In Japan, the bath, whether it is in a thermal hot spring, public bath house, or a personal tub at home, has always been in a ritual. This ritual is to cleanse the spirit, clean the body, and receive benefits of the experience. The mythology and history of the Japanese baths is rich with stories of animals and people who have been cured by the waters. But how many of the healing properties are fact vs. fiction?
Japanese Style: How to Bathe
There are three main factors to consider when bathing, according to Japanese belief. The intention of the bath, whether you want to relax, to sleep better, or to rejuvenate, is important. FoOr example, if you want to sleep better, it is recommended totake a bath about 2 hours before going to bed. In the summer, water should be lukewarm, around 38 ℃, and around 40 ℃ in the winter. When bathing, the deep body temperature (temperature of brain and internal organs) rises steeply and then falls steeply. Deep body temperature correlates with the quality and depth of sleep. A bath of 15-30 minutes is recommended.
If you want to relax more deeply, the water temperature is recommended around 40 ℃ throughout the year. To rejuvenate, a long bath isn’t recommended, but perhaps a morning bath with 40 ℃ temperature.
Half Body Bath (Hanshin Yoku)
The benefits of a full body bath can also be received when bathing just half of the body. A half-body bath, immersing the lower body up to the bottom of the chest, is also incredibly popular in Japan. This serves the purpose of warming most of the body, increasing sweat and eliminating toxins from the skin. During a half bath, some bathers also incorporate massage as blood circulation improves and it is easier to affect the body. The warmer the body, the better the metabolic system. This process stimulates digestion and is detoxifying as the blood and lymph circulation is stimulated. A half bath works through the parasympathetic nervous system, relaxing the nerves and reducing tension. The temperature should be around 40 ℃ or warmer, whatever your body can tolerate.
How to Take a Half Body Bath
You will fill up the bath and sit in the water, not letting it rise above your chest (aim for a water level slightly above the belly button). Rest your arms outside of the tub. The ideal time is 30-45 minutes, enough time for your lower body to heat up and for the upper body to begin its own cleansing process. You may be surprised as your hands and upper body begin to sweat, even though they are not immersed in the water. After roughly 45 minutes, you can rinse off in cool or cold water. Make sure to drink room temperature water after and prepare to relax. This bath is best after work has been finished, before sleeping or relaxing in the evening.
Salts and Oils in Hot Baths
Essential Oils
There are many types of essential oils, a concentrate of plants or herbs that have various health benefits. When soaking in warm water, the pores in the skin open, better absorbing essential oils than when they are used on dry skin.
Bath to Improve Deep Sleep
30% of of Americans can be classified, based on sleep patterns, as insomniacs. A concoction of soothing essential oils diffused in the bath before bed (2 hours before sleeping) can help to relax the body and prepare for a better sleep. One recipe is:
● Lavender essential oil– 10 drops
● Roman chamomile essential oil – 5-6 drops
● Sea salt – a handful
● Lavender buds – a handful (optional)
● Jojoba oil – 1 Tbsp
Lavender oil is pain-reliever and antidepressant. It can minimize aches, pains and general discomfort. Roman chamomile relaxes tension and eases frustration. Some even use it to help calm down hyperactive children. Sea salt combats fatigue.
Relaxation Bath
Anxiety and stress seem to be woven into daily life. A long, hot bath is a perfect way to release accumulated tension. One recipe is:
● Frankincense – 10 drops
● Lavender – 5 drops
● Bergamot – 5 drops
● Full-fat milk – 1 cup
Directions: Combine the essential oils with the milk, stirring well to blend together. Add it to the hot bath. Bathe for 30 minutes-1 hour.
Frankincense can ease anxiety and induce a mood of relaxation; it also has been studied to reduce mental trauma and depression. Bergamot also combats anxiety by reducing the production of the stress hormone, cortisol, in studies with laboratory rats. Lavender can be a relaxant and antidepressant.[1]
Using Salts in Baths
Sea salt, or Epsom salts, are ways to cleanse the skin while relaxing sore muscles. These minerals, high in potassium and magnesium, can aid the detox while also exfoliating the skin. 1-2 cups of salts are recommended for a full bath.
Four Health Benefits of the Japanese Bath
Along with creating the right bathing environment, it’s important to know what happens during a warm water bath. Not only are you relaxing, you are actually stimulating different processes of digestion and circulation that can improve overall health and wellbeing.
Hot Baths Help Circulate Blood Flow and Burn Calories
A warm bath can create pressure, releasing accumulation of blood and promoting circulation. The water pressure on the abdomen can rise up into the diaphragm and better regulate the lungs, enhancing cardiopulmonary function. One study showed that though sitting a hot bath for an hour does not burn as many calories as cycling on a bike, sitting in the hot water does result in burning a similar amount of calories as a half-hour walk (around 140 calories). [2]
Reduce Inflammation
A study also showed changes to the inflammatory response that were similar to those following exercise. This anti-inflammatory response following exercise, or a hot bath, is important as it helps protect us against infection and illness. Chronic inflammation is linked to a limited ability to fight off diseases. The study showed that frequent passive heating could contribute to reducing chronic inflammation; this type of inflammation is often present with long-term diseases, like Type 2 Diabetes.[3]
Heat Shock Proteins
Hot baths can also stimulate heat shock proteins. Heat shock proteins are molecules created by all cells of the human body as a response to stress. The level of heat shock proteins rises following exercise and hot baths. In the long term, studies show that increased levels of these proteins could help the function of insulin, as well as improve blood sugar control. In general, activities that increase the level of heat shock proteins could also work as an alternative for people who cannot exercise regularly. [4]
Increase Buoyancy, Decrease Stress
When you are in water, the water is dense enough to support your weight, making it easier to float or release tension from the body. Muscles and joints that normally support weight are released from their roles. This burden of stress and tension on the body is lifted as you float upwards, opening up the mind and inviting in more relaxation.
Summary
In conclusion, hot water baths work best when:
● The temperature is around 40 ℃ (104 F)
● The time is between 30 minutes-1 hour
● Supplements, like salt and essential oils, are used to increase stimulation and relaxation
● Half-body or full-body baths have different effects, but both are useful in stimulating circulation, reducing inflammation, creating heat shock proteins, and minimizing stress.
[1]http://www.naturallivingideas.com/essential-oils-to-add-to-your-bath/
[2]https://theconversation.com/a-hot-bath-has-benefits-similar-to-exercise-74600
[3]https://theconversation.com/a-hot-bath-has-benefits-similar-to-exercise-74600
[4]https://theconversation.com/a-hot-bath-has-benefits-similar-to-exercise-74600
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