Japanese technique of Shinrin-Yoku or forest bathing

When it comes to leading a balanced, healthy life, we could learn a lot from the Japanese. Their approach to daily living is full of practices that prioritize well-being, mindfulness, and simplicity. Whether it’s the minimalistic lifestyle of “wabi-sabi,” the stress-free philosophy of “yutori,” or the gentle power of “shinrin-yoku,” these traditional concepts offer us ways to improve our mental and physical health.

One of the most fascinating and beneficial Japanese practices is Shinrin-Yoku, or “forest bathing.” It sounds fancy, but it’s simply about immersing yourself in nature to experience its healing power. Here is all you need to know about how this magical practice works and why it could be just the thing you need for a healthier, happier life.

The word “bathing” should not be taken literally. The Japanese concept of Shinrin-Yoku has nothing to do with actual bathing! It just means using all of your senses to experience the atmosphere of the forest. Consider it a form of nature therapy in which we immerse ourselves in the beauty and peace of the forest.

In the 1980s, the idea first surfaced in Japan in response to the nation’s growing stress levels and health issues. Spending time in natural settings was thought to help mitigate the negative consequences of contemporary urban living.
The word “shinrin” means “forest,” and “yoku” means “bath.” It’s about immersing your senses in nature’s sights, sounds, and smells, allowing the mind and body to relax and reset. It’s more than just a walk in the park—forest bathing is an intentional practice which is aimed at reconnecting with the natural world to start healing from within.

You might wonder, how can simply being around trees and plants improve health? Walking through a forest exposes us to natural essential oils released by plants and trees, which are referred to as “phytoncides.” These oils are in addition to the beautiful environment. Our immune system has been demonstrated to be strengthened by these substances by improving the activity of natural killer cells, which kill viruses and even cancerous cells.
Our surrounding lush vegetation removes contaminants from the air and releases oxygen into the atmosphere, making the air healthier for our lungs. Blood pressure can be lowered, mood can be lifted, and cortisol levels—the stress hormone—can be lowered just by going outside. In simple terms, the forest serves as nature’s pharmacy that is providing us with free dosages of peace, relaxation, and eventually improved health.

While there’s no wrong way to spend time in nature, practising forest bathing with intention can maximize its healing benefits. Here’s how you can do it:
Find a place that has nature all around it. Ideally, a forest or wooded area where you can immerse yourself in greenery. If you don’t have a forest nearby, a quiet park with plenty of trees can work too.
The goal is to disconnect from the digital world, so put your phone on silent and keep it in your pocket or bag. It’s all about being present in the moment.
Forest bathing isn’t about speed or covering long distances. Walk slowly and notice your surroundings. Touch the bark of a tree, listen to the rustling leaves, and breathe in the earthy scent of the forest floor.
You don’t need to spend hours but give yourself enough time to truly absorb the environment. Even 30 minutes of forest bathing can significantly lower stress levels.
Pay attention to how you feel during your time in the forest. What do you notice in your body and mind? Are your shoulders relaxing? Is your breathing slowing down? If yes then you are suitable and in much need of this relaxation technique.