In the middle of hectic urban life, one practice from Japan has been gaining increasing global attention: shinrin-yoku, which literally translates to “forest bathing.”
Despite the simple name, shinrin-yoku is more than just a walk in the park. It is a preventive health practice backed by over two decades of scientific research, with specific and measurable physiological mechanisms.
This article explores what shinrin-yoku is, the science behind it, how to practise it, and its relevance to life in a big city. Read on for the full explanation.
Also Read: Japanese Lifestyle Inspirations for Maintaining Physical and Mental Health
The Origins of Shinrin-Yoku as a Public Health Programme
The term shinrin-yoku (森林浴) was first introduced in 1982 by Tomohide Akiyama, head of Japan’s Ministry of Agriculture, Forestry, and Fisheries. The concept was launched as a preventive health programme to help workers cope with stress caused by rapid urbanisation and technological pressure.
The broader context is important. In the early 1980s, Japan was experiencing the phenomenon of technostress: the negative impact of excessive reliance on technology. Symptoms included anxiety, headaches, mental fatigue, and insomnia.
Combined with the culture of overwork that later gave rise to the term karoshi (death from overwork), the Japanese government needed a preventive method that was both effective and widely accessible.
With 67 percent of Japan’s landmass covered in forest, shinrin-yoku was a logical choice.
Initially, the concept was based on common sense: spending time in green forests must be good for health. But from 2004 onwards, a research team led by Dr. Qing Li of Nippon Medical School began building systematic scientific evidence.
The Science Behind Shinrin-Yoku
Research conducted over more than two decades has uncovered several specific physiological mechanisms that explain how shinrin-yoku affects the body.
1. Phytoncides and the Immune System
One of the most significant findings relates to phytoncides: antimicrobial organic compounds released by trees into the surrounding air. Examples of phytoncides detected in Japanese forest air include alpha-pinene, beta-pinene, and limonene.
Research by Li et al. showed that inhaling phytoncides during a shinrin-yoku session increases the number and activity of natural killer (NK) cells in the blood. NK cells are immune cells that play a crucial role in the body’s defence against viruses and tumour cells.
The increase in NK cell activity after a three-day shinrin-yoku session persisted for more than seven days, and up to 30 days for some parameters (Li, 2022).
As a control, the researchers conducted a similar study by having subjects walk in the city (without forest exposure). The result: urban walking did not increase NK cell activity, confirming that the effect comes from the forest environment, not from walking itself.
2. Reduction in Stress Hormones
Shinrin-yoku has also been shown to reduce measurable stress hormone levels. The three stress hormones studied include adrenaline (a marker of mental stress), noradrenaline (a marker of physical stress), and cortisol (a marker of general stress).
Several forest walking sessions significantly lowered all three hormones, with the largest effect on adrenaline, suggesting that shinrin-yoku has a greater impact on mental stress than on physical stress.
3. Autonomic Nervous System Balance
Studies also show that shinrin-yoku increases parasympathetic nervous system activity (the rest-and-recovery mode) while decreasing sympathetic nervous system activity (the alert mode). This shift contributes to lower blood pressure and heart rate during and after a forest session.
How to Practise Shinrin-Yoku
What sets shinrin-yoku apart from hiking or outdoor exercise is its slow, quiet approach focused on sensory engagement rather than physical achievement.
The basic steps are simple:
- First, turn off or stow away electronic devices. Shinrin-yoku calls for a digital detox throughout the session.
- Second, walk very slowly or sit still in an area surrounded by trees. This is not about covering distance.
- Third, consciously engage all five senses: observe the green of the leaves, listen to birdsong and the wind, touch tree bark or moss, breathe in the scent of damp earth and foliage, and notice the air feeling fresher than usual.
Recommended durations vary, but research shows that even a two-hour shinrin-yoku session can produce measurable reductions in cortisol and improvements in mood.
The Relevance of Shinrin-Yoku in Urban Life
One of the biggest criticisms of shinrin-yoku is limited access to forests for city dwellers.
That said, recent research shows that shinrin-yoku sessions in urban parks also provide benefits, though perhaps not as strong as those from natural forests. Li (2022) noted that urban park shinrin-yoku also increased NK cell activity and lowered stress hormones in study participants.
The core principles of shinrin-yoku can also be adapted on a smaller scale. Setting aside time to sit quietly under trees in a nearby park, without holding your smartphone, while paying attention to the sounds and scents around you, is already a simple form of this practice.
Read Also: The Differences Between Onsen, Ofuro, and Sento in Japanese Culture
Enjoy a Soothing Relaxation Experience with Tsubo Reflexology at Onsei
Where shinrin-yoku focuses on relaxation through sensory connection with nature, Tsubo Reflexology at Onsei offers a complementary approach through reflex points on the soles of the feet.
The 60-minute Tsubo Reflexology session targets tsubo points on the soles of the feet, which are believed to be connected to various systems within the body.
After a full day in the city, this session can be a way to create a moment of calm that echoes the principles of shinrin-yoku: slowing down, letting go of distractions, and allowing the body to respond naturally.
Interested in trying this relaxation experience? Book your visit to Onsei at Tebet, Bintaro, or Gading Serpong through this link.
References
Li, Q. (2022). Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention – the Establishment of “Forest Medicine”. Environmental Health and Preventive Medicine, 27, 43.
