Background
Shinrin-Yoku is a form of nature therapy that encompasses a chain of techniques used with the purpose of improving the health of an individual; both physical, emotional, and mental, specifically with the person’s presence within nature or forest surroundings. The origin of Shirin-Yoku is Japan, and the practice has been in existence since 1980 (Hansen et al., 2017). The development of this form of nature therapy was based on the results of investigations conducted on unveiling the physiological effects of being in a forest. Therefore, a person in emotional or mental distress can use this form of therapy to regain mental well-being: the person spends time in nature which impacts on physiological relaxation and the immune function recovery response, the forest on the other hand directly increases the parasympathetic nervous system and raises the levels of awareness, hence relaxation. There are approximately 44 accredited Shinrin-Yoku forests in Japan, which have attracted thousands of people from all over the world for the therapy (Miyazaki, 2018).
Benefits of Shinrin-Yoku
Scientifically proven benefits of Shinrin-Yoku are mainly physiological (Park et al., 2010). The therapy has been confirmed to boost the immune system by increasing the count of the white blood cells and NK cells. The ambiance brought by the calming nature also reduces blood pressure, reduces stress levels, an improves the mood of the person (Ohtsuka et al., 1998). Additionally, children suffering from ADHD have proven significant improvement after exposure to Shinrin-Yoku, as well as surgery patients.
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How Shinrin-Yoku is Practiced in Japan
There are five major steps of practicing Shinrin-Yoku in Japan, whose experience has been proven by thousands of leading researchers to impact on the physiological part of the human body, and create positive changes in the stress levels and emotional fitness. The first step of a Shinrin-Yoku is to lock the outside digital world and other distractions. This step involves the disposal of electronic gadgets such as mobile phones and cameras. The essence of these actions is to create full concentration, focus of the mind, and also maximal presence within the experience (Li, 2019).
The second step involves letting go of goals, worries, fears, and expectations. Expectations have an influence in causing anxiety which results to further emotional and mental disorientation. On the other hand, goals usually give a picture of the predetermined results which during a Shinrin-Yoku will interfere with the process of nature therapy. The people involved maybe asked to breath in deeply with eyes closed, and letting their breaths out lowly while leaving their minds blank of any thoughts: this can be done up to about five times. The people under therapy can then wander in the forest either through following a certain nature trail or aimlessly, while allowing their bodies to take them wherever they want. Therefore, this step is marked as the most crucial phase of a Shinrin-Yoku.
Pauses from time to time, to focus keenly on the environment around, for a considerable amount of time say five minutes is important during this form of therapy. Frequent pauses during the trail or the nature walk gives the person time to focus on things such as leaves, or certain flowers, or notice and appreciate the sensation of the undergrowth and the path under their feet. An individual can focus on anything within their environment at this stage, especially on whatever they feel is more impactful to their inner being: this cannot yet be realized until the person spends time with different nature components within the forest.
The fourth step is to find a comfortable place within the forest to take a seat and pay close attention to the sounds within the area. This step is focused on the interaction with the fauna within the forest such as the birds, crickets, and other animals that may exist. The purpose of this step is to clear the mind and permit incorporation of the feeling of how the behavior of the birds and animals around change in the wake of the presence of the individual, through the sounds made by the animals (Li, 2018). Therefore, listening is crucial at this stage and letting the body relaxed.
Most people go for Shinrin-Yoku adventures in groups, for instance, as a family, colleagues or a hike group. However, it is important that the group members avoid talking or any form of conversations during the forest bathing exercise: conversations act as a form of distraction and may hinder realization of the full experience, hence failed emotional and mental healing. The individuals can share their experiences later after the end of the Shinrin-Yoku (Turner-Wilson, 2018).
Common Shinrin-Yoku Forests in Japan
The Sayama Hills, also called the Totoro forest found in Tokorozawa is one of the most visited places in Japan for Shinrin-Yoku. The forest is fifty minutes ride away from Ikebukuro. The forest has features such as the Sayama Lake, and a view of Mount Fuji. The Hinohara Tokyo Citizens’ Forest in Tokyo is located on the side of Mount Mito, and is well-known all-over Japan for having lush greenery, pristine waterfalls, and a gorgeous route through the mountain called the Waterfall Route Course. Mount Takao is also another famous Shinrin-Yoku place in Tokyo which has different nature trails through the Biwa falls and is also surrounded by peace and quiet (Jones, 2018).
References
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review. International journal of environmental research and public health , 14 (8), 851.
Jones, C. A. (2018). Shinrin-Yoku: The Japanese art of forest bathing. Health and Beauty, Lifestyle. Retrieved from www.savvytokyo.com/shinrin-Yoku/
Li, Q. (2019). FOREST MEDICINE: THE SECRET POWER OF SHINRIN-YOKU. THE ART AND SCIENCE OF JAPANESE FOREST BATHING. Вестник Международной академии наук (Русская секция) , (1), 82-84.
Li, Q. (2018). Shinrin-Yoku: The Art and Science of Forest Bathing . Penguin UK.
Miyazaki, Y. (2018). Shinrin Yoku: the Japanese art of forest bathing . Timber Press.
Ohtsuka, Y., Yabunaka, N., & Takayama, S. (1998). Shinrin-yoku (forest-air bathing and walking) effectively decreases blood glucose levels in diabetic patients. International Journal of Biometeorology , 41 (3), 125-127.
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine , 15 (1), 18.
Turner-Wilson, A., Crossen-White, H., Hewitt-Taylor, J., & Hemingway, A. (2018). Japanese Ancient Arts and Shinrin-Yoku.
