Stress, overwork and burnout are experienced by people all over the world, but it seems that the Japanese suffer from these problems especially strongly. A stable high level of is maintained in a safe and economically developed country Suicide rates / World Health Organization suicides. And to denote death from overwork and nervous tension, there is even a separate word in Japanese — karoshi. Therefore, they are seriously dealing with mental well-being issues here and are constantly looking for new ways to deal with stress. One of them is shinrin‑yoku.
Shinrin‑yoku is a Japanese practice of meditative walks in the forest. The term was coined Li Q. Effects of forest environment (Shinrin‑yoku/Forest bathing) on health promotion and disease prevention / Environmental Health and Preventive Medicine in 1982 at the Japanese Ministry of Agriculture. Literally, shinrin‑yoku can be translated as "forest baths". The agency suggested that residents use the practice to reduce stress and improve their health.
Unlike a normal outing into nature, shinrin‑yoku involves awareness and the inclusion of all senses during a walk. Such unity with the environment should help to restore strength and find inner harmony. The idea of shinrin‑yoku corresponds to the provisions of Shintoism and Buddhism, the two main religions in Japan. In both countries, the forest is considered a sacred place, and man's connection with nature is inseparable.
Shinrin‑yoku is now part of Japan's national health program. There is a in the country Forest Tharapy Society there are more than 60 certified places for walking and there is a forest therapy society that popularizes such walks.
Shinrin‑yoku may seem like an esoteric practice. But since the 90s in Japan and other countries, scientists have been actively studying the effect of "forest baths" on the body. In 2021, a group of researchers from Italy estimated Antonelli M, Donelli D, Carlone L, Maggini V, Firenzuoli F, Bedeschi E. Effects of forest bathing (shinrin‑yoku) on individual well‑being: an umbrella review / International Journal of Environmental Health Research existing reviews on the topic and came to the conclusion that shinrin‑yoku has a positive effect on the psychophysical state and quality of life. At the same time, the authors emphasize that walking in the forest is good as an additional practice, but it is impossible to say that with their help it will be possible to completely cure any disease.
How exactly does shinrin‑yoku affect health? Firstly, in the short term, forest baths reduce Antonelli M, Barbieri G, Donelli D. Effects of forest bathing (shinrin‑yoku) on levels of cortisol as a stress biomarker: a systematic review and meta‑analysis / Int J Biometeorol cortisol and adrenaline levels, pulse rate Farrow MR, Washburn K. A Review of Field Experiments on the Effect of Forest Bathing on Anxiety and Heart Rate Variability / Global Advances in Health and Medicine and blood pressure Li, Q., Otsuka, T., Kobayashi, M. et al. Acute effects of walking in forest environments on cardiovascular and metabolic parameters / European Journal of Applied Physiology , and also increase the activity of the parasympathetic nervous system. All this helps to reduce anxiety and stress and facilitates the condition of cardiovascular diseases and depression .
Secondly, during the walk we inhale phytoncides — biologically active substances secreted by plants. It helps to strengthen the immune system. Japanese scientists have found out Li Q, Morimoto K, Nakadai A, Inagaki H, Katsumata M, Shimizu T, Hirata Y, Hirata K, Suzuki H, Miyazaki Y, Kagawa T, Koyama Y, Ohira T, Takayama N, Krensky AM, Kawada T. Forest bathing enhances human natural killer activity and expression of anti‑cancer proteins / Int J Immunopathol Pharmacol that after a three—day trip to the forest, the number of natural killer cells in the blood of the subjects increased by 50% - cells that protect the body from infectious and oncological diseases.
Thirdly, even a short observation of plants improves attention and concentration. They write about it Lee K, Williams K, Sargent L, Williams N, Johnson K. 40‑second green roof views sustain attention: The role of micro‑breaks in attention restoration / Journal of Environmental Psychology australian scientists who compared test results in two adolescent groups. The first during a 40‑second break looked out of the window at the concrete roofs, and the second — at the roofs with green spaces. Its participants made fewer mistakes.
Fourth, shinrin‑yoku can improve the quality of sleep. In a 2005 study, subjects with sleep complaints noted Morita E, Imai M, Okawa M. et al. A before and after comparison of the effects of forest walking on the sleep of a community‑based sample of people with sleep complaints / BioPsychoSocial Med that after two-hour walks in the forest, they began to sleep longer and stronger.
This does not require special skills or special training. But in order to make a visit to the forest bring maximum benefit, we advise you to follow simple rules.
It is not necessary to go to the impenetrable thicket far from civilization. Explore the green areas closest to you, even a park in the city will do. The main thing is that the place should be quiet and with clean air, away from roads and crowds of people. Make sure that there are easily passable trails on the territory. It is unlikely that you will be able to relax, making your way through dense thickets.
British scientists believe White M, Alcock I, Grellier J. et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing / Scientific Reports that to improve well-being, it is enough to spend 120 minutes a week in nature. They can be broken down as you like and fit into any schedule. For example, walking for 20 minutes every day or going to the forest for a couple of hours on weekends. Find a time when you can put things aside and enjoy nature without haste.
The forest can be not only a place of power, but also a breeding ground for ticks. So wear closed clothes for a walk and use repellents. Do not neglect other safety rules: do not go deep into the forest, especially alone; do not stay until dark; check in advance whether the phone is charged; if you plan to walk for a long time, take drinking water and a snack with you.
Before going for a walk, put your phone on silent mode and try not to take it out even for a photo. It is also better to refuse listening to music with headphones. All this will greatly distract from the process and will not allow you to fully experience the atmosphere of the forest.
Shinrin‑yoku is not a physical exercise, but rather meditation. The distance you will cover does not matter at all. So take your time and walk slowly, listening to your body. Although it is not even necessary to move constantly during shinrin‑yoku, you can just stand or sit in one place.
During the walk, use all the senses. To begin with, look around, noticing small details. Peer into the pattern of the bark, observe how the light breaks through the crowns. Slowly and deeply inhale through your nose, enjoy the aroma of trees and flowers. Listen carefully to the sounds of the forest: the singing of birds, the rustle of leaves and grass, the murmur of the river. Feel how the sun warms your skin, touch the leaves and hold branches and stones in your hands. Try to let go of all thoughts and focus on your feelings.
