If you are looking for a way to improve your health, consider forest bathing or Shinrin Yoku. Forest bathing is where you spend time in nature to improve your health and well-being. It has been shown to have a number of benefits, such as reducing stress, improving mood, and increasing energy levels. In this blog post, we'll learn what Shinrin Yoku is, how it came to be, how you can make the most of it, and more!
Shinrin Yoku: What is it and what are the advantages?
Shinrin Yoku, which means "forest bath" in Japanese, is a practice that has been around for centuries. It involves immersing yourself in nature and letting the forest do its work. Forest bathing has become increasingly popular in recent years as more and more people seek ways to relieve stress and improve their health.
There are a number of benefits associated with forest bathing, including:
- Stress Relief: One of the most well-known benefits of Shinrin Yoku is its ability to reduce stress. A 2010 study found that participants who took a three-day forest bath had lower levels of the stress hormone cortisol than those who did not - but it is now known that much shorter forest bathing sessions also have this effect (and more) in this article you will learn more.
- Mood enhancement: Spending time in nature has been shown to improve mood and alleviate symptoms of depression. One study found that participants who took a two-hour walk in the woods were less depressed and anxious than those who did not.
- Energy increase: If you're feeling tired or drained, spending time in nature can help you feel more energized. One study found that participants who took a two-hour walk in the woods had more energy than those who did not.
- Improvement of sleep: If you have trouble sleeping, spending time in nature can help. One study found that people who participated in a forest bath slept better than those who did not.
- Strengthening immunity: Forest bathing has been shown to strengthen the immune system. One study found that participants in a three-day forest bath had more white blood cells, which are responsible for fighting infections, than those who did not bathe.
As you can see, there are a number of reasons to try Shinrin Yoku!
The history of Shinrin Yoku
The practice of shinrin yoku has been around for centuries. It originated in Japan and is based on the idea of forest therapy, or shinrinyoku (森林浴), which means "taking in the atmosphere of the forest".
However, the concept as it is known today was first introduced in the 1980s by Japan's Ministry of Agriculture, Forestry and Fisheries to encourage people to spend time in naturen and is thus basically owed to a marketing campaign.
Since then, the practice has gained popularity both in Japan and around the world. In recent years, scientific research on the benefits of Shinrin Yoku has increased, further enhancing its popularity.
There are forest therapy programs in countries around the world, including South Korea, Germany, Switzerland, Finland, Canada and the United States.
If you are looking for more information about the history of Shinrin Yoku, we have a seperate Articles for you.
How to practice Shinrin Yoku
There are a few different ways to practice Shinrin Yoku. The most important thing is to find a place where you feel comfortable and relaxed - and that has trees.
It can be a park, a forest or even your backyard! Keep in mind that the effect strongly depends on how densely the selected area is covered with trees. The fewer trees, the lower the positive impact. Therefore, a forest is usually preferable.
Once you've found your spot, there are a few things you can do to make the most of your experience:
- Take your time: There is no rush when it comes to Shinrin Yoku. Take your time and enjoy the experience. You even have to make sure that the sessions are long enough. This is because the body needs time to adjust and recover from everyday life. Therefore, the most common recommendations for sessions are at least 1 hour, but ideally more than 2 hours.
- Switching off from technology: One of the best things about Shinrin Yoku is that it allows you to switch off from technology and clear your mind. Make sure you turn off your devices for the time.
- Listen to the sounds of nature: One of the most relaxing things about being in nature is listening to the birds, the wind, and the rustling of the leaves. Take a few minutes to just sit and listen to the sounds around you. It has been scientifically proven that listening to natural sounds compared to artificial sounds is not a hassle.
- Smell the flowers and treesAnother way to relax and enjoy the sight is to smell. Of course, you also get these benefits passively, just by being in the forest, but consciously smelling things can enhance the effect and has a meditative character to boot. Smells affect your health, as the essential oils of plants have positive effects on your brain. Terpenes and phytoncides are the two most studied groups of these oils (terpenes being primarily found in pyhtoncides.
