We all enjoy the forest environment due to its quiet atmosphere, beautiful scenery, mild climate, pleasant aromas, and fresh, clean air. Research conducted in Japan and China shows numerous positive health benefits associated with the practice of Shinrin-Yoku (SY), also known as Forest Bathing FB (FB). 

Shinrin-Yoku is a traditional Japanese practice of immersing oneself in nature by mindfully using all five senses.

What Is Forest Bathing

During the 1980s, FB surfaced in Japan as an important part of preventive health care and healing in Japanese medicine. It is characterized by walking in a forest environment, watching it, and breathing its air.

In Japan, forest bathing is considered an “art” and a type of meditation, with its origins deeply rooted in local traditions. It is like a bridge. By opening our senses, it bridges the gap between us and the natural world.

Forest Bathing Through All Five Senses 

One can enjoy the Shinrin-yoku through all five senses:

• Sense of sight: green color, yellow color, red color, forest landscape, etc.
• Sense of smell: the special good smell, fragrance from trees and flowers, phytoncides.
• Sense of hearing: forest sounds, listening to the birds singing and the breeze rustling in the leaves of the trees.
• Sense of touch: touching trees, puts your whole body in the forest atmosphere.
• Sense of taste: eating foods and fruits from forests, tasting the fresh air in forests.

Health Benefits Of Forest Bathing

FB specifically has therapeutic effects on:

• Immune system function
• Cardiovascular system (heart) 
• Respiratory system (lungs) 
• Depression and anxiety 
• Mental relaxation 
• Feelings (Increase in gratitude and selflessness)

Heart Function

In various studies, participants showed decreased blood pressure and heart rate. This effect was regardless of age, gender, socioeconomic background, or previous exposure to a natural environment.

Researchers suggest two hours of forest walking during a single visit or 4 hours of a forest therapy program for relaxing effects on middle-aged adults with high blood pressure. 

Diabetes 

A longitudinal study on 48 adults diagnosed with Type 2 Diabetes Mellitus discovered that blood glucose readings decreased after multiple FB practice sessions, indicating a significant correlation between FB and the reduction of blood glucose levels.

Psychological Benefits

Time spent in greenspace globally has led to a reduction in acute psychological distress among individuals. Studies have shown the use of forest bathing as a complementary

practice for the improvement of mental well-being (stress, anxiety, emotional imbalance, mild mood impairments).

Stress

Exposure to an outdoor environment with green areas may reduce the experience of stress and ultimately improve health. It also reduces the levels of cortisol (stress hormone).

A study examined the impact of FB on 498 Japanese residents experiencing acute and chronic stress. Among these participants, those experiencing chronic stress reported the most significant decrease in feelings of hostility, depression, and anxiety due to their time spent in forested environments.

Insomnia

Research also shows a significant correlation between increased sleep time (from an average of 365.9 ± 89.4 minutes to 419.8 ± 128.7 minutes) following 2-hour afternoon forest walks and decreased anxiety.

Depression

Researchers examined the effectiveness of a 4-week forest-walking-based Cognitive Behavioral Therapy (CBT) program for treating clinical depression. Their findings revealed a significant remission rate in the forest walking group, with 61% compared to the traditional psychotherapy hospital-based group, which showed only 21% remission.

Alcohol Addiction

Participants from South Korea with known alcohol addiction and high pre-test scores of depression derived greater benefits from the Forest Therapy Camp compared to participants with lower pre-test scores of depression and alcohol abuse.

Cancer

FB improves your body’s ability to fight cancer by making your natural killer cells stronger, increasing their numbers, and raising levels of anti-cancer proteins inside cells.

Immunity

Exercising outdoors in green areas helps your body fight off COVID-19 and other diseases. This is because being active in nature boosts your immune system, thanks to the natural chemicals released by trees.

Related: Laughter Yoga: All You Need To Know

Summary

Forest bathing is an accessible, cost-effective, and enjoyable complementary intervention aimed at reducing stress, anxiety, and depression symptoms. It can also enhance joy, relaxation, overall sense of well-being, and life balance.

References

1. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review.Int J Environ Res Public Health.2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580555/
2. Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature. Environ Health Prev Med. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7310560/
3. Antonelli, M., Barbieri, G., & Donelli, D. (2019). Effects of forest bathing (Shinrin-yoku) on levels of cortisol as a stress biomarker: A systematic review and meta-analysis. International Journal of Biometeorology, 63(8), 1117–1134. https://doi.org/10.1007/s00484-019-01717-x 
4. Antonelli, M., Donelli, D., Carlone, L., Maggini, V., Firenzuoli, F., & Bedeschi, E. (2021). Effects of forest bathing (Shinrin-yoku) on individual well-being: An umbrella review. International Journal of Environmental Health Research, 32(8), 1842–1867. https://doi.org/10.1080/09603123.2021.1919293 
5. Li, Q. (2022). Effects of forest environment (Shinrin-yoku/forest bathing) on health promotion and disease prevention -the establishment of “Forest medicine.” Environmental health and preventive medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9665958/ 
6. Roviello, V., Gilhen-Baker, M., Vicidomini, C., & Roviello, G. N. (2022). Forest-bathing and physical activity as weapons against COVID-19: A Review. Environmental chemistry letters. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8453031/