Stress, exhaustion, and burnout are experienced by people worldwide, but it seems that the Japanese suffer from these issues particularly strongly.
In a safe and economically developed country, there is a consistently high level of suicide. Moreover, in the Japanese language, there is even a separate word, "karoshi," to denote death from overwork and nervous tension.
That is why mental well-being is taken seriously here, and new ways to combat stress are constantly sought. One of these ways is Shinrin-yoku.
What is Shinrin-yoku?
Shinrin-yoku is the Japanese practice of meditative walks in the forest. The term was coined in 1982 by the Japanese Ministry of Agriculture. Literally translated, Shinrin-yoku means "forest bathing."
The ministry proposed that people use this practice to reduce stress and improve their health.
Unlike a typical outing in nature, Shinrin-yoku involves mindfulness and engaging all the senses during the walk.
This unity with the surrounding environment is believed to help restore energy and find inner harmony.
The idea of Shinrin-yoku aligns with Shintoism and Buddhism, the two main religions in Japan, where the forest is considered a sacred place and the connection between humans and nature is inseparable.
Shinrin-yoku is now part of Japan's national healthcare program. The country has more than 60 certified locations for forest walks, and there is a society of forest therapy that promotes such walks.
The Benefits of Shinrin-yoku
Shinrin-yoku may seem like an esoteric practice, but since the 1990s, scientists in Japan and other countries have been actively studying the effects of "forest baths" on the body.
In 2021, a group of researchers from Italy evaluated existing reviews on the topic and concluded that Shinrin-yoku has a positive impact on psycho-physical well-being and quality of life.
However, the authors emphasize that forest walks are beneficial as an additional practice, and it cannot be claimed that they can fully cure any specific disease.
How does Shinrin-yoku affect health? Firstly, in the short term, forest bathing reduces the levels of cortisol and adrenaline, heart rate, and blood pressure, while increasing the activity of the parasympathetic nervous system.
All of this contributes to reducing anxiety and stress, and it eases the condition in cardiovascular diseases and depression.
Secondly, during the walk, we inhale phytoncides - biologically active substances emitted by plants.
This helps strengthen the immune system. Japanese researchers found that after a three-day trip to the forest, the number of natural killer cells in the participants' blood, which protect the body from infectious and oncological diseases, increased by 50%.
Thirdly, even brief observation of plants improves attention and concentration. This was noted by Australian researchers, who compared the results of testing in two groups of teenagers.
The first group looked out of the window at concrete roofs during a 40-second break, while the second group observed roofs with green vegetation. The participants in the latter group made fewer mistakes.
Lastly, Shinrin-yoku can enhance the quality of sleep. In a 2005 study, participants who had sleep complaints reported sleeping longer and more soundly after two-hour walks in the forest.
How to Practice Shinrin-yoku
No special skills or training are required for this practice. However, to maximize the benefits of visiting the forest, it is advisable to follow some simple rules.
Find a suitable location
There's no need to venture into impenetrable wilderness far from civilization. Explore the green areas nearest to you, even a park within the city limits will do. The key is to find a quiet place with clean air, away from roads and crowds. Make sure there are easily accessible trails in the area. It's unlikely you'll be able to relax by forging a path through dense thickets.
Choose a convenient time
British scientists believe that spending 120 minutes in nature per week is sufficient for improving well-being. You can divide this time however you like and fit it into any schedule.
For example, take 20-minute walks every day or spend a couple of hours in the forest on weekends. Find a time when you can set aside your tasks and leisurely enjoy nature.
Don't forget about safety
The forest can be a place of strength, but it can also be a breeding ground for ticks. So, wear closed clothing and use repellents during your walk.
Don't neglect other safety rules: don't venture deep into the woods, especially alone; don't stay out until darkness falls; check if your phone is charged beforehand; if you plan on walking for a long time, bring drinking water and a snack.
Put away your gadgets
Before the walk, put your phone on silent mode and try not to reach for it, even for photos. It's also better to refrain from listening to music with headphones. All of this will distract you from the process and prevent you from fully experiencing the atmosphere of the forest.
Take your time
Shinrin-yoku is not a physical exercise but rather a form of meditation. The distance you cover is of no importance. So, don't rush and walk slowly, listening to your body. Although constant movement is not necessary during Shinrin-yoku, you can simply stand or sit in one place.
Focus on your sensations
Engage all your senses during the walk. Start by looking around and noticing the small details. Examine the patterns on the bark and observe how light filters through the canopy.
Take slow and deep breaths, savoring the scent of trees and flowers. Pay close attention to the sounds of the forest: birdsong, rustling leaves and grass, the murmuring of a river.
Feel the warmth of the sun on your skin, touch the leaves, and hold branches and stones in your hands. Try to let go of all thoughts and concentrate on your sensations.
Read more: The most dangerous toys for children: which ones should not be purchased in stores
As we wrote earlier: A 12-year-old boy has obtained five college degrees: how did he manage it
