The Close Relationship Between Sauna and Health

Saunas are loved by many for their thermal effects that refresh the body and balance the mind and body. The feeling of “being aligned” achieved through the “Sauna→Cold Bath→Rest” cycle plays an important role not only in relaxation but also in health. The sudden temperature changes stimulate the autonomic nervous system, offering various benefits such as stress relief and improved concentration.

Moreover, repeating this cycle multiple times enhances its effects. However, proper rest is essential. By setting rest periods according to your condition, you can enjoy this process safely and without strain. Fresh air baths and hydration are also important. Understanding the impact of each step on the body allows for deeper relaxation and health promotion.

Basic Sauna Usage and Its Effects

Saunas are known as a health method that aids in relaxation and stress relief. Among these, repeating the flow of “Sauna→Cold Bath→Rest” is considered the most effective. By performing this set about three times, you can balance your mind and body and experience the feeling of “being aligned.”

Warming the Body in the Sauna

First, after washing and cleaning your body, enter the sauna. Generally, a stay of 8 to 12 minutes is recommended. However, it’s important to adjust according to your condition and heat tolerance, proceeding at your own pace without overexertion. In the sauna, body temperature rises, promoting sweating, which improves circulation and boosts metabolism.

Cooling Down in the Cold Bath

Next, enter the cold bath. The sudden temperature change stimulates the autonomic nervous system, promoting the contraction and expansion of blood vessels. This helps regulate heart rate and blood pressure, providing a refreshing effect. However, there is no need to stay in the cold bath for long; about 1 to 2 minutes is sufficient.

Relaxing During Rest

Finally, the rest period is crucial. During this time, spend it leisurely while breathing in fresh air, such as through an outdoor air bath. It becomes a calm time to face your inner self by eliminating unnecessary external stimuli. This process makes the parasympathetic nervous system dominant, releasing heightened tension.

What is “Being Aligned”?

“Being aligned” is a unique Japanese expression, often referring to a state where the mind and body are in harmony or a deep relaxation state. The sensation obtained through the series of processes (Sauna→Cold Bath→Rest) varies for each person, but it often brings a sense of refreshment both mentally and physically.

About the Number of Sets and Individual Differences

The series of steps (Sauna→Cold Bath→Rest) is usually considered one set. It is recommended to repeat this set at least three times, but the feeling varies from person to person. Some people feel “aligned” from the first time, so it’s important to enjoy it without overexertion, according to your own condition and pace.

Considerations for Safety and New Habits

The Public Interest Incorporated Association “Japan Sauna & Spa Association” introduces “Being Aligned 2.0” as a new proposal. In this method, in addition to the traditional “Sauna→Cold Bath→Outdoor Air Bath,” “hydration” is emphasized. Proper hydration before and during the process leads to a safe and high-quality experience. Additionally, hydration is effective in preventing heatstroke.

Note: Proceed at Your Own Pace Without Overexertion

For those new to using saunas or with little experience, caution is necessary rather than challenging beyond your limits. There are individual differences in time settings and frequency for each step, so respond flexibly while checking your body’s reactions. It is also recommended for the elderly or those with chronic illnesses to consult medical professionals before starting.

Above, we have explained in detail about this procedure, also known as the “Golden Rule.” We emphasized the philosophy of “To deeply align, maintaining autonomy and a steady pace is crucial! Self-observation is essential!” Please enjoy exploring the optimal form while respecting and referencing others’ opinions!

What is the Effective Way to Use a Sauna?

Q: What is the basic flow when using a sauna?

A: The recommended basic flow is to repeat the order of “Sauna→Cold Bath→Rest.” First, warm your body in the sauna, then cool it in the cold bath, and finally relax your mind and body during the rest. This series of processes is said to adjust the autonomic nervous system, allowing you to experience the feeling of “being aligned.”

Q: What is a hot-cold alternating bath?

A: A hot-cold alternating bath is a bathing method that alternates between a warm bath or sauna and a cold bath. This method stimulates the autonomic nervous system, leading to improved circulation and health. Additionally, it is expected to aid in fatigue recovery and stress reduction.

How to Achieve “Being Aligned”?

Q: What state is “being aligned”?

A: “Being aligned” refers to a pleasant relaxation state achieved through the combination of sauna, cold bath, and rest. This balances the sympathetic and parasympathetic nerves, allowing the autonomic nervous system to function properly.

Q: How many times should this routine be repeated?

A: Typically, this routine is repeated 2 to 3 times. However, there are individual differences, so adjust according to your own condition and time. It’s important to continue without overexertion.

Want to Know About Precautions and Etiquette!

Q: Are there any points to be careful about when using a sauna?

A: Since you sweat a lot, don’t forget to hydrate. However, avoid it after drinking alcohol or when feeling unwell. Also, as there is a burden on the heart, it’s important to use it according to your physical strength and health condition. It’s reassuring to check the rules of each facility as well.

Q: Why is hydration counterproductive in the sauna?

A: In the sauna, water is expelled from the body through sweat. Drinking water on the spot may promote excessive sweating from the sweat glands, so be cautious. Moderate hydration is recommended after taking a breather or during rest.

Please enjoy a safe and comfortable sauna life by keeping in mind the points introduced above!

Effective Sauna Usage and Its Impact on Health

Saunas are widely recognized as a health method that refreshes the mind and body. Particularly noteworthy is the process of “Sauna→Cold Bath→Rest.” By repeating this series of steps multiple times, it is said that the balance of mind and body is adjusted, and the feeling of “being aligned” is achieved. The key in each step is to proceed according to your own condition and pace.

First, in the sauna, warm the body to promote sweating, activating circulation and metabolism. Next, by entering the cold bath, the sudden temperature change stimulates the autonomic nervous system, causing the contraction and expansion of blood vessels. This process also helps in the appropriate regulation of heart rate and blood pressure. Finally, it is important to rest while breathing fresh air outside. This makes the parasympathetic nervous system dominant, releasing heightened tension.

This set is usually recommended to be repeated about three times, but there are individual differences in the optimal number of times and time allocation, so proceed while consulting your own condition. Additionally, the “Japan Sauna & Spa Association” proposes a new habit called “Being Aligned 2.0,” which includes hydration. This method leads to a safe and high-quality experience by hydrating before and during the process.

For those new to using saunas or with little experience, it is important not to challenge beyond your limits and to be cautious. There are individual differences in time settings and frequency for each step, so respond flexibly while checking your body’s reactions.