Want to improve your health? Go to the forest!

It has been scientifically proven that the Japanese practice of “forest bathing” (Shinrin-yoku) has a profound impact on health. In 1982, Japan launched a national health prevention programme under the name Shinrin-yoku, which means spending more time among trees. This isn’t about jogging or intense exercise, but rather quiet contemplation and mindful presence in nature.

Japanese researchers studied the physical and psychological effects of forest bathing. The benefits don’t come solely from fresh air. Scientists place great emphasis on the fact that trees produce special natural substances as protection against germs, insects, and other microorganisms. These substances, called phytoncides, have been shown to support the human immune system in remarkable ways. Studies found that spending time in the forest calms the heart, lowers blood pressure, and reduces levels of the stress hormone cortisol.

Forest bathing also helps ease depression and significantly boosts energy levels. In Japan, some city residents even join forest bathing clubs. Forests act as a soothing balm for urban children and for anyone seeking a break from the noise of civilisation. Regular contact with nature genuinely improves our well-being. Research conducted in 24 Japanese forests found that cortisol levels in people walking in the forest were 16% lower than in those walking in urban environments. Blood pressure dropped after just 15 minutes of walking among trees. Researchers also noted nearly a 40% increase in the activity of white blood cells known as NK cells (natural killers) – a type of lymphocyte responsible for destroying virus-infected and cancerous cells.

Scientifically proven benefits of Shinrin-yoku:

• Improved immune system function, with an increase in NK cell activity
• Reduced blood pressure
• Lowered stress levels (decreased cortisol)
• Improved mood
• Increased concentration (even in children with ADHD)
• Faster recovery after surgery or illness
• Increased energy
• Better sleep quality

How to practise Shinrin-yoku?

• Step 1 – Leave your phone, camera, and any other distractions at home so you can be fully present
• Step 2 – Let go of goals and expectations – wander without a set plan, allowing your body to lead you
• Step 3 – Pause from time to time to observe the leaves or notice the sensations in your feet
• Step 4 – Find a comfortable spot to sit and listen to the sounds around you
• Step 5 – If you’re not walking alone, agree with your companions to stay silent until the end of the walk

Wishing you a peaceful and nourishing Shinrin-yoku!

Author: Izabela Strzelecka