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It's no secret that Japan is internationally known as one of the healthiest countries in the world. From having some of the longest life spans, to tea culture, to balanced eating habits such as “hara-hachi-bunme,” Japan boasts leading trends in more than just technology, but physical health as well. Another popular body-beneficial habit you've likely heard of is onsen (hot springs) baths. But there's also a totally different kind of bathing: shinrin-yoku (森林浴), or “forest bathing”.

Shinrin-Yoku: Bathtub not Required

Forest bathing, contrary to how it sounds, has nothing to do with onsen baths, at-home baths, or bathing at all. This term refers to the act of walking through nature, for the simple pleasure and appreciation of it. The word “shinrin-yoku” was coined in 1982 by the Forestry Agency, in the Akazawa Natural Recreation Forest in Nagano Prefecture.

Rather than an exercise, forest bathing is more of a therapeutic meditative practice. There is no specific target or goal, other than to “just be”. It's walking through a park or a forest, breathing in the fresh air, listening to the birds, touching the trees. It is a form of natural therapy that has become a major part of preventive health care in Japan, modeled on Kneipp Therapy.

Japan and Nature

Nature has always been an important part of Japan. Even Japan's central religion, Shintoism, is deeply rooted in nature and its appreciation. So it makes sense that Japan would also find ways to incorporate natural elements into how they handle health and well-being.

Japan's relationship with nature is much different from the west. The first is in perspective. People in Japan tend to seek places like “deep forests,” for peace and solitude, or connecting with and paying respect to the world around them. Certainly there are people in the west who feel similarly, as well. However, the Western world seems more preoccupied with seeking out nature for excitement or pursuing a good view. (Gotta get those IG likes, you know.)

Geographically, Japan has one of the highest percentages of forest land in the world, at about 75%. On the flip side, Western nations such as the United States and the UK have a much smaller percentage. Some areas have as little as 10%. It is easy to see how Japan has managed to coexist with nature so well. It's not so much that they have learned how to incorporate nature in their daily lives. Perhaps they never really forgot.

Nature and the Modern World

For millions of years, humans have lived amongst nature. In that time, we have managed to adapt to all kinds of environmental changes. However, the urbanization of natural environments and construction of cities is a very recent development. And with the increase of available technology now allowing us to work anytime we want, from practically anywhere we want, we are also working more than ever. We no longer have to sleep at sunset. 24/7 internet access expanding to more and more locations means we can be productive anywhere we go.

We also have access to more information than ever, contributing to a torrent of knowledge that bombards us at everything turn. We no longer have to look to nature to provide us with everything as we used to. Now we can easily access whatever we want with the tap of a touchscreen.

The Rising Need for Nature and Forest Bathing

Picture: Fast&Slow / PIXTA(ピクスタ)

Since the 1980s, scientists have compiled many studies on the benefits of forest bathing to physical and mental health. One of the leading names in the field is Professor Yoshifumi Miyazaki of Chiba University. Professor Miyazaki is a researcher in the Center for Environmental Health and Field Sciences, and a specialist in forest bathing. He has written many books and conducted studies and interviews relating to forest bathing as an effective counter-measure to stress.

Professor Miyazaki revealed some very concerning statistics indicating why he believed the interest in (as well as the need for) shinrin-yoku has increased in recent years. Despite humanity's lengthy history of millions of years, with 99.99% of that time spent predominantly in nature, nowadays, we tend to spend 93% of our time indoors.

As mentioned above, another huge portion of that time is spent interacting with technology in some way, shape, or form rather than nature (or other humans). Combine that with disturbingly long work hours and little-to-no rest in between, and you're left with a body struggling to keep up with itself.

Working Ourselves to Death

Despite having one of the highest percentages of nature-rich landscapes in the world, ever since the industrialization of Japan, the speed at which they are catching up to the Western world in terms of hours spent pursuing work (often at the expense of mental and physical health) is alarming. While many people still do indeed hold that deeply instilled reverence for the natural world around them, many of them have become too busy to enjoy it.

Japan also boasts one of the highest numbers of work hours in the world. So much so that here, the expression “work yourself to death” has sadly become a more literal than figurative phrase. For some, the pressure of work has hit them so hard that they are driven to take their own lives. (I wrote a separate article covering Aokigahara Forest, a forest that has tragically become almost synonymous with suicide in Japan. Trigger Warning: Discussions of suicide.) A number of the forest's victims had been suffering severely due to overwork, and the feeling of being unable to keep up life's demands.

On the opposite end of the spectrum, some people choose to withdraw from society completely as a result of feeling incapable of meeting the demands placed on them, undoubtedly by issues related to technological advancements (be it overwork, online bullying, or the feeling of detachment from others leading to severe depression).

