1234* For sauna beginners, the elderly, and people with health con-ditions, please make sure to try a sauna without causing any physical strain.By repeating the above steps 2 to 4 a couple of times, you can raise and lower overall blood flow repeatedly, stimulating your autonomic nervous system. This is supposed to cause a “state close to meditation,” which is the essence of “totonou.”Before getting in a sauna room, wash your body thoroughly. Make sure to be adequately hydrated.Dry yourself well, then enter the sauna room. Many saunas have seats arranged in tiers and the heat varies depending on the level of the seat: the higher your seat, the hotter you will feel. So, if you are not used to the heat in a sauna, you may want to take a seat at a lower tier and take more time to sweat. One session from entering to leaving a sauna room should be around 10 minutes, but you should adjust it to your own pace and never push yourself to stay longer.Upon leaving the sauna, rinse yourself with water to wash off the sweat and relax in a cold bath. You should stay for about 1 minute, but again not push yourself. If you have never tried a cold bath af-ter a sauna, you may have a strong sensation of coldness, but you will feel more comfortable in a cold bath after you get used to it.Leave the cold bath and take a long rest. You should close your eyes and calm your mind without thinking about anything. If you can get some fresh air, the breeze and natural sounds will bring a pleasant sensation.* Please check the site on the right for the manners when taking baths at sento public bathhouses and onsen facilities.11Japan is now in the middle of a sauna fad! Someone coined the word “totonou,” which lit-erally means “getting in shape” or “tidying up,” describing the action of relaxing yourself in a sauna. Sauna lovers are now called “saunner,” and they are deeply immersing themselves in the experience of “totonou.” You can now find saunas at various places, not only within “sento” (public bathhouses) but also in outdoor facilities and sauna spas. This article intro-duces you to the saunas in Tokyo and all over Japan recommended by the No. 1 saunner at the att.JAPAN editorial office!EVER-EVOLVING SAUNAS IN JAPAN※三溫暖新手、高齡長者，以及患有宿疾者，請視個人身體狀況，切勿勉強。※造訪大眾澡堂與溫泉設施時的禮儀規則，請見此處。確實擦乾身上的水分後進入三溫暖。內部的座位多呈階梯狀，體感溫度會因座位不同而異；越往上層越熱，不習慣高溫的朋友，建議在下層慢慢享受排汗的感覺。進入三溫暖房的時間約為一次10分鐘左右，但請勿勉強，斟酌個人身體狀況調整時間。離開三溫暖後，以水沖去全身的汗水，並慢慢浸泡冷水浴吧。冷水浴的建議時間約為1分鐘左右，但也同樣地請勿勉強。首次嘗試冷水浴雖會感覺十分冰冷，不過習慣後便會覺得冷水浴十分舒暢。離開冷水浴後，好好地休息一下吧。閉上眼睛，放空腦袋，保持心情平穩是關鍵所在。如果該處可體驗外氣浴，感受涼爽的微風與自然的聲響，將更覺舒暢。據說反覆進行以上2～4的步驟數次，全身血流將重複增加、下降，則可透過刺激自律神經，達到「接近冥想的狀態」，也就是獲得「修整」的感覺。近年三溫暖熱潮席捲日本，人們將到三溫暖放鬆一事形容為「修整(Totonou)」，而迷上這種「修整」體驗的三溫暖愛好者──「三溫暖客」正持續增加。現在，三溫暖已不僅止於大眾澡堂的附屬設備，還有戶外設施、三溫暖專門店等五花八門的選擇。這次att.JAPAN編輯部的頭號三溫暖客將向大家介紹分布在東京與日本全國各地的三溫暖！A good way to “totonou” in the sauna為達「修整(Totonou)」的三溫暖推薦入浴方式進入三溫暖前，請徹底清洗身體，潔淨身體汙垢。之後，記得充分補給水分。Ever-evolving Saunas in Japan持續進化的日本三溫暖
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