Shinrin-Yoku: The Japanese Practice of Forest Bathing
The health benefits of being in nature have been well-documented throughout time, but the concept of forest bathing, a Japanese practice first heard of in the 1980s, is only recently capturing the attention of the fitness world. Forest bathing is the process of “soaking up the sights, smells and sounds of a natural setting to promote physiological and psychological health,” according to the Japanese Ministry of Agriculture, Forestry and Fisheries. Combining light activity and mindfulness, forest bathing is intentional time spent in nature focusing on connecting with one’s natural environment.
The Japanese refer to forest bathing as shinrin-yoku, which loosely translates to “forest bathing” or “taking in the forest atmosphere.” Bathing is in reference to the mind, as you are meant to practice mindfulness while forest bathing to cleanse or reset your thoughts. Mindfulness requires being fully aware of your surroundings, feelings, and senses in the present moment with pure observation. In combination with a natural environment, practicing mindfulness through forest bathing has led to relaxation and lower stress levels.
While a simple stroll through nature can provide your forest bathing fix, any light activity can suffice and provide a relaxing experience. This includes yoga, breathing exercises, art, mediation, or even eating. Mindfulness is the most important aspect, regardless of what activity you choose to enjoy. For those with little mindfulness experience, guided meditations may be ideal before attempting a more involved activity. Guided meditations are available online on Calm or Headspace and provide a more assisted, structured forest bathing experience. While a clear mind can be challenging to achieve, mindfulness is like anything else in that it requires practice. The more time you spend forest bathing, the greater your ability to relax and remain present.
Forest bathing continues to be a popular source of ecotherapy in Japan and beyond, encouraging people to get out into nature. You can now even become certified in shinrin-yoku over a four-day course in Nara, Japan, to become an instructor of forest bathing. As forest bathing becomes more popular, further research allows us to learn the actual health benefits of this practice. Research thus far tells us that forest bathing can lead to:
lower heart rate and blood pressure
increased ability to focus
accelerated recovery from surgery or illness
increased energy levels
improved sleep quality
reduced stress hormone production
boosts to the immune system
improved mood and better overall feelings of wellbeing
Next time you’re looking to spend time outdoors, we hope you try out forest bathing to destress and partake in this fascinating cultural practice. Happy shinrin-yoku!
Sources:
Fitzgerald, S. (2021, May 3). Forest bathing: What it is and where to do it. National Geographic. Retrieved December 3, 2021, from https://www.nationalgeographic.com/travel/article/forest-bathing-nature-walk-health.
Wisniewski, A. (2018, July 15). Shirin-Yoku: Why forest bathing became a global health phenomenon. American Forests. Retrieved December 3, 2021, from https://www.americanforests.org/blog/shirin-yoku-forest-bathing-global-health-phenomenon/?gclid=CjwKCAiAhreNBhAYEiwAFGGKPM06p0sHYq4uIk3Xp9JpMDs3VmE1SVZOLnRLErKVh29ZO2qNZIW7NRoC_m8QAvD_BwE.
The Mindful Tourist. (2021, November 28). Shinrin Yoku Certification Training in Japan. Forest Bathing Training & Well-Being. Retrieved December 3, 2021, from https://themindfultourist.net/shinrin-yoku-guide-training-certification-program-in-japan/.
Mindful Staff. (2021, November 23). What is Mindfulness? Mindful. Retrieved December 3, 2021, from https://www.mindful.org/what-is-mindfulness/.