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The Hot Bath Guide For You; Water Temperature, Bathing Time, And Healing Tips For Your Body

hot to take a hot bath for your health, water temperature, bathing time, a hot bath guide, tips, health benefits Japanese Wellness

You ever have heard that hot baths are good for your health and what do hot baths do to your body? Indeed, three powers in the hot bath work to health benefits- buoyancy, water pressure, and heat.

  1. By the buoyant force, you can feel your body weight lighter. By releasing from gravity, the tension of joints and muscles is relaxed, and a relaxing effect can be expected.
  2. In the hot bath, water pressure works on the blood vessels under the skin. It’s a massage effect that improves blood and lymph flow.
  3. When the hot bath warms your body, blood vessels expand and blood flow improves. Also, the waste products are excreted as you sweat, which you can expect to promote metabolism. If you sit for long and you are concerned about the stiffness, you can expect that this thermal effect will eliminate stiffness.

For these reasons from the three powers of hot bathing and bathing effects to the human (maybe to monkeys too!) body, the Japanese hot bath culture has been developed from ancient years.

Indeed, there is a therapy used hot bath benefits called “bath therapy” in Japan and Europe.

Today, I am going to talk about the bathing tips depending on each concern.

Relieve Fatigue

SymptomFatigue, Depression
Water Temperature38-40C / 100-104F
Bathing Time20 minutes
Bathing StyleA half-body bath

Everybody feels tired after activities such as works, house chores, and even having fun in leisure or parties.

Sometimes and somehow, we feel tired even when we wake up.

Do you know that the season changes impact human health and often cause stress? Changes in climate, temperature, air pressure can disorder autonomic nerves.

When you feel exhausted, take a hot bath at home! Even in the summer season, it heals your body that gets cold from inside by too cold room temperature or by cold food and drinks.

You need to pay attention to the water temperature. Even we call the hot bath, actually, the water shouldn’t be hot-should be warm.

Take a bath in the 38-40 degrees Celsius (100-104 F) water, parasympathetic nervous system will work to widen the blood vessels and improve blood circulation.

Celsius to Fahrenheit conversion table for taking a bath

What’s The Parasympathetic Nervous System?

The parasympathetic nervous system is part of the autonomic nervous system. and it works the body’s functions such as stimulating digestion, activating metabolism, and relaxing your body and mind.

Thus, hot bathing makes your body warm and stimulates the parasympathetic nervous system, which eventually helps relax you.

Relive Tensions In The Neck And Shoulders

using bath for relieve tension in a neck and shoulders

SymptomMuscle tension in the neck and shoulders
Water Temperature38-39C/ 100-102F
Bathing Time10 minutes
Bathing StyleA full-body bath

By the way, one of the Japanese modern health issues is stiff necks and shoulders. (It is said that the Japanese don’t have the strong muscle to support their heads.)

Anyway, you may also have the same problems by watching monitors too long from sitting for a long at work or being addicted to smartphones.

So why muscle tension in the neck and the shoulders from those activities, In most cases, it is poor blood circulation.

The poor blood flow cause fatigue substances to build up in the muscles.
To cure muscle tensions, we need to improve blood flow and circulation.

When you want to heal severe muscle tensions in the neck and shoulders, soak your full body in the hot water.

Warm the body to promote blood circulation, and has a buoyancy effect that reduces the burden on the body.

Soak your body up to your neck and shoulders in lukewarm water (about 38-39 ° C) for about 10 minutes  to improve blood flow and circulation especially around the neck and shoulders and relieves muscle tension.

Moving gently your shoulders and the neck is effective to loosen the muscles tension.

It is also effective for eliminating fatigue.

Note that do not soak your body up to the neck and shoulders over 10 minutes.

Even though we take a relaxing bath, we are under pressure from the water. The effect becomes stronger in proportion to the depth of hot water. By improving blood circulation, the heart starts working harder. A full-body bath soaking the neck and shoulders pushes the diaphragm upwards and increases venous return, which puts more strain on the heart and lungs than a half-body bath.

A half-body bath is recommended for people with the risk of heart failure, hypertension, valvular heart disease, or the elderly.

Add Essential Oils In The Hot Bath

Adding natural essential oils allows you can expect not only stiff shoulders but also relaxing and stress-relieving effects.

Mix essential oils with carrier oil and emulsifier. To enhance the effects of the bath oil and hot bath, set the water temperature to 38 ° C-40 ° C (100 F-104F), and soak the body slowly in the tub.

