and steady breathing. Deep breathing activates the parasympathetic nervous system, promoting relaxation. Since both sauna and meditation share these common effects, combining them may lead to an even deeper state of "totonou."

If you already have a habit of going to the sauna, you may find it easier to incorporate meditation into your routine as well. Of course, meditation can be practiced without visiting a sauna. If you feel hesitant about going to a sauna, why not try breath-focused meditation in a quiet place where you can be alone?

Thank you for reading until the end!