Shinrin Yoku: The Art of Forest Bathing

Forest bathing, originating in Japan, is an activity that has grown in popularity in recent years, bringing with it the promise of relaxation, rejuvenation and rediscovery of the beneficial effects of Nature on body, mind and spirit. The Japanese term ‘shinrin yoku’ literally means ‘to bathe, or shower, in the forest’ and is now central to the broader term ‘forest medicine.’ For the majority of human existence, we have spent our time largely outdoors and have been in harmony with Nature. It is only for the past two hundred years, fueled by the Industrial Revolution, that humans have left Nature to live in cities and pursue technological advancement. By 2050, 66% of the world’s population is projected to be urban. The Environmental Protection Agency (EPA) reports that the average American now spends 93% of their life indoors. That number has increased dramatically with the ongoing global pandemic, which has separated us even more from the natural world that sustains us. Research is starting to confirm that being immersed in Nature offers immense benefits: better rest and sleep, reduction of pain and stress, elimination of negative emotions like anger, fear and worry, improvements in self-awareness, memory, focus and creativity, enhancement of emotional intelligence and a strengthening of empathy and compassion.

Forest bathing has a long and venerable history in Japan. Shinto is Japan’s oldest and most popular religion (300 BCE – 300 CE) and is a polytheistic, pantheistic, indigenous religion with Nature at its center. Shinto doctrine believes that supernatural entities known as ‘kami’ are present in all things in the natural world, including trees, plants, rocks, streams, wind and sunshine. There are over 100,000 Shinto shrines in Japan where food, flowers and offerings are made daily to the kami, honoring these phenomena that inspire a sense of wonder in Shinto practitioners. Many of these shrines can be found along the traditional paths connecting villages along which ancestral ‘forest bathers’ from monks to emperors travelled. With the advent of Zen Buddhism in Japan (300 – 538 CE) temples were built in central locations among these pathways to further foster close connection with Nature. Traditionally, Buddhist monks in India, China and Japan travelled long distances to meditate outdoors in be in Nature. Meditation and immersion in the natural world were considered to be instrumental to attaining enlightenment.

The actual term ‘shinrin yoku’ was first coined by Tomohide Akiyama, the Director of the Japanese Ministry of Agriculture, Forestry and Fisheries, in the early 1980’s. Japan is one of the most technologically advanced nations in the world, with extremely demanding indoor work environments and high performance pressure. The lack of time for introspection and personal life in this hyper-digital culture has led to a drastic drop in marriage rates over the past 25 years, as well as increased stress, anxiety, loneliness, depression and a high rate of suicide. In fact, the Japanese have a word for this state of being --- ‘karoshi’ (literally, ‘death by overwork.’) Mr. Akiyama wisely saw the need for a return to Nature in a manner that could fit into modern lives. 70% of Japan is still covered with forests, elevating the concept of shinrin yoku as an activity with substantial benefit in aiding relaxation and lowering stress levels and offsetting the demands of competitive metropolitan life. The 1980’s reincarnation of shinrin yoku echoed the Zen Buddhism tenets of gaining clarity and perspective, stabilizing attention and gaining control of one’s unfocused mind and scattered thoughts. Shinrin yoku is now well-established in Japan, and whether in a forest or in a nearby park, people make it a point to get outdoors in Nature on a regular basis and indulge in new awareness of the beauty and inspiration it offers.

What exactly is forest bathing, and how should it best be done? First of all, be aware of what forest bathing is not. It is not a nature walk, hike or exercise, all of which involve physical exertion, time and energy constraints and a focus on specific tasks or outcomes. Instead, true forest bathing is a practice that involves all the senses in establishing a deep, intimate connection with all forms of life encountered in the forest environment. Become aware of the ‘Wood Wide Web,’ a recent scientific discovery that informs us that below every forest floor is a complex web of roots, fibers, mycorrhizal fungi and bacteria that act to support communication of all trees and plants with each other. Much like the Internet for humans, the Wood Wide Web evolved to connect, support, and create a community among the living trees. When walking through the forest, this amazing and wide-reaching energetic structure is always beneath your feet.

