Shinrin-yoku – the healing power of forest bathing

Today, we will introduce you to the healing technique of drawing power from nature, known as shinrin yoku – in Japanese, this term means forest bathing. Read below to learn how to practice shinrin yoku and the benefits that forest baths bring.

What is shinrin yoku?

Shinrin yoku is the art of being in the forest, based on the intention of immersing yourself in it with all your senses. At the same time, an important aspect is paying attention to what arises in your thoughts and body. This practice is similar to mindfulness or meditation, but its reference point is the forest and what is happening in it at that moment.

In the art of shinrin yoku, it is important to focus on sensory experiences. The most important ones include: listening to the rustle of the trees, the songs of the birds, observing the rays of sunlight filtering through the branches, inhaling the scent of the forest, touching the bark or moss, and even tasting clover or blackberries found along the way. If you can, take off your shoes to feel the richness of the forest floor beneath your feet. Alternatively, you can walk in minimalist shoes, which have such a thin sole that they allow you to feel every branch, stone, pine cone, and every beautiful imperfection of the forest terrain.

Benefits of forest bathing

The forest is the natural environment for humans, and greenery instinctively evokes a sense of safety. Therefore, when entering the forest, people experience relaxation (heart rate slows, blood pressure decreases, and levels of cortisol and adrenaline drop). This reduction in stress contributes to an improvement in well-being for those suffering from emotional disorders or experiencing a low mood (such as depression, anger, anxiety, etc.).

The green of the forest calms the mind, and plants release substances that strengthen the body's immune system. It has also been proven that shinrin yoku positively affects memory and concentration.

How to practice shinrin yoku?
Here’s a short list of tips to help you practice shinrin yoku:

Try not to think about your problems and focus on the present moment,
Walk slowly, attentively observing your surroundings (do not use a smartphone or other devices),
It's best to walk alone without talking; if you have company, speak in whispers, but only about what you're experiencing during the forest bath,
Breathe consciously and deeply; inhale through your nose (this way, your body absorbs the volatile essential substances from the trees),
Don’t rush, walk slowly, paying attention to the sensations under your feet,
Notice everything that appears in your body and thoughts; if you catch something disturbing, take a few deep breaths and return your focus to your senses.

In Japan, shinrin yoku is recognized as a medical practice, and doctors recommend forest baths to their patients. Special zones and trails for shinrin yoku have been designated in the forests. Perhaps soon, in the West, people will recognize the incredible power of nature in treating diseases and learn to use it.