(Why do you need carrier oil and emulsifier? Read this post.)

All of these essential oils are expected to promote blood circulation and relieve tension. I usually use 4 drops of Lemongrass oil, 3 drops of marjoram oil, and 1 -2 drops of ginger oil. Ginger oil can cause skin irritation, 2 drops should be the maximum amount for bathing.

For those who want to arrange the scent, it is also recommended lavender or rosemary.

  • You can also enjoy the aromatherapy bath by lighting an aroma candle without adding it to the water.
  • Discontinue the use of essential oils if you have skin irritation.
  • Do not use for babies.

Before trying an aromatherapy bath, read safety tips carefully in this post. Never put essential oils into the water directly.

Relieve Back Pain

Using bath for relieve back pain

SymptomBack pain
Water Temperature40C / 104F
Bathing Time10 – 30 minutes
Bathing StyleA half-body bath

By hot bathing, the buoyant force reduces the burden on the lower back, so it is effective to reduce pain.

Soak in lukewarm water (around 40 degrees Celsius) to the upper belly, (you can lean your back) and bathe for 10 to 30 minutes until you start to sweat. (A half body bath)
If you feel cold especially on the neck and shoulders, soaking your shoulders and the neck for 5-10 minutes before getting out of the tub will be effective to warm your body.

Gentle stretching in the tub can prompt effects to reduce pain, and also stretching after bathing. This is because the stiff muscles and joints are loosened after the bath, it is easier to stretch the muscles.

Shiatsu For The Back Pain

  1. Find the pressure point 2-fingers away from the spine right and left on the waistline where the place is smallest. Generally, they are in the place where the thumb hits when both hands are placed on the waist. This pressure point is called “Jinyu” in Shiatsu.
  2. Next, find another effective pressure point which is located a finger outside away from Jinyu. (4 fingers away from the spine.) This pressure point is called “Shishitsu”.
  3. Massage (press and roll gently with your thumb) a few times. You can use “Guasha” too.

When taking a hot shower (about 45 to 50 °C/ 113 to 122 F ) after bathing, further blood circulation promoting effect can be expected.

CAUTION!!!

Avoid taking a long-bathing when you are hungry, it can cause exhaustion.

Keep in mind when you with lower back pain take a bath. In some cases, the symptoms are counterproductive.

For example, it is acute back pain such as an injury or overwhelmed workout which often causes muscle inflammation. Warming the inflamed area may increase the pain.

If you have back pain due to the overwhelmed workout or acute low back pain such as inflammation, injured, avoid bathing which can be counterproductive.

Relieve Swelling

SymptomSwelling
Water Temperature38-40C / 100-104F
Bathing Time15-20 minutes
Bathing StyleA half-body bath

We don’t like swelling legs and feet due to keeping the same posture -standing or sitting all day. Have you ever felt tight shoes in the evening? In the summertime, the cool room cause swelling legs too. It is caused by, yes, poor blood circulation.

If you leave swelling on your body, it can cause being dull, sluggish, and fatigued. Besides, you don’t like the bigger size than usual legs, right! For your health and beauty, the swelling of the day should be reset within the day!

What Is Exactly Swelling? What Happened In The Body?

“Swelling” that I am pointing to in this post refers to the state in which excess hydrate and waste products trap cells.

Basically, the blood pumped by the heart flow through arteries to the body and delivers oxygen and nutrients to cells.

Then, the blood collects “waste products” from the cells and returns them to the heart through veins and lymph vessels.

Poor blood circulation causes the amount of interstitial fluid (body fluid) sent to the lymph will be excess and stay between the cells, which causes swelling.

To relieve swelling, improving blood circulation is essential. You can expect to improve blood circulation and relieve swelling by flowing excess hydrate and waste products in vessels by bathing.

The water temperature for relieving swelling is 38-40C and the bathing time is for 15-20 minutes. Blood flow gradually will improve and warm the body. It’s better than bathing in the hot water at over 40C. If you finish bathing quickly, the body will not warm up, and if you bathe for too long, it will put a burden on the body.

Massage your legs, calves, ankles, and feet in the hot bath. Stroke your calf with both hands to push it up from the ankle, and massage the back of your knees and the back of your thighs. Imagine improving blood flow and lymph flow. It is effective to massage from the toes to the calves and thighs in order from bottom to top.

