For the first time in a long time you don’t need to have a destination! Let your senses guide you through the forest.
1- What is Shinrin Yoku ?
Pr Miyazaki explained : “it’s walking slowly though woods, without rushing, for a morning, an afternoon or a whole day”.
The term was coined in 1982 by Tomohide Akiyama, the director of the Japanese Forestry Agency. Shinrin Yoku can be translated as “forest bathing” in the same way as the expression “sunbathing”.
2- What Are The Benefits of Practicing the Shinrin Yoku?
We all know that chronic stress may cause psychological and physiological problems such as anxiety, depression, high blood pressure, and insomnia. But did you know about “nature deficit disorder” that can cause people to have negative emotions in life ?
“Nature-deficit disorder” is not a medical diagnosis, but a useful term—a metaphor—to describe what many of us believe are the human costs of alienation from nature: diminished use of the senses, attention difficulties, higher rates of physical and emotional illnesses, a rising rate of myopia, child and adult obesity, Vitamin D deficiency, and other maladies. Richard Louv.
Well, Dr. Qing Li found in his research that the symptoms could be greatly improved by bathing in the forest for a few hours a week. That’s why Forest bathing has become an important part of preventive medicine in Japan.
Japanese research results show that forest bathing can help improve :
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- sleep quality,
- adjust mood,
- improve concentration,
- reduce stress.
3- How to do it ?
Be free from technology, just follow your senses and the trail maybe !! There is not one way to do it. We are all different and we may be more sensitive to sounds, smell or colours. Maybe you like the sound of the water or the colour of the trees during Autumn ? Try to find a place where you feel comfortable, relax and where you feel a connection.
The most important thing is to be happy to go there !
It’s like being a little kid again, discovering nature. Look around you, let your senses guide you, pay attention to the details while walking slowly in a natural environment…
In his book, Dr Li Qing propose these criteria to make your own assessment of a forest therapy bath :
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- gentle slopes
- wide paths
- well marked trails
- far from the noise
- a stream or waterfall, pond or lake
- wide variety of plants
- good luminescence
- at least 5km in length
- and maybe a guide
4- When and for how long ?
Well anytime you want ! And usually for two or three hours. But you can absolutely do it during your lunch break and walk for 20 minutes.
The seasons : Each four seasons has its own beauty. Each period has its own atmosphere, from snowy branches to colourful leaves.
At Sunset and Sunrise : Did you know that sunrise and sunset could also trigger significant boosts in people’s feelings of awe. Studies indicate that awe has the potential to improve mood, enhance positive social behaviour, and increase positive emotions – all valuable factors in enhancing overall wellbeing.
so let’s watch the sunrise or sunset through the leaves and the branches of tress. It is a moment of calm where the spectacle is breathtaking.
5- Where : Well wherever there are trees !
In the forest : there are many different types of forest in the world. It depends on where you live on this beautiful planet. You may need to do some research.
Dr Qing Li says : “when you learn how to do it, you don’t even need a forest”. Find a place that works for you.
In your garden : you can appreciate the beauty of nature in your garden.
Bring the forest in your home : if you can’t go outside, bring the forest indoors. The plants have a calming effect, make your house look like a little forest and they create oxygen !
Did you know that indoor air can be two to five times more polluted than outdoor air. It may seem obvious, but the air quality in our home is crucial to our health, oxygen affects every part of our body so short and long term exposure to indoor air pollution can lead to a series of health problems.
At work : Take a break at work and go to your local park for example.
Good to know :
Ecotherapy : refers to natural remedies through outdoor activities such as gardening and nature conservation activities, and it is broader than forest bathing
Sylvotherapy : also known as forest bathing or Shinrin Yoku. It is a practice that consist in spending time in a natural environment or in a forest.
References :
- Pr Yoshifumi Miyazaki. Shinrin Yoku : The Japanese art of forest bathing.
- Dr Qing Li. Into the forest, How trees can help you find health and happiness.
- Alexander J. Smalley, Mathew P. White, Beyond blue-sky thinking: Diurnal patterns and ephemeral meteorological phenomena impact appraisals of beauty, awe, and value in urban and natural landscapes, Journal of Environmental Psychology, Volume 86, 2023.
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