- Taste the fresh air: Take a deep breath and taste the fresh air. This is one of the best ways to clear your head and relax. Forests are ideal because they usually have the best air quality. This is not a big surprise, because trees are basically giant air purifiers.
- Feel the sun on your skin: The sun can have a calming effect on the body and mind. Be sure to spend some time in the sun during your Shinrin Yoku experience. Sunlight helps produce vitamin D, which has a whole host of health benefits. Just be careful not to overexpose yourself to the sun so as not to risk sunburn.
- Touch the trees: One of the best things about being in nature is being able to connect with it physically. Take a few minutes to touch the trees and feel their bark. Since we don't have much motor contact with nature in our modern lives, this is a great way to reconnect with it. And studies have shown that physical contact with nature can help lower stress levels.
- Drinking tea: This is optional, but drinking tea can be a great synergy with Shinrin Yoku. Drinking tea is a great way to relax and unwind. If you are feeling particularly stressed, you should drink chamomile or lavender tea. And focus as much as you can on making and drinking the tea - it's a great mindfulness exercise.
How to get the most out of your forest bathing
First, it's important to let go of your reservations. It's not uncommon to feel weird when you first try forest bathing - especially when you touch or hug a tree or smell a handful of forest soil (all of which are wonderful and bring you considerable benefits).
The good thing is: the forest does not judge. If you do your first session(s) alone, you will have the peace and quiet you need to familiarize yourself with Shinrin Yoku. And if you do your first session in a group, that shouldn't be a problem either, since you'll be with like-minded people.
At the end of the day, the weird feeling is just because of the social norms, but at the end of the forest, bathing is something you do for yourself and your health - and not for others. That's why you shouldn't let the (possible) opinion of others stop you from taking care of yourself. And to be honest: I've noticed more curiosity than judgment in the people I've talked to about Shinrin Yoku.
It's also important to disconnect from technology and clear your head. We don't recommend leaving your phone at home unless you're in a guided group or know the forest very well. But make sure you turn it off so you can really immerse yourself in nature.
Involve your senses as much as possible. That means not only looking at the beauty around you, but also taking the time to smell, hear, and touch your surroundings. Remember? Just like we talked about earlier in this article. This way you can connect with nature on a deeper level - and it helps you clear your head (something we lack in modern life).
And ultimately, you should make sure that you do it regularly. Forest bathing is not a one-time experience, but should be done regularly to experience the full benefits. Even if you can't make it to the forest every day, you should schedule at least one session per week. Studies have shown that the effects of thorough Shinrin Yoku sessions wear off after 2 weeks - but they will come back or stay if you make it a habit.
That's why we recommend making it a ritual that you look forward to every week. For example, I go forest bathing every Friday morning. It's a great way to start the weekend and I always feel refreshed and invigorated afterwards.
The best time of day for a forest bath
The best time of day for a Shinrin Yoku experience is early in the morning or late in the evening. Then the air is freshest and there are fewer people around.
If you want to be by yourself, try to avoid weekends or holidays when parks and forests are often more crowded.
What to bring on your Shinrin Yoku trip
There are a few things you should take with you on your Shinrin Yoku trip. You can find a detailed article here, but the short version would be:
First, you should comfortable clothes wear that you won't get dirty and that will keep you warm or cool (depending on the season.
Second, it's a good idea to bring some water and snacks in case you get thirsty/hungry.
Finally, in addition to your cell phone, you should also take some antihistamines in case you have an allergic reaction to something in the woods.
How to find a forest near you
If you're not sure where to find a forest near you, you should be able to find a suitable area using Google Maps or a similar online map.
You can also ask your friends or family if they know any good places. Finally, you can also try going to a local park or nature reserve.
If you are looking for a guided group session, there are a few things you can do. First, you can search the internet for "Shinrin Yoku forests" or "forest bathing places." search
Shinrin Yoku, or forest bathing, is a great way to relax and relieve stress. If you're looking for a way to connect with nature, Shinrin Yoku is the perfect activity for you. If you follow these tips, you're sure to have a great experience.
We hope you enjoyed this blog post about Shinrin Yoku. If you have any questions or comments, feel free to leave them below. Thanks for reading!