While slowly and mindfully walking through a park, wood or forest, make full use of the senses of smell, touch, hearing, vision and taste. The sense of smell is most stimulated, taking in the aromas of the trees, plants and flowers as well as the invisible scents of the gentle breezes or sunshine falling on rocks or water. Touch the ground or the bark of surrounding trees, feeling the sensations of rough and smooth textures, polished or prickly leaves and twigs, and soft flower petals. Cooling your feet in a nearby stream or pond brings immediate relaxation and refreshment, and the movement of the water produces changes in ionization of the surrounding air. Listen to the sounds of the wind blowing, rustling leaves, running water, and the chirping of birds and sounds of wildlife around you. Look deeply at the patterns found in the leaves and bark of the plants and trees around you, becoming aware of the sacred geometries in all natural, living things. Take deep breaths of fresh forest air, and literally taste young leaves, a blade of grass or wild herb along your pathway. Experienced forest bathing guides often make tea of indigenous plants at the end of a visit to the forest, to deepen the experience of all the senses. ‘Go in silence, go slow’ is the mantra for the true experience of forest bathing.

Science has been following the practice of forest bathing also. In 2007, a study was undertaken by researchers at Nippon Medical School in Tokyo, Japan in collaboration with Stanford University School of Medicine. This study was followed by two more fascinating studies which focused on forest medicine. (For full details on these studies, take a look at ‘Update 56: What is forest bathing and can it boost immunity against viruses,’ by Roger Seheult, MD, on YouTube.) Dr. Seheult explains that trees in the forest constantly emit ‘phytoncides’ --- volatile organic compounds that comprise the essential oils extracted from specific trees, and that these phytoncides, when inhaled, build up the number of NK (natural killer) cells in the body. In multiple clinical trials measuring blood pressure, heart function and stress hormone levels, the volatile organic compounds (VOCs) inhaled from the trees were shown to have a profound and measurable effect on enhancing human immune function by increasing the quantity and activity of NK cells, the body’s major line of defense against cancer, inflammation and viral infections. Trees emit these phytoncides as their own defense against invading microbes, viruses and pathogens. When inhaling the aromas released by the trees, we are boosting our own immunity and enhancing our own health. Notably, the studies determined that NK cell activity in the body lasted for up to a month, and could be duplicated by the practice of diffusing specific essential oils in an indoor home or office environment. It’s recommended that one visit a forest or wooded park for at least one day each month. Exposure to diffused essential oils was studied with optimal results at 20 minutes a day or two hours a week. Even without a trip to the forest, it is therefore possible to keep NK cells at an optimal level by regularly inhaling the diffused essential oils of forest trees.

Which trees are specifically beneficial? All coniferous trees emit phytoncides and are equally effective whatever their habitat. The essential oil most studied in Japan is hinoki, or Japanese cypress, which has a strong yet pleasing leather-like aroma. Other tree oils that are beneficial include all varieties of pine, fir, cedar, spruce and cypress, as well as copaiba balsam and sandalwood, as well as tree resins like frankincense and myrrh. If unable to go forest bathing outdoors, in addition to indoor essential oil diffusion, consider bringing the outdoor environment inside with Nature sounds and music on your TV or electronic devices, paintings or posters of Nature-inspired themes on your walls, and indoor plants which also emit oxygen at night while absorbing carbon dioxide during the day. Keep windows and doors open whenever possible, take regular breaks during the day to enjoy the fresh air and get your Vitamin D quota from sunlight, and spend some time ‘grounding’ or ‘earthing’ by sitting or standing with your bare feet on the grass or bare earth.

In conclusion, forest bathing is the valuable practice of immersing yourself in Nature in a mindful way, utilizing all your senses in order to obtain numerous benefits to your physical, mental and emotional health. Once you are inside the forest green space, the physical body calms down, blood pressure stabilizes, stress hormones decrease, and muscle tension subsides. Many report that recovery from illness or injury is accelerated, and pain greatly reduced or eliminated. Mental health benefits include a release of negative thoughts, a reduction in anxiety and sadness, more control over anger and addictions, improvement in mood and energy levels, and a sense of peace and happiness in the present moment. Being in the forest also appears to positively affect creative pursuits and problem-solving, often removing blocks and bringing clarity to life situations, increasing confidence and self-worth and inspiring vision for a better future. Nature is our greatest teacher, and by dedicating time to interacting with the forest in mindfulness and meditation, we can enjoy greater health, vitality, wisdom and joy.