Shinrin Yoku: Unveiling the Power of Forest Bathing Aetas Protocols

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 levels^{1Yu, 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 stress^{2Li 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 body^{3Li, 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 rates^{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.} .

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 rhythms^{5Here 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 triggered^{6Alfredsson, 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 decline^{8Li, 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.