Shinrin-yoku, or forest bathing, is a cherished Japanese practice that is believed to reduce stress, elevate mood and promote wellbeing.
The forest has long been considered sacred in Japan. A place of peace, spirituality and healing. The fresh air, the gentle aromas, the beams of sunlight and the spirited sounds all in perfect balance amongst the tall trees.
In many stories, forests are depicted as sacred, enchanting places that are a source of magic and life – but this natural wonder is continually threatened by technology, urbanisation and globalisation.
Many of us have lost our connection with nature, living high-tech lives in urban environments. Far removed from where we evolved and where we thrive. The effects of this urban lifestyle, which include stress, high-blood pressure and depression have only gotten worse with time, and are now a big problem for society.
Shinrin-Yoku (Shinrin in Japanese means “forest,” and yoku means “bath”) was created in the 1980s when the Japanese government began to notice these adverse effects of city life. They set out to research and improve the health of the population by encouraging them to get back to nature and take walks in the forest.
Various kinds of ecotherapy have been practiced for years but this push by the Japanese government has helped turn forest bathing into a national pastime.
This is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch. Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world.
Qing Li
We are natural beings that thrive in natural surroundings: light, air, water and earth make us feel calm, present and connected. It doesn’t take long to feel good whenever we leave the city behind and surround ourselves with mountains, trees and running water. Forest bathing is a practice that improves our health immensely.
The benefits of forest bathing
There are a number of benefits to forest bathing and plenty of ongoing studies to back them up, much of which is focussed on stress and its effect on the nervous system.
Forest bathing:
- Relieves tension
- Reduces stress
- Elevates mood
- Boosts immunity
- Decreases heart rate
- Reduces blood pressure and improves the autonomic nervous system
- Improves energy and vitality
- Increases awareness and mindfulness
Even a small amount of time in nature can have an impact on our health. When you unplug from technology and slow down to natures pace, you feel a great sense of release. Your heart rate slows, your mind rests and you become one with your environment.
You are able to enjoy the moment for what it is, instead of being in such a constant and needless rush.
How to practice Shinrin-Yoku
Forest bathing is the perfect accompaniment to meditation and mindfulness practice. You use all five senses to cultivate awareness and become immersed in the natural surroundings.
It’s often done with the aid of a forest therapy guide but that’s not essential. You can use the following steps to guide your own practice:
- Choose a forest – Choose a forest that is suitable for Shinrin-yoku. You can visit any one of the 60+ registered forest bathing sites across Japan, or a forest that is close and convenient for you.
- Leave the world behind – Leave behind your phone, camera and any other tech. Leave behind your troubles, goals and expectations. Give yourself the freedom to be fully present in the experience.
- Wander aimlessly – Wander with no destination in mind, allowing your body to take you wherever it wants. Walk a little slower than normal as you acknowledge that there is nowhere to be, or to get to, other than here.
- Observe closely – As you wander, notice the sensations of walking. The inhale and exhale of fresh forest air. The pressure and release of the path beneath your feet. You can pause whenever you like, to feel the bark of a tree, look more closely at a pine cone or smell a fragrant flower.
- Take a seat – If you notice a bench or a comfortable area on the ground you can take a seat and listen to the sounds around you. Hear the birds chirping in the trees, the water running gently by. Notice how the animals around you behave as they get used to your being there.
- Talk to the forest – You can even go as far as talking to the forest. You can say hello, express something you have bottled up and thank it for the healing energy that it is giving you. That may sound extreme to some people but you’ll be surprised at how cathartic it can be.
Forest bathing can end with a Tea Ceremony, a light meal made with forest ingredients, or some other forms of nature therapy. That will depend on the location and guide that you are with. If you go with others, now is the time to gather and share your experiences.
Where to practice forest bathing
There are over 60 registered forest bathing sites across Japan, including the Kanto, Kansai, Tohoku, Hokkaido and Okinawa regions. Each forest is scenic, distinct and filled with both natural beauty and spiritual heritage.
If you live in Japan or are planning a trip there you can visit the Forest Therapy Society website for an up to date list of certified forests. These “Forest Therapy Bases” have been selected based on scientific analysis conducted by a forest therapy expert.
Forest Therapy Guides and Forest Therapists are on hand to guide the experience and answer any questions.
If you live elsewhere in the world, you can still enjoy the many benefits of forest bathing. Any large forest can give you the time, space and ecosystem you need to be present and connected with nature. You can be your own guide and go wherever your senses take you.
Shinrin-yoku is a natural extension for anyone who meditates and practices mindfulness.
If you’d like to read more about forest bathing check out the inspiring and informative Shinrin Yoku: The Art and Science of Forest Bathing by Qing Li.