“We all know how pleasant it is to immerse ourselves in nature. We have known this for millennia. The sounds of the forest, the scent of the trees, the sun’s rays filtering through the leaves, and the fresh, clean air give us a sense of well-being. They relieve stress and worries, helping us to relax and clear our minds. In the woods, we can find joy, energy, and vitality, feeling refreshed and invigorated.”
Who among us doesn't relate to these words written by Li Qing in the introduction to his book titled “SHINRIN-YOKU IMMERSE IN THE FORESTS - “The Japanese method to cultivate happiness and live longer.” Dr. Qing is one of the world’s leading experts in forest medicine, an immunologist, and the founder and president of the Japanese Society for Forest Medicine.
Shinrin-yoku, which literally means "forest bathing" (shinrin stands for “forest” and yoku for “bath”), also known by the English name “forest-bathing,” is the act of immersing oneself in the forest environment and experiencing it through all five senses. It is not a form of physical exercise like trekking or running but a simple and mindful connection with Nature.
Qing explains that indoors, we are usually limited to using our sight and hearing, but outdoors we can use all our senses. Shinrin-yoku allows us to experience the forest through all five senses.
The practice of shinrin-yoku was inspired by a long-standing Japanese cultural tradition that reveres Nature. Since ancient times, the natural world has played a central role in Japanese arts, spiritual beliefs, and daily life.
Introduced in the 1980s, shinrin-yoku was based on the idea that spending time in forests could improve well-being, becoming a response to the growing stress and workload of many people.
To address increasing stress among workers, in 1982, Japan's Minister of Agriculture, Forestry, and Fisheries, Akiyama Tomohide, officially introduced the concept of shinrin-yoku as part of a national program promoted by the Japan Forest Agency. The aim was to use the forest environment as a tool to improve workers’ health.
In parallel, in 1984, the term "technostress" was introduced to describe the negative health impact of excessive technology use with a series of symptoms, including:
To scientifically validate the benefits of shinrin-yoku, the Japanese Society of Forest Therapy was founded in 2004. This organization began conducting more rigorous studies on the effects of forest environments on human health.
In 2005, a research team led by Dr. Qing conducted the first formal study on shinrin-yoku in Iiyama, Nagano Prefecture, Japan. It was during this research that the terms "shinrin-yoku" and "Forest Bathing" were first defined and introduced in English, marking a significant step towards international recognition of this practice. In 2006 Iiyama became the first Japanese location to receive certification for forest therapy.
In Iiyama, for the first time, it was scientifically proven that shinrin-yoku can:
Shinrin-yoku and biophilia are closely linked, as both are based on the innate human attraction to Nature. Biophilia describes our deep need to connect with the natural environment, while shinrin-yoku is a practice that leverages this inclination to enhance our physical and mental well-being.
By immersing oneself in a forest environment, people experience a reduction in stress and a sense of calm that directly responds to our biophilic instinct. This connection highlights how our health and inner balance are profoundly influenced by the quality of our relationship with Nature.
Forest medicine is a new interdisciplinary science within the fields of alternative medicine, environmental medicine, and preventive medicine.
In his publications, Dr. Qing has mentioned some benefits, such as the reduction of blood pressure, heart rate, and stress hormones, thereby contributing to the management of psychophysical well-being; an improvement in sleep quality with positive effects on mental health; reduction of symptoms like anxiety and depression. Finally, it may boost immune function and contribute to the prevention of non-communicable diseases.
Here are some general basic guidelines on how to practice shinrin-yoku:
Shinrin-yoku consists of connecting with Nature through the five senses: it is enough to answer its call… and Nature will take care of us!
When was the last time you walked through a forest so beautiful that you stopped to admire it?