However, those who “stick it out” are not immune to stress-related fatalities. Karoshi is another phenomenon seeing an increase in Japan. It literally means “death by overwork,” and is exactly what it sounds like. There have been several reported cases of employees found dead as a result from physical ailments brought on by overwork.

死ぬまで働く日本の若者 「karoshi」の問題 日本人の労働時間の長さは世界でもトップクラスだ。若者たちの中には、文字通り死ぬまで働く者もいる。そこで政府に対し、対策の強化を求める声が上がっている。 西垣迪世（みちよ）さんは、一人息子の和哉さんが新卒で日本の大手通信企業に就職したことを誇らしく思っていた。 和哉さんはコンピューターが大好きだった。競争の激しい日本の新卒採用市場で、素晴らしい就職先をつかんだように思われた。 … (JP) Link: Japan's Young Working to Death: The Overwork Problem

All Work and No Play Makes One… Sick

These ailments often relate to circumstances such as lack of sleep, body breakdown, and even accidental overdose on medications administered to help increase energy and productivity. Statistics show that nearly 25% of companies in Japan force employees to work as much as 80 hours of overtime in a single month, often for no extra pay. 12% of those company employees can work as much as 100 extra hours a month. The number of work-related deaths per year is in the hundreds. Victims can be as young as in their early 20s. Older employees are at risk for stroke.

As we can see, the workforce is in a very dire need for some sort of relief. There are many activists now pushing for stricter regulations on permissible work hours and overtime limits. In the meantime, people can prevent becoming the next statistic by taking health matters into their own hands. This can be achieved by attempting to implement moments of relaxation wherever they can. For this, nature offers many advantages beneficial to stress relief and mental rejuvenation.

Can Shinrin-Yoku Help?

The concept behind shinrin-yoku as a preventive measure is simple. Just being outside, away from work and the hustle and bustle of the city, surrounded by nature, is very relaxing.

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The practice does not suggest that a mere walk in the park will instantly cure depression, reduce work hours, or cure a common cold. But it does suggest that if shinrin-yoku is so effective in reducing stress, the long-term effects in reducing the risk of other ailments, or at the very least, lessening the severity of the symptoms and the recovery period, are greatly increased.

(Note: Always consult with a health care professional in the case of noticeable symptoms. And if you or someone you know shows signs of depression, seek help immediately. Forest bathing is a preventive measure and NOT a cure nor substitute for proper medical treatment.)

A Soothing Bath… in the Forest!

Many scientific studies indicate that stress reduction not only makes one more focused and productive but also boosts immunity and relieves a number of other ailments. Japanese studies on shinrin-yoku show similar results. Those include reduced blood pressure, improvements in mood and focus, increased energy, better sleep, enhanced creativity, and shorter recovery periods from injury and illness. It also shows positive results in improving focus in individuals with ADHD, improved mood in those with depression, and a smaller risk of developing depression in healthy individuals who engage with nature regularly.

This may not directly cure any ailments. Nor will it reduce the number of working hours, or amount of school work you must do. However, just an hour a day of simple relaxation in nature can make you feel more recharged, focused, and productive when you return to your responsibilities.

Researchers discovered that many of these benefits are due to the beneficial bacterias and negatively charged ions that trees release.

Shinrin-Yoku: A Sensational Experience

In an experiment, 13 students placed their hand on a metal object, followed by different types of trees (oak, cypress, and cedar). During evaluation, blood pressure slightly increased after touching the metal. It remained in a heightened state even after a recovery period of 60 seconds or longer. However when touching the trees, despite an initial slight increase, blood pressure immediately came down, returning to its normal state. Scientists concluded that the body received contact with metal as unpleasant, but nature as soothing.

You can take full advantage of all the benefits nature offers by experiencing the environment through all five senses. This is one of the cornerstones of the idea of shinrin-yoku. For example, look around and observe the colors of the leaves and flowers. Feel the crisp autumn air or gentle summer breeze on your skin. Listen to the chirping of the birds and the leaves crunching underneath your feet. Smell and taste the clean air with each deep inhale…

https://www.mochihada.co.jp/column/228 (JP) Link: How to Effectively Stimulate the Five Senses in Forest Bathing

Something In The Air

So what is it about trees that make us feel so relaxed? One of these elements is phytoncide. Ever noticed how woods and parks have a certain, clean “smell” to them? Phytoncides are the particles responsible for that scent of nature. It is an aromatic substance released from tree trunks and plant leaves.

Phytoncides have an antibacterial effect, and have even been used as anti-inflammatory agents. These phytoncides are also responsible for the generation of “negative ions,” which have garnered attention in recent years.

