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Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive

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Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive

Have you heard of the new lifestyle practice called Shinrin-Yoku? Translated into English as ‘forest bathing’ or ‘forest therapy’, Shinrin-Yoku was invented in Japan in the early 1980s. The practice was proposed by the government as a means to help people relax their minds and improve mental health.  

Though the name includes the term bathing, Shinrin-Yoku mostly involves walking in a forested area. That’s it. There’s no specific intention required for the walk. All you have to do is to keep walking slowly while taking into the senses the environment around you, like the sights, smells and sounds.

Benefits Of Shinrin-Yoku

Forest bathing is said to offer a number of benefits ranging from reduced blood pressure to increased attention span in children with ADHD. Below, we look at five such benefits of Shinrin-Yoku.

Decreased Blood Pressure

If you have issues with varying blood pressure, then a little forest bathing is what you need. It has been discovered that just looking at trees for a few moments has a positive effect on a person’s health, helping them calm down and lower blood pressure. 

In addition, the two stress-related hormones, adrenaline, and cortisol, are observed to reduce from such activities. Frequent trips to forested areas also minimize a person’s state of confusion, depression, and anxiety.

Boost Immune System

As protection from insects, plants emit a chemical called phytoncides, which has antifungal and antibacterial properties. In a densely forested region, the environment will be permeated by these. As such, if you pass through such a space or spend a good deal of time there, you will inhale these chemicals. 

As a reaction, the body will start producing a certain kind of white blood cells, called the Natural killer (NK) cells, which has the ability to kill viruses and cancer infected cells in your body. It is estimated that just 2 nights of Shinrin-Yoku is sufficient for about 30 days of increased NK activity in the body.

Patient Recovery

If you are recovering from an illness, then a short walk in a forested region can definitely do some good. People in a hospital usually suffer from multiple emotional issues including fear, stress, anxiety, and so on. 

This can slow down the recovery process. Just having a green view of the outside is sufficient enough to cause fewer postsurgical complications, while lowering the reliance on painkillers. And if you are capable of going out to a nearby park, then all the better.

Children With ADHD

Another group that can significantly benefit from Shinrin-Yoku are children who suffer from issues like ADHD and similar problems. Usually, such children have very low attention spans and are unable to learn anything properly. 

However, spending time amidst natural greenery has been seen to mitigate such issues to a good extent. As such, forest bathing should definitely be on your to-do list if you have a child with ADHD.

Boost Creativity

Have you ever felt stuck in life, unable to ignite creativity? If yes, forest bathing is highly recommended. This activity is said to free up mind, and open it up to newer possibilities. As such, you might suddenly get a spark of inspiration right in the middle of a trail. 

Plus, the reduced stress levels also help in clearing the mind from unwanted thoughts, allowing creative ideas to come forth more easily, as well as negative thoughts to flow out.

The Research

Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive

Many research reports have come out that validate the benefits offered by Shinrin-Yoku. A 2010 study conducted in the Chiba Prefecture in Japan enlisted a few test subjects, asking them to walk 20 minutes in a forest park. 

The researchers found that the subjects had experienced lower stress levels when they were in the forest. In addition, their hemoglobin count was also lower. The forest mainly consisted of Oak trees.

Another study published in 2011 looked at the effects of forest bathing on the human body. They compared the results of walking in a city and walking in a forest and found that the latter helped reduce blood pressure to a good extent. 

In addition, dopamine levels were also observed to have decreased from forest bathing.

Tips To Keep In Mind When Doing Shinrin-Yoku

There are no strict rules for practicing Shinrin-Yoku. After all, the only thing you have to do is to enter a forest and walk through it. However, if you follow the tips below, then you will definitely have a better experience.

Practicing Shinrin-Yoku (Forest Therapy) to Become More Healthy and Productive
  • Remember that this is not a hike. You don’t have to walk fast towards some goal. There is no goal. Just relax and walk anywhere you want. Use all your senses while walking through the forest, whether it is sight, smell, touch, or hearing.  
  • Do not take your smartphone, camera, or any other such devices with you for the walk. Leave all gadgets behind. Since the goal of the walk is to concentrate on yourself and the environment, these devices act as an unnecessary distraction.
  • If you are going in a group, keep conversations to a minimum. Better still, don’t talk at all. At least for the few minutes, you spend for the walk, remain silent and learn to savor the silence. And then after you’re done with the walk, you can consider talking to the other members of the group.
  • If you find a location to sit for a few minutes, then go for it. Close your eyes and meditate with deep breaths. Similarly, if something gets your attention, stop and watch it closely until you are satisfied with it. Remember – there is no hurry.
  • Take your most comfortable shoes for the Shinrin-Yoku. It should not be too light that pebbles and other rocks discomfort your feet. Nor should it have too thick a base that the entire shoe feels heavy.

Final Thoughts

So, if you have been feeling mentally stressed out lately, try to take some time off from work and head over to the nearest forest for a few hours. Walkthrough the trees, absorbing the fresh air, feeling everything around you, and you will definitely feel refreshed and more energetic. 

If you are not sure whether you can do the Shinrin-Yoku properly by yourself, consider getting in contact with a forest bathing guide, and they will definitely help you get the best experience from the walk.

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