Shinrin-yoku, also known as Japanese forest therapy, is a healing method rooted in deep interaction with nature, particularly with forests. The term “Shinrin-yoku” originates from the Japanese language and translates to “forest bathing.” This practice is used to enhance physical and mental well-being and to alleviate stress.
During a Shinrin-yoku session, individuals spend time in the forest, engaging actively with the surrounding nature. They may walk, meditate, observe trees and plants, breathe in the fresh air, and listen to the sounds of the forest. Such contact with nature helps reduce stress levels, improve mood, increase focus, and restore energy. In today’s world, where people often face high levels of stress, Shinrin-yoku is becoming an increasingly popular method for restoring balance and health. It offers an opportunity to experience the tranquility and harmony that nature provides. Shinrin-yoku is deeply ingrained in Japanese culture and traditions, which honor the connection between humans and nature and its healing power.
The Origins of Shinrin-yoku
Japan, known for its deep appreciation of nature, is the birthplace of Shinrin-yoku, where forest walks have been systematized into a therapeutic practice with defined methods and guidelines. But why forests? It is believed to be linked to Shintoism, Japan’s leading religion, which holds that all objects, whether living or non-living, contain spirits called “kami.” By attributing consciousness to these objects, they are also believed to possess the ability to assist and heal.
In this way, Shinrin-yoku helps individuals find rest and recovery by immersing themselves in nature and enjoying its blessings. It creates a space for relaxation, discovery, and reconnection with the world around us.
History of Shinrin-yoku
In 1982, Japan launched forest walks as part of a national health program. Japanese foresters coined the term “Shinrin-yoku” for this type of therapy, which means “forest bathing.” Scientists conducted studies measuring cortisol levels—the hormone released during stress—along with blood pressure, heart rate, and pulse rate of young city dwellers before and after a forest walk. The conclusion was clear: the forest lowers hormone levels, pulse, and blood pressure while improving nervous system function.
This suggests that the effects of Shinrin-yoku result from the influence of phytoncides—volatile essential oils with antimicrobial properties that positively impact the immune system. Forest air enhances immune function and can have beneficial effects on health.
In 2009, the Nippon Medical School found that forest walks increase the activity of NK cells, which play a crucial role in cancer prevention. These cells are linked to strengthening the immune system. Research also showed that exposure to natural tree essential oils helps reduce levels of depression, anxiety, and blood pressure.
Benefits of Forest Bathing: The Science Behind It
Despite the spiritual emphasis and the importance of connecting with the forest, Shinrin-yoku was developed with a focus on scientific evidence. Every practice in Japan begins with measuring participants’ blood pressure and salivary amylase levels. These data are recorded on a special card and measured again after meditation. In most cases, these indicators, which are linked to stress levels, normalize.
If you are experiencing stress, anxiety, or depression, forest therapy can work wonders. The natural sights and sounds of the forest will help you relax and rejuvenate your mind. Forest therapy is undoubtedly beneficial for our physical health, and its benefits for mental health are equally intriguing. Forest therapy lowers cortisol levels, the stress hormone, which in turn helps reduce stress.
Studies have shown that visiting natural environments has a calming and positive neuropsychological effect through changes in the nervous system. Additionally, the level of adiponectin hormone in the blood increases. Low levels of this hormone can contribute to obesity, type 2 diabetes, cardiovascular diseases, and metabolic syndrome.
Mechanisms Behind These Changes
- Oxygen release: Trees release oxygen—more of it within green spaces, making breathing easier and saturating the blood with oxygen, which in turn nourishes all organs.
- Phytoncide release: Trees also emit phytoncides, biologically active substances that give pine forests their distinctive scent. Phytoncides destroy microbial membranes and inhibit their growth. Inhaling air rich in phytoncides suppresses disease pathogens in the respiratory tract.
- Combination of calming factors: It is well-established that colors influence the nervous system. The forest’s palette of shades has a calming effect on people, reducing the negative impacts of stress. Additionally, the forest offers other soothing factors—rustling leaves, bird songs.
Each study conducted has shown a reduction in stress, agitation, depression, and insomnia among participants. Today, Japan has 44 accredited Shinrin-yoku forests, and in 1982, the Japanese Forestry Agency first proposed including Shinrin-yoku in lifestyle recommendations for health.
Key Rules of Shinrin-yoku
- Moderate social interaction: You can talk with others, but do so sparingly to avoid distractions from your feelings and sensations.
- Slow down: Forest bathing requires a slow pace to notice details.
- Distance doesn’t matter: You don’t need to cover a large area; you can have a good forest bathing experience even in a small space.
- Focus on your sensations: Concentrate on your feelings and emotions.
Tips for Effective Forest Therapy
- Any wooded area works: You don’t need to be in a remote forest; any area with trees away from noise can be effective.
- Ideal duration: The ideal session lasts 2-4 hours, but do what you can with the time you have.
- Minimize communication: Speak little, and keep the conversation positive and supportive.
- Choose an easy route: Opt for a simple path without obstacles.
- Unplug: Leave gadgets at home or switch them to airplane mode during the therapy session.
- End with a treat: Eating or drinking something at the end of your walk helps you transition out of the meditative state.
- Let go of expectations: Don’t set expectations for what feelings, emotions, or insights should accompany your meditation. Allow what is meant to happen.
Shinrin-yoku offers a profound way to reconnect with nature, alleviate stress, and find peace in a world that often feels overwhelming. Whether for mental clarity or physical health, forest therapy provides a unique and powerful form of healing.
Recreation center
In the heart of the Ukrainian Carpathians, on the territory of Dobrodary recreation center, the one will get the necessary recreational therapy and rest from the war in the most ecologically clean environment amid the sound of mountain water and unique nature