Of course, you can do this after a long flight!

Carbonated “Fizzy” Bath Bombs

Water pressure, which is one of the three major effects of bathing, promotes blood flow with the bathing effect. If you need more effective, add a fizzy bath bomb.

Carbon dioxide gas dissolved in hot water applies to peripheral blood vessels, enhances promotes blood circulation. The parasympathetic nervous system also makes you feel relaxed and relieves fatigue.

Japanese Popular Fizzy Bath Bombs

“Babu” is the staple fizzy bath bomb in Japan, it is no doubt everyone has used this once in their life in Japan. This assorted Japanese fizzy bath bombs Box brings you the amazing bath time. Babu has an enhanced warming effect and you can feel its warming effect even after bathing. Besides, it is not only effective for pain relief and relaxation of your body but also is expected to help relieve eczema, itchy skin.

Yuzu, woods, lavender, and bergamot&ginger aromas

For Better Sleep

PurposeBetter sleep
Water Temperature38-40C / 100-104F
Bathing Time15-20 minutes
Bathing StyleA half-body bath

It is better to make a bath time 1-3 hours before going to bed. When the body temperature is warm enough before sleep, it can help sleep deeper quickly.

In fact, body temperature has a lot to do with why bathing is good for better sleep.

It is important to warm the body temperature as I said, but you can’t get better sleep just after the hot bath because the body temperature is too warm. So, it is also important to get time to cool the body down.

When your body temperature drops, you start feeling sleepy.

If you take a bath about 2 hours before you go to sleep, your body temperature will rise temporarily, and by the time you go to bed, your body temperature will drop just right, so you will get better sleep.

Soak in “warm” water, not in “hot” (Above 42 ℃) water.

The hot water stimulates the sympathetic nervous system-your body to get excited, you hardly can sleep.

So it is better to soak your body in lukewarm water (38-40 ° C) for 15 to 20 minutes.

For Skin Care

Skincare, beautiful skin, a girl, smile, illustration

The hot bath brings lots of health benefits but it also can damage your skin when you bathe incorrectly.

In this post, you can get the perfect tips for skincare in the hot bath includes the best hot bath routine, how to massage, safety tips, and aftercare tips.

Prevent From Heat Shock

Taking a bath is a relaxing time for self-care management.

On the other hand, there are health risks due to the wrong bathing.

Heat shock occurs not only in hot & humid weather but also in the bathroom.

Every year in Japan, many people, unfortunately, have lost their lives due to heat shock and heatstroke in the bathroom.

Not only elderly people or those who have high blood pressure but also cases in their twenties who do not have chronic diseases, so be careful no matter how young or healthy you are.

How To Prevent From Heat Shock In The Bathroom

Reducing the temperature difference is very important. If your bathroom doesn’t have a heating system, you need to be careful to take a hot bath in the winter season.

Use a portable stove or heater and warm the bathroom up before taking a bath.

It is dangerous to use it while taking a bath so heat the bathroom before taking a bath. Also, be sure there is no moisture and burnable stuff around it.

Not only pay attention to the room temperature but also water temperature.
When bathing in hot water above 42C, the sympathetic nervous system become active, and the blood pressure will be higher.

When you have high blood pressure and get out of the tub into the cold air suddenly, it will cause more risk to get heat shock.

In the worst case, it is very dangerous when you faint in the bath tab.
Moreover, there is an accident in which you get dizzy and fall while trying to stand up suddenly to get out of the tub.

Be Careful Of Dehydration

Besides, you need to be careful with Dehydration.

Dehydration causes poor blood flow and circulation with low blood pressure. The body releases the heat hardly which can cause heat shock.

Drink a glass of water before taking a bath.

Related Posts About Bathing Negative Side Effects

The Bottom Line

The hot bath time warms you up and relaxes you with many health benefits! It’s a good idea to start the hot bath for self-care at the end of the day and motivate yourself for the next beautiful day.

When you get used to a quick shower or you don’t know how much the hot bath changed your life yet, you may feel being bothered to make the bath time.

I will tell you the beautiful Japanese thoughts-think the day starts from bath time.

“Take a bath- get better sleep-wake up without sluggish- go to work with high motivation – take a bath to relieve fatigue.”

It’s good to take a bath every day to stay healthy and calm.
I would like you to take a bath in your daily life as much as possible to relieve fatigue and stress.

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