How to View Totonoi Log

Totonoi Log allows you to record and look back on various information about your sauna sessions!
Here, we will explain how to use your Totonoi Log and how to view the information!

■ T-Flow Score

By syncing your heart rate data measured with your sauna device with Sanokuni and creating a Totonoi Log, your T-Flow Score is displayed. The T-Flow Score is calculated from the values of your Immersion Score and Safety Score.

The scoring is based on the ideal state of being relaxed while your autonomic nervous system activity is heightened during the rest after the cold bath.

□ Immersion Score: Push Score

Whether you are effectively utilizing the "heat," which is the appeal of the sauna? This score evaluates this aspect.

• Whether you are putting appropriate stress on your body in the sauna and cold bath
• Whether your body is responding normally to the stress

It is scored from these perspectives. If you have already entered your Personal Info, that data will be referenced to display a more accurate score.

□ Safety Score: Over-exertion Prevention Score

Whether you are bathing in a dangerous way due to being too immersed in the sauna? This score evaluates this aspect.

• Whether your heart rate rise and its maximum value are appropriate
• Whether you are not in a state like hot flashes (mild heatstroke)
• Whether you are resting properly

The scoring is based on these perspectives.

Although applying stress to the body tends to increase the Immersion Score, if the stress is excessive, the Safety Score will decrease, and as a result, the overall T-Flow Score will be lower.

💡 The current T-Flow Score algorithm (calculation method) is v2, and it will continue to be improved. Announcements will be made in the event of major updates.

■ Maximum / Minimum Heart Rate

As a guideline, aim for a maximum heart rate in the sauna that is about the same as when you are doing "light exercise where you can talk without getting out of breath."
Ideally, the minimum heart rate should drop to your resting heart rate.

By registering your data in the Personal Info settings, it will be displayed on the heart rate graph as "Target Sauna Heart Rate." Try to exit the sauna room using this target heart rate as a guide.

■ Heart Rate Graph

Heart rate rises in the sauna room, drops in the cold bath, and returns to normal after resting (outdoor air bath). By slowing down the rise in heart rate in the sauna room, you can reduce the strain on your body and activate the autonomic nervous system.

In Sanokuni, we analyze autonomic nervous system activity levels and balance from this heart rate data and reflect them in various scores.

We also display the "Target Sauna Heart Rate" based on your resting heart rate and user physical info.

↗️ How to read the Vital Graph (formerly Heart Rate Graph)

The retention period for heart rate graphs is 30 days, but with the 🔒Premium Plan, the storage period is extended, and you can also view heart rate data from past Totonoi Logs!

■ ANS Performance

🔒Premium Plan Only

This graph shows the activity level of the autonomic nervous system during the rest period of each Set. It helps you understand which Set was easier to totonoi and how it changed, allowing you to grasp the trend of the number of sets and rhythm that suit you best.

How to read the ANS Performance graph

■ Expert's Comments

You will receive comments to help you interpret the data!
You can read positive feedback and quick tips.

💡 The current advice feature is v2! It will continue to be improved. Announcements will be made for major updates.

■ Individual Set Details

🔒Premium Plan Only

□ Heart Rate Increase

This is the increase in heart rate per minute in the sauna room.

This indicator is used to check whether there is a sudden spike in heart rate that puts too much strain on your body. If your Safety Score is extremely low, compare this value with other Sets and try to be conscious of warming your body up slowly.

□ Awakening and Floating Labels

Based on the experiences and data of many sauna-goers, it has become clear that the sensation of "totonoi" can be broadly classified into two main trends.

The classification of the "totonoi" trend displayed in the Set details of the Totonoi Log is based on an analysis of autonomic nervous function. In Sanokuni, the "Awakening Type" is considered the ideal "totonoi".

↗️ Two types of totonoi - Awakening and Floating

■ Tips on how to take a sauna

□ Understand and adjust for your own fatigue and physical condition before entering the sauna

The calculation of the T-Flow Score also includes the state of your autonomic nervous system. Entering the sauna under a heavy load when you are extremely tired is dangerous as it weakens your autonomic regulation, resulting in a lower score. For example, during hot summer periods, your body may be weakened before the sauna due to the heat during the day. Try to stay hydrated beforehand, rest a little, assess your level of fatigue, and adjust the load in the sauna accordingly.

□ Avoid excessive load

Do you think that "the more you endure the heat, the better it feels"? Actually, this is a big mistake. If you push yourself too hard, even if you feel temporary refreshment, it places an excessive burden on your autonomic nervous system, making it less pleasant in the end. Furthermore, it increases the risk of hot flashes and fainting.

Closely observe your physical condition that day, the temperature of the sauna room and cold bath, and your level of fatigue after each Set, and adjust the load within a reasonable range. Especially in summer, since physical strength is easily drained due to the outdoor temperature, more cautious decisions are required.

□ Quietly face your own sensations

Even during a sauna, your bodily functions and sensations change and are not constant. For example, in the 1st, 2nd, and 3rd Sets, your body gets used to it or gets tired, so the state of your body changes. Pay attention to how your heart rate rises and focus on your bodily sensations.

If you feel that you are getting hot too quickly, try moving to the lower tier. Conversely, if it is too slow, move to the upper tier. If you think your heart rate has risen too much, take a longer cool-down time. Try to adjust according to your own sensations. Minimizing how often you check your sauna device will help you focus on your own body.

□ Since breathing tends to become shallow in the sauna and cold bath, make sure to breathe deeply and steadily

In a hot sauna or a cold bath, breathing tends to unconsciously become shallow. Shallow breathing causes the sympathetic nervous system to overwork, easily disrupting the balance of the autonomic nervous system. As a result, in the sauna, your heart rate rises before you are sufficiently warmed up, and in the cold bath, it becomes harder to feel refreshed.

Since the T-Flow Score depends heavily on the stability of the autonomic nervous system, keep deep, steady breathing in mind during both the sauna and the cold bath. Additionally, because inhaling in an ultra-high-temperature sauna can hurt your nose or throat, it is safer to breathe with a towel covering your face or mouth.

□ Cool down properly after each Set (neither too short nor too long)

After warming up thoroughly in the sauna, it is important to properly cool down your body in a cold bath or open-air bath. Insufficient cool-down overstimulates the autonomic nervous system, increasing the risk of hot flashes, fainting, etc., and actually reducing the feeling of refreshment.

On the other hand, if you stay in the cold bath too long and chill yourself to the core, or if your rest is too long (such as falling asleep during the break), your body will not easily warm up in the next sauna, causing you to stay in the sauna longer than necessary and exhausting your physical strength. Be mindful of a balance of "not too long, not too short" for both the cold bath and the rest, and cool down as if you are resetting your physical condition with each Set.

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