Natural Born Killers (Cells, That Is…)

Shinrin-yoku, surrounded by these natural elements, helps activate the body's “natural killer cells (NK cells).” These attack harmful cells, such as tumors and viruses, thereby boosting immunity. A Nippon Medical University School of Hygiene and Public Health Department study showed NK cell activity boosts anti-cancer proteins.

The longer one stays in the forest, the stronger their immunity can become. After one week of forest bathing, NK activity increased to 45% higher than before. After one month, that number rose to 23%. In a separate study in a group, NK activity increased 43% after one day of forest bathing therapy. After day two, that number rose to 56%. Stress hormones were also significantly reduced.

The Positive Effect of Negative Ions

Negative ions are what help the body activate immunity-boosting cells. Ions are invisible particles consisting of molecules and atoms that carry an electric charge. The ratio of positive to negative charged ions is observed to change depending on factors such as weather and environment. (This is why some people experience flare-ups of certain ailments, such as asthma, arthritis, and inflammation, in bad weather.)

Bad weather and pollution generate positive electrons. But in fact, these are not positive for our bodies at all. Other generators of positive (harmful) ions are exhaust gas, water contamination and air pollution, pesticides and GMOs, radiation, and UV rays. Exposure can result in headaches, dizziness, nausea, inflammation, weakened immune system, faster aging, poor circulation, and aggravation of already existing conditions such as asthma and arthritis. Temporary conditions such as allergies and the common cold also tend to be amplified in the presence of high positive ions.

The presence of negative ions is what benefits our bodies the most. A 1975 Japanese study on ion therapy revealed that it showed a positive influence on cardiovascular, respiratory, and motor diseases, amongst others. Inhaling negative ions for just 10 minutes showed stabilizing effects in the brain, as well.

Other noted benefits were improved blood circulation, liver activity, cell metabolism, and muscle and organ function. Scientists also found faster recovery from fatigue, improved focus and clarity, and regular digestion. (It is also worth noting that the American National Cancer Society has recently been exploring the potential of ion therapy for cancer control.)

Effective Shinrin-Yoku in a Modern World

Forest bathing is spreading as a go-to preventive measure for the stressed citizens of Japan. Many more are utilizing their abundant nature for therapy and meditation. And the good news is, you can try forest bathing, too, no matter where you live!

Forest bathing is not limited to Japan. Even people living in urban areas can find a nearby park or garden to stroll, or simply sit under their favorite tree in their yard.

For the most optimal forest shinrin-yoku experience, please leave behind (or at least turn off) any electronic devices. This means you camera and music player, too! Taking selfies or uploading pretty scenery is not necessary here. Also, you will not be listening to any music. For just this moment, allow your ears to take in the subtle sounds of nature, whether it's the birds chirping, the subtle breeze flowing through the leaves, or the dead silence of a deep forest.

Keep in mind, the purpose of this experience is to free your mind from all thoughts and distractions, just like meditation. Don't overthink it. Don't worry about what is going on around you, simply observe it. Stay alert, of course, but don't think too much.

Shinrin-Yoku and Safety

When forest bathing in secluded locations such as the woods, always prepare safety measures in advance. Dress appropriately for the weather and environment. Be informed about your surroundings (for example, don't go out to a park at night if you live in a typically unsafe neighborhood). Familiarize yourself with the plants and animals in the area before you go. Don't touch any plants that may be poisonous, and don't interact with wild animals.

If your forest bathing regimen includes physical exertion (such as hiking/longer periods of walking, as opposed to simply sitting under a tree or lying in the grass), be sure you are in good health before going. Obtain medical clearance from a health professional if necessary. Always carry water with you, especially in hotter months, and learn the fastest routes to safety in case of an emergency. Lastly, always let someone know when you are going out and where you will be, and consider using a GPS device when going alone.

No Forests In Sight?

Finally, don't feel limited if your circumstances prevent you from going into a forest. There are things you can do indoors or within the neighborhood that still provide the benefits of nature, even without a dedicated shinrin-yoku routine.

For example, decorate your home with scenes of nature. Consider adopting some houseplants, and spend some time just sitting with them. (Another experiment showed relaxation effects in high school students when simply looking at roses and houseplants for a period of time.) Sketch the passing landscape outside the window on the train home from work. You can even get involved in your community's local park and recreation branch, and volunteer to help clean the parks. It's not meditative at all, but it will put you right in the middle of the best, ion-giving, mood-boosting spots surrounded by trees.

In conclusion, people all over the world are becoming more aware of the importance of nature to our daily lives, and the benefits it offers. We are learning how to re-establish that connection, and gradually bring back our health (and sanity) in the process. While Japan has certainly paved the way to bring us more and more knowledge on the subject, I hope that you, too, will learn to take advantage and bond with nature yourself, no matter which country or city you happen to find yourself in!

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