Forest Bathing - Shinrin Yoku 森林浴
The Japanese art of “Shin-rin-yoku” which translates to “Forest Bathing” is a research-based healing practice through immersion in forests with the aim of promoting mental and physical health and improving dis-ease prevention while at the same time being able to enjoy and appreciate the forest.
To give you some ideas for activities one can enjoy while practicing “Forest Bathing”, there are relaxation techniques such as mindful meditation or yogic breathing in the forest, as well as aromatherapy. Also, physical fitness programs involving forest walking and Nordic walking. There are also quaint towns and villages nestled in these forests where that we can enjoy hot springs and healthy local meals prepared using fresh local ingredients.
HEALTH BENEFITS OF FOREST THERAPY
-Reduces stress-related hormones
-Increases parasympathetic nerve activity
-Suppresses sympathetic nerve activity
-Decreases the heart contraction phase, diastolic blood pressure and pulse rate
-Relieves tension and elevates mood
-Boosts the immune system with an increase in the count of the body's Natural Killer (NK) cells
-Increases anticancer protein production
-Alleviates stressful conditions such as tension, depression, anger, fatigue, confusion
-Improves a person’s vigor, vitality and enhances their life energy
-Improves subjective symptoms of physical pain
-Improves the mood such as total health and mental health
-Reduces the systolic blood pressure, diastolic blood pressure, and improves the autonomic nervous system such as a decrease in pulse rate
-Improves physical condition through exercise and rehabilitation
THE RESULTS OBTAINED IN THE EXPERIMENTS
Physiology, psychology and physical experiments executed in urban and forest environments indicate that the average concentration of "Stress Hormones" called salivary cortisol, in participants exposed to forest environments was lower than that of participants of the urban environment control group. In addition, measurements of the heart rate “Yuragi“ showed lower sympathetic nervous activity which is a consequence of reduced stress, and an increase in parasympathetic nervous activity which is a result of slowed activity of the prefrontal cortex. The experiments also indicated that a three-day/two-night forest bathing trip boosted the immune system demonstrated by an increase in the body's Natural Killer (NK) cell’s count.
Fragrance Ingredient of the Forest (Phytoncide)
Quantity of phytoncide in a “Forest Therapy Road”
Measure of chemical substances (phytoncide) such as Alpha-Pinene that plants release. Regarding chemical substances of phytoncide which trees emit, Isoprene was the most commonly detected in “Forest Therapy Roads” and also Alpha-Pinene, Camphene and Beta-Pinene were detected.
NK Activity Increases with “Forest Bathing”
Change of NK Activity due to “Forest Bathing”
The figure on the right shows the change of NK activity before and after a 2-day “Forest Bathing” session. The study showed that by “Forest Bathing“ increases NK activity by 27％ in 1 day and 53％ in 2 days. NK activity was increased by “Forest Bathing” and a person’s resistance to cancer also increased.
Sources: Forestry and Forest Products Research Institute (Germany), Center for Environment Health and Field Sciences Chiba University, The Medical Association of Nippon Medical School The society of Forest Medicine.
To give you some ideas for activities one can enjoy while practicing “Forest Bathing”, there are relaxation techniques such as mindful meditation or yogic breathing in the forest, as well as aromatherapy. Also, physical fitness programs involving forest walking and Nordic walking. There are also quaint towns and villages nestled in these forests where that we can enjoy hot springs and healthy local meals prepared using fresh local ingredients.
HEALTH BENEFITS OF FOREST THERAPY
-Reduces stress-related hormones
-Increases parasympathetic nerve activity
-Suppresses sympathetic nerve activity
-Decreases the heart contraction phase, diastolic blood pressure and pulse rate
-Relieves tension and elevates mood
-Boosts the immune system with an increase in the count of the body's Natural Killer (NK) cells
-Increases anticancer protein production
-Alleviates stressful conditions such as tension, depression, anger, fatigue, confusion
-Improves a person’s vigor, vitality and enhances their life energy
-Improves subjective symptoms of physical pain
-Improves the mood such as total health and mental health
-Reduces the systolic blood pressure, diastolic blood pressure, and improves the autonomic nervous system such as a decrease in pulse rate
-Improves physical condition through exercise and rehabilitation
THE RESULTS OBTAINED IN THE EXPERIMENTS
Physiology, psychology and physical experiments executed in urban and forest environments indicate that the average concentration of "Stress Hormones" called salivary cortisol, in participants exposed to forest environments was lower than that of participants of the urban environment control group. In addition, measurements of the heart rate “Yuragi“ showed lower sympathetic nervous activity which is a consequence of reduced stress, and an increase in parasympathetic nervous activity which is a result of slowed activity of the prefrontal cortex. The experiments also indicated that a three-day/two-night forest bathing trip boosted the immune system demonstrated by an increase in the body's Natural Killer (NK) cell’s count.
Fragrance Ingredient of the Forest (Phytoncide)
Quantity of phytoncide in a “Forest Therapy Road”
Measure of chemical substances (phytoncide) such as Alpha-Pinene that plants release. Regarding chemical substances of phytoncide which trees emit, Isoprene was the most commonly detected in “Forest Therapy Roads” and also Alpha-Pinene, Camphene and Beta-Pinene were detected.
