If I had to highlight what made the most impact on me in 2024, it would be sauna and cold plunges...!
During my trip to Tokyo last year, I came across a couple of books on this topic that piqued my interest. In particular, I was curious about the sensation of "sauna high", or "totonotta" in Japanese. The Japanese media described it as a state of total relaxation combined with a sense of numbness in the body, akin to floating on a cloud in a deeply euphoric state - similar to a runner's high.
Beyond the sauna high, there are numerous benefits for both the body and mind from leveraging sauna and cold plunges. These benefits include, but are not limited to, increased circulation, improved immunity, better skin health, enhanced mental well-being, faster muscle repair, and potentially even weight loss. The effects stem from your body's response to the extreme temperature shifts, promoting sudden constriction and dilation of blood vessels, which enhances bodily functions. In addition, feel-good hormones like endorphins, serotonin, and adrenaline are released to help cope with stress.
Many articles online detail the practices of cold and heat therapy, so I won’t reiterate those here. One of my favourite is Dr. Andrew Huberman's podcast here. As a side note, I am also trying out Dr. Huberman's morning routine and have shared my thoughts in the post here.
How to Achieve Sauna High
All the benefits aside, if you want to feel the bliss (just like I did), try these recommended steps to achieve sauna high:
- Sauna for 5 - 15 minutes, depending on your comfort level
- Cold shower or cold bath for 10 seconds - 3 minutes
- Rest for 5 - 10 minutes, preferably sitting down or lying on a comfortable chair
- Repeat the steps 3 - 4 times
Some noteworthy tips as follows:
- Aim for 15 minutes in the sauna, but listen to your body and don't overstretch
- Avoid adding extra steps to the routine
- Rest as soon as you can after the cold shower or cold bath
- Remember to hydrate yourself throughout the routine
- Consider finishing with a cold shower for the last round
Does it Work for Me?
In short yes! Every time I go to a sauna, I follow these steps religiously and before long, I find myself in a blissful state mentally and physically. It felt as though I am weightless, floating among the clouds, my mind completely blank and nothing else matters. This sensation peaks during the resting period, after one or two rounds. It is addictive, to the extent that I am trying to replicate at home by exercising and immediately taking a cold shower...! Sad to say that it does not have quite the same effect.
As for long term benefits, they are not as apparent to me as I am generally pretty healthy and do not suffer from any illness and / or discomfort (e.g., sleep problem, muscle pain, etc.). My wellbeing did take a downturn towards the end of last year, however it has improved recently. Not sure whether this is from my sauna sessions; my revamped morning routine or simply taking time away from my usual environment. One thing for sure is that I feel reinvigorated after every sauna session, and that adds up in the long run to contribute to my overall wellbeing.
Sauna Recommendations in Tokyo and Shenzhen
I have tried a couple of saunas in Japan and China, and here are some of my favourites. Hope that this will kickstart your exploration to sauna and cold plunges!
Tokyo
Shibuya Saunas
Produced by Katsuki Tanaka, the manga author of "Sado", or "Way of the Sauna", this little oasis features nine sauna rooms, four cold baths, a work space and a casual dinning restaurant serving plant-based meals developed by a Michelin Star chef. The sauna rooms alternate usage by gender every other day, such that everyone can experience all of the facilities on offer.
My visit in mid-February was delightful: the place was impeccably clean, the sauna rooms were at my preferred temperature (~80-90°C), and the cold baths were deep enough for full immersion. The atmosphere, with wooden decor and lush greenery, fostered a meditative quality. I also appreciated the lack of distractions (e.g., TV, radio) and everyone quietening down to allow the sauna junkies to focus on the experience.
Highly recommended! I think it is the closest you can get to experiencing Finnish style sauna in Asia! Sauna Sensei has done a comprehensive review here if you want to find out more.
Spa LaQua
Situated near Tokyo Dome, Spa LaQua is a large facility offering hot spring, sauna, spa, salon, resting areas, cafes and restaurants, aperfect for a full-day visit (or even an overnight stay). While not exclusively a sauna facility, tit features various sauna rooms and cold baths, including medium and high-temperature saunas, mist saunas and Finnish saunas.
I visited at the end of September 2024 before my red-eye flight back to Hong Kong. I loved that I could enjoy sauna, cold plunges and traditional Japanese hot springs all in one place. The resting areas are equipped with reclining chairs; individual televisions; magazines and soft towels in case you are cold from the air-con. It felt more like a traditional spa experience.
I would recommend Spa LaQua if you want to:
- Dip your toe into saunas and cold plunges
- Stay overnight or rest for an extended period
- Go with others who may not be sauna enthusiasts
- Enjoy other services (e.g., massages)
- Experience a larger facility
Shenzhen
One Habour
While China lacks a rich bathing culture like Japan, many Chinese, especially the older generation, enjoy visiting spa facilities for sauna and massages. However, cold plunges are rarely included. Also for noting is that saunas are more of a side offering rather than the main attraction. As such, the saunas are pretty standard so don't expect that they would add Finnish fragrance, provide aufguss service, etc. Unlike the Japanese facilities, often there are other complimentary services such as all-you-can eat fruits, ice-creams, drinks, snacks, desserts, etc., depending on the facilities.
One Habour is located ~5 minutes drive away from Futian Port, which makes it convenient to access from Hong Kong using MTR. In addition, there is dedicated transportation that takes you to the facility from the Port for free (and back after you finish)! As for the facility itself, the bathing areas are segregated between male and female with showers; warm and hot tubs; a standard sauna room and resting chairs. There is a communal area with reclining chairs and individual televisions; complementary fruits; ice-creams; drinks and even a movie theatre!
This is my weekly go-to-spot! It is nothing fancy but it offers what I need for achieving sauna high. The main pro is that since few people use the sauna for as long as I do, I can haul the sauna to myself most of the time and dial up the heat to my liking. One downside is that it is pretty noisy so don't expect a meditative experience, but it can be a gastronomic experience with all the all-you-can-eat fruits and ice-creams...!
The address is 1-3 / F, Building A, Jiafu Plaza, 5 Guihua Road, Futian District, 0755-83818808. Information online is limited, and the staff may not be fluent in English, so visiting with a local is advisable for easier access.
