Shinrin Yoku: Unveiling the Power of Forest Bathing Aetas Protocols
In a world where stress, anxiety, and lifestyle-related ailments are on the rise, people are increasingly seeking natural and holistic ways to improve their well-being. One such practice gaining significant attention is Shinrin Yoku, also known as Forest Bathing. Originating from Japan, Shinrin Yoku offers a therapeutic approach to immersing yourself in nature & harnessing its numerous health benefits. In this article, we explore the medical advantages of Shinrin Yoku and delve into the science behind this ancient practice.
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The Essence of Shinrin Yoku
Shinrin Yoku translates to “forest bathing” or “taking in the forest atmosphere.” Unlike traditional exercise or hiking, this practice involves slowing down and mindfully engaging with nature and creating a connection with it through our senses of sight, hearing, taste, smell and touch. It encourages you to spend time in natural environments, such as forests, parks, or green spaces, and consciously absorb the sights, sounds, and scents of the surroundings. It’s important to note that this doesn’t mean just sitting in a park within the city; as this exposes you to potential air pollution as well as external noise which will counteract the effects of forest bathing. Keep reading to find out how by disconnecting from the stresses of modern life and reconnecting with nature, Shinrin Yoku promotes physical, mental, and emotional well-being.
Reduced Stress and Anxiety
Numerous studies have demonstrated that spending just 10-20 minutes in the forest per day has a remarkable ability to reduce stress and anxiety levels1Yu, C. P., Lin, C. M., Tsai, M. J., Tsai, Y. C., & Chen, C. Y. (2017). Effects of Short Forest Bathing Program on Autonomic Nervous System Activity and Mood States in Middle-Aged and Elderly Individuals. International journal of environmental research and public health, 14(8), 897.. Spending time in nature, especially among trees, has been shown to lower cortisol levels, a hormone associated with stress2Li Q. (2010). Effect of forest bathing trips on human immune function. Environmental health and preventive medicine, 15(1), 9–17.. The tranquil environment of the forest, combined with the fresh air and calming sounds of nature, has a soothing effect on the nervous system. Forest bathing has also been linked to decreased heart rate, blood pressure, and sympathetic nerve activity, further enhancing relaxation and mental well-being.
Boosted Immune System
Research suggests that Shinrin Yoku can also strengthen the immune system. Trees and plants release airborne chemicals called phytoncides, which have antimicrobial properties to protect themselves from pests. Clinical studies show that phytoncides have the same beneficial effects on humans and our immune system, such as reducing blood pressure and pulse, and reducing the stress hormones adrenaline, noradrenaline and cortisol, and increasing the activity of the parasympathetic nervous system. By breathing in these phytoncides during forest bathing we stimulate the production of natural killer (NK) cells in the human body3Li, Q., Morimoto, K., Nakadai, A., Inagaki, H., Katsumata, M., Shimizu, T., Hirata, Y., Hirata, K.,Suzuki, H., Miyazaki, Y., Kagawa, T., Koyama, Y., Ohira, T., Takayama, N., Krensky, A. M., &Kawada, T. (2007). Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. International journal of immunopathology and pharmacology, 20(2 Suppl 2), 3 -8.. NK cells are a vital component of the immune system, responsible for defending against viruses and tumours. By increasing NK cell activity, Shinrin Yoku helps fortify your body’s immune response and enhances overall health.
Increases Adiponectin
Research suggests that the practice increases adiponectin, a hormone crucial for insulin sensitivity and inflammation. Adiponectin regulates glucose metabolism and reduces insulin resistance. Elevated levels also combat inflammation, linked to various health conditions. While the exact mechanism is still being studied, the bioactive compounds released by trees and the stress-reducing nature of forest bathing are seen to contribute to the increased rates4Li, Q. X., Kobayashi, M., Kumeda, S., Ochiai, T., Miura, T., Kagawa, T., Imai, M., Wang, Z., Otsuka, T., & Kawada, T. (2016). Effects of forest bathing on cardiovascular and metabolic parameters in Middle-Aged males. Evidence-based Complementary and Alternative Medicine, 2016, 1–7. .
Improved Mental Health and Cognitive Function
Forest bathing promotes mindfulness and a sense of presence, allowing individuals to disconnect from negative thought patterns and rumination. Studies have shown that spending time in nature reduces symptoms of depression, anxiety, and attention deficit hyperactivity disorder (ADHD)2Li Q. (2010). Effect of forest bathing trips on human immune function. Environmental health and preventive medicine, 15(1), 9–17.. Additionally, exposure to nature has been associated with improved memory, concentration, and creativity, making Shinrin Yoku an effective tool for enhancing cognitive abilities.
Enhanced Sleep Quality
In our fast-paced modern world, many struggle with sleep-related issues. Shinrin Yoku can play a role in improving sleep quality. Spending time in natural surroundings, away from artificial light and digital distractions, helps regulate circadian rhythms5Here comes the sun to lower your blood pressure. (2014, January 14). ScienceDaily. . Exposure to natural light during the day and the gradual decrease in light during the evening can also aid in restoring a healthy sleep-wake cycle. You can also read more about how to improve your Sleep through our dedicated article here.
