Shinrin-yoku - Forest Bathing

Wallace Falls State Park, WA

It is not so much for its beauty that the forest makes a claim upon men’s hearts,
as for that subtle something, that quality of air, that emanation from old trees,
that so wonderfully changes and renews a weary spirit. 
— Robert Louis Stevenson 

Did you know that there is a special kind of bath you can take whose effects will last at least 7 days and sometimes up to a month? If not, let me introduce the Japanese practice of shinrin-yoku also referred to as forest bathing.

Qing Li, MD, Ph.D,  (Forest Medicine/Shinrin yoku researcher,  a professor in the Department of Hygiene and Public Health at Nippon Medical School, vice president of INFOM from Tokyo, and the editor of a book called Forest Medicine) has been working on forest bathing since 1982. The idea behind shinrin-yoku is to spend time walking in a dense forest environment combined with deep breathing and engaging all of our senses. Dr Li advocates the use of nature as a healthcare treatment alternative and authored several articles including the following: "A forest bathing trip increases human natural killer activity and expression of anti-cancer proteins in female subjects" and "Visiting a forest, but not a city, increases human natural killer activity and expression of anti-cancer proteins."

Forest bathing reduces anxiety,
depression, anger, fatigue, and confusion, whereas it increases vigor.

Bridal Veil Falls Trail, WA

Dr Li and his research team found that a trip to the forest not only increases human natural killer (NK) cell activity and expression of anti-cancer proteins, but provides the following additional benefits:

1. Significantly increases serum adiponectin levels, a protein involved in regulating glucose levels as well as fatty acid breakdown and associated with several metabolic disorders including obesity and diabetes.
2. Reduces anxiety, depression, anger, fatigue, and confusion, whereas it increases vigor.
3. Reduces blood pressure (results were similar to taking blood pressure medications) and urinary noradrenaline and dopamine levels.
4. Reduces sympathetic nervous activity, increases parasympathetic nervous activity, and has a relaxing effect.
   

Where you walk really matters

The best thing is that forest bathing/forest therapy is FREE. However, for the full benefit, forest bathing must be combined with physical activity such as walking and you really need to do it in a forest since where you walk really matters.

Imagine the day when your primary care doctor prescribes the following: "Take Two Hours of Pine Forest and Call Me in the Morning".

Related articles:

Acute effects of walking in forest environments on cardiovascular and metabolic parameters
American Scientist: A Walk in the Woods
​Your Brain on Nature: Forest Bathing and Reduced Stress