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Discover the benefits of the Japanese technique of bathing in the forest, which reduces stress and improves concentration

Paul Gilmore image in Unsplash

The forest bath, or shinrin-yoku, in Japanese, is a kind of forest therapy that basically consists of going to a forest area or even a park and spending time in contact with nature. The technique was developed in Japan, in 1982, at the initiative of the Japanese Government Forestry Agency, which sought to encourage people to leave their homes and spend some time immersed in nature.

Initially based on the common sense that fresh air and the immensity of a forest are good for the body and mind, the forest bath soon began to be studied and its benefits were not long in coming to light. Currently, the technique is used as a form of preventive medicine, having shown results in the decrease of cortisol, the main stress-causing hormone, and blood pressure, as well as improvements in concentration and immunity.

Practicing the Japanese forest bath is very simple, but it requires commitment from the participant. The technique proposes a meditative experience, of silence, observation and exchanges between the person and nature, being formed by exercises very similar to those that were later adopted by the lines of meditation mindfulness, such as the detailed observation of small objects, the slow walk with attention focused on the movements and the conscious attempt to increase the perception of the senses.

The shinrin-yoku session starts with moving to a forest or green area, such as a park or botanical garden. The participant must then calm down, observe the environment around them and walk slowly, paying attention to the movement of the feet and making all senses aware, allowing a complete immersion of their consciousness in the forest environment. Silence and contact with nature allow you to calm your mind and body and help to expand what is perceived by the senses, being scientifically advised as a method to reduce stress.

Ideally, forest therapy should be carried out individually and without interference. Look for a peaceful natural environment, go alone and be silent or, if you are in a group, agree to just talk at the end of the experience. The studies carried out prove that the benefits can be felt with walking from 40 minutes, even if they are occasional - in this case, the greatest gain is emotional and short-term. In the therapeutic method, seven three-hour walks are proposed, one a week, so that the participant gradually trains the body and mind to calm down and expand perception. The beginning of the practice can be done with the advice of a guide, who will help you to proceed on your own with the nature walk sessions after the initial seven weeks.

proven benefits

Dr. Yoshifumi Miyazaki, from the University of Chiba, Japan, has been studying shinrin-yoku since 1990 and, along with other researchers, has proven the benefits of forest therapy. The results of the in-depth research, published in 2009, show that contact with forest environments reduced the concentration of cortisol in the blood of the individuals analyzed by 13%, the blood pressure by 2% and the activity of the sympathetic nervous system, responsible for the involuntary responses to dangerous and stressful situations, as well as a 6% decrease in heart rate. The data were accompanied by a 56% improvement in the activity of the parasympathetic nervous system, which responds to calm situations, indicating a biological relaxation.

There is also a study that shows that the smells present in a forest act positively on the human body, reducing stress and irritation. In addition, walking in a green area, as proposed by the Japanese Forest Bath, helps to stabilize blood pressure and strengthen people's immunity. The research analyzed the effects of essential oils and odors emitted by trees and supports the hypothesis that pine trees are among the greatest therapeutic potentials of a forest.

Now that you know the benefits of Japanese rainforest bathing, you can plan to take a nature walk on your next break. Take advantage of the day to be in touch with yourself, take some time to be alone and meditate listening to the sound of birds, a river or waterfall or even the branches moving in the wind. You'll notice that remote sounds start to become audible, colors shine brighter, and in the end, the feeling of calm should last for several days - and will help you cope with the rush and noise pollution of everyday life.

Check out the video, in English and with Portuguese subtitles, and learn more about the forest bath

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