Increased Sun Exposure
When you are out in nature, no matter what season it is, you are exposed to the sun. We deep dive into the benefits of sun exposure in this article but as a recap, exposure to the sun – and thus ultraviolet (UV) light triggers the production of vitamin D is triggered6Alfredsson, L., Armstrong, B. K., Butterfield, D. A., Chowdhury, R., De Gruijl, F. R., Feelisch, M., Garland, C. F., Hart, P. H., Hoel, D. G., Jacobsen, R., Lindqvist, P. G., Hamer, M., Tiemeier, H., Weller, R., & Young, A. (2020). Insufficient sun exposure has become a real public health problem. International Journal of Environmental Research and Public Health, 17(14), 5014.. Similarly, photoreceptors in the eyes react to UV exposure and have an impact on the regulation of our internal body clock which can aid our circadian rhythm as mentioned above. Furthermore, studies show that sunlight causes our bodies to produce serotonin and nitrogen oxide – a chemical that helps protect our cardiovascular system and it has also been shown to boost our libido (sex drive)7Sansone, R. A., & Sansone, L. A. (2013). Sunshine, serotonin, and skin: a partial explanation forseasonal patterns in psychopathology?. Innovations in clinical neuroscience, 10(7-8), 20–24..
Less Pollution Exposure
When living in cities, many people tend to forget the importance and feeling of breathing in fresh air. Urban areas expose individuals to harmful air pollutants, increasing the risk of respiratory and cardiovascular issues, as well as cognitive decline8Li, 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(0), 43.. The regular practice of Shinrin Yoku reduces your exposure to toxic particles, promoting respiratory and cardiovascular health while supporting cognitive well-being.
Enhance Your Connection to the Earth with Grounding
Grounding, also known as earthing, involves being barefoot and in direct contact with the earth. This practice has far-reaching implications for both physical and mental well-being. Research has unveiled numerous effective health benefits associated with grounding. The earth’s negative charge can help reduce inflammation and oxidative stress levels in the body9,Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of inflammation research, 8, 83–96.10Sinatra, S. T., Sinatra, D. S., Sinatra, S. W., & Chevalier, G. (2023). Grounding – The universal anti-inflammatory remedy. Biomedical journal, 46(1), 11–16., which are often linked to various health issues. Grounding has also shown to lower cortisol, a stress hormone, leading to improved sleep and enhanced mental well-being. Additionally, it reduces anxiety, and improves blood pressure, mood11Chevalier, G. (2015). The effect of grounding the human body on mood. Psychological Reports, 116(2), 534–542., and sleep12Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of inflammation research, 8, 83–96. Embracing this connection with the earth can offer compelling advantages for overall health and vitality.
In summary
Since 2004, a large number of studies13Ikei, H., Song, C., & Miyazaki, Y. (2015). Physiological effect of olfactory stimulation by Hinoki cypress oil. Journal of physiological anthropology, 34, 44. have been conducted in Japan on the effects of the forest environment on human health, leading to the establishment of a new branch of medicine called forest medicine. Forest medicine is a new interdisciplinary field that belongs to Longevity and the categories of environmental, regenerative and preventive medicine. Evidence from a number of clinical studies suggest that nature has the following beneficial effects on human health.
Increases activity of NK-cells
Increases the activity and number of natural killer cells, as well as the intracellular levels of proteins against cancer cells, indicating a preventive effect against cancer3Li, Q., Morimoto, K., Nakadai, A., Inagaki, H., Katsumata, M., Shimizu, T., Hirata, Y., Hirata, K.,Suzuki, H., Miyazaki, Y., Kagawa, T., Koyama, Y., Ohira, T., Takayama, N., Krensky, A. M., &Kawada, T. (2007). Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. International journal of immunopathology and pharmacology, 20(2
Suppl 2), 3 -8..
Reduces stress
Reduces blood pressure, pulse, and hormones adrenaline, noradrenaline, and cortisol.
Increases activity of the PSNS
Increases activity of the parasympathetic nervous system, which promotes the reactions that occur during rest1Yu, C. P., Lin, C. M., Tsai, M. J., Tsai, Y. C., & Chen, C. Y. (2017). Effects of Short Forest Bathing Program on Autonomic Nervous System Activity and Mood States in Middle-Aged and Elderly Individuals. International journal of environmental research and public health, 14(8), 897..
Reduces activity of the SNS
Reduces activity of the sympathetic nervous system, which is activated when the body is subjected to anxiety, stress, and physical strain1Yu, C. P., Lin, C. M., Tsai, M. J., Tsai, Y. C., & Chen, C. Y. (2017). Effects of Short Forest Bathing Program on Autonomic Nervous System Activity and Mood States in Middle-Aged and Elderly Individuals. International journal of environmental research and public health, 14(8), 897..
Increases level of adiponectin & DHEAS
Increases level of adiponectin and dehydroepiandrosterone sulfate (DHEAS)4Li, Q. X., Kobayashi, M., Kumeda, S., Ochiai, T., Miura, T., Kagawa, T., Imai, M., Wang, Z., Otsuka, T., & Kawada, T. (2016). Effects of forest bathing on cardiovascular and metabolic parameters in Middle-Aged males. Evidence-based Complementary and Alternative Medicine, 2016, 1–7. .
When it comes to finding peace and relaxation, it's not a one size fits all. Find a place that suits you. The key to unlocking the powers of the forest is through your senses. Make sure you leave your phone at home, you don’t need it (really). Remember, all it takes is just 20 minutes of your time, and the more you practice Shinrin Yoku, the more evolutionary longevity benefits you will receive.
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KEY TAKEAWAY
The natural surroundings of the forest have an immense influence on our well-being and health. As we delve into Shinrin Yoku and spend time in nature, a world of positive effects on both our physical and mental well-being unfolds. Research shows that forest bathing can alleviate stress levels, boost our immune system, and even have positive impacts on our mental health. Forest bathing is an enriching experience that nurtures both body and soul.
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