NK Activity Increases with “Forest Bathing”
Change of NK Activity due to “Forest Bathing”
The figure on the right shows the change of NK activity before and after a 2-day “Forest Bathing” session. The study showed that by “Forest Bathing“ increases NK activity by 27％ in 1 day and 53％ in 2 days. NK activity was increased by “Forest Bathing” and a person’s resistance to cancer also increased.
Sources: Forestry and Forest Products Research Institute (Germany), Center for Environment Health and Field Sciences Chiba University, The Medical Association of Nippon Medical School The society of Forest Medicine.
Shinrin Yoku can be enjoyed
around the world
in different terrains
How Trees Can Help You Find Health and Happiness
We all know how good being in nature can make us feel. We have known it for centuries. The sounds of the forest, the scent of the trees, the sunlight playing through the leaves, the fresh, clean air — these things give us a sense of comfort. They ease our stress and worry, help us to relax and to think more clearly. Being in nature can restore our mood, give us back our energy and vitality, refresh and rejuvenate us.
But what exactly is this feeling that is so hard to put into words? I am a scientist, not a poet. And I have been investigating the science behind that feeling for many years.
In Japan, we practice something called forest bathing, or shinrin-yoku. Shinrin in Japanese means “forest,” and yoku means “bath.” So shinrin-yoku means bathing in the forest atmosphere, or taking in the forest through our senses.
This is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch. Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world.
Never have we been so far from merging with the natural world and so divorced from nature. By 2050, 66% of the world’s population is projected to live in cities. According to a study sponsored by the Environmental Protection Agency, the average American spends 93% of his or her time indoors.
But the good news is that even a small amount of time in nature can have an impact on our health. A two-hour forest bath will help you to unplug from technology and slow down. It will bring you into the present moment and de-stress and relax you. Numerous studies I’ve conducted have shown that shinrin-yoku has real health benefits.
So how does one go about forest bathing?
First, find a spot. Make sure you have left your phone and camera behind. You are going to be walking aimlessly and slowly. You don’t need any devices. Let your body be your guide. Listen to where it wants to take you. Follow your nose. And take your time. It doesn’t matter if you don’t get anywhere. You are not going anywhere. You are savoring the sounds, smells and sights of nature and letting the forest in.
The key to unlocking the power of the forest is in the five senses. Let nature enter through your ears, eyes, nose, mouth, hands and feet. Listen to the birds singing and the breeze rustling in the leaves of the trees. Look at the different greens of the trees and the sunlight filtering through the branches. Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides. Taste the freshness of the air as you take deep breaths. Place your hands on the trunk of a tree. Dip your fingers or toes in a stream. Lie on the ground. Drink in the flavor of the forest and release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have connected with nature. You have crossed the bridge to happiness.
https://time.com/5259602/japanese-forest-bathing/
http://forest-medicine.com/epage01.html
We all know how good being in nature can make us feel. We have known it for centuries. The sounds of the forest, the scent of the trees, the sunlight playing through the leaves, the fresh, clean air — these things give us a sense of comfort. They ease our stress and worry, help us to relax and to think more clearly. Being in nature can restore our mood, give us back our energy and vitality, refresh and rejuvenate us.
But what exactly is this feeling that is so hard to put into words? I am a scientist, not a poet. And I have been investigating the science behind that feeling for many years.
In Japan, we practice something called forest bathing, or shinrin-yoku. Shinrin in Japanese means “forest,” and yoku means “bath.” So shinrin-yoku means bathing in the forest atmosphere, or taking in the forest through our senses.
This is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell and touch. Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world.
Never have we been so far from merging with the natural world and so divorced from nature. By 2050, 66% of the world’s population is projected to live in cities. According to a study sponsored by the Environmental Protection Agency, the average American spends 93% of his or her time indoors.
But the good news is that even a small amount of time in nature can have an impact on our health. A two-hour forest bath will help you to unplug from technology and slow down. It will bring you into the present moment and de-stress and relax you. Numerous studies I’ve conducted have shown that shinrin-yoku has real health benefits.
So how does one go about forest bathing?
First, find a spot. Make sure you have left your phone and camera behind. You are going to be walking aimlessly and slowly. You don’t need any devices. Let your body be your guide. Listen to where it wants to take you. Follow your nose. And take your time. It doesn’t matter if you don’t get anywhere. You are not going anywhere. You are savoring the sounds, smells and sights of nature and letting the forest in.
The key to unlocking the power of the forest is in the five senses. Let nature enter through your ears, eyes, nose, mouth, hands and feet. Listen to the birds singing and the breeze rustling in the leaves of the trees. Look at the different greens of the trees and the sunlight filtering through the branches. Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides. Taste the freshness of the air as you take deep breaths. Place your hands on the trunk of a tree. Dip your fingers or toes in a stream. Lie on the ground. Drink in the flavor of the forest and release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have connected with nature. You have crossed the bridge to happiness.
https://time.com/5259602/japanese-forest-bathing/
http://forest-medicine.com/epage01.html
