Why learn shinrin yoku - the Japanese art of walking in the forest

Stress, fatigue and burnout are experienced by people all over the world, but the Japanese seem to suffer from these problems especially hard. In a safe and economically developed country, a stable high level suicide. And to denote death from overwork and nervous tension in Japanese, there is even a separate word - karoshi. Therefore, they are seriously engaged in issues of mental well-being and are constantly looking for new ways to deal with stress. One of them is shinrin-yoku.

What is shinrin yoku

Shinrin-yoku is the Japanese practice of meditative walking through the forest. Term came up with in 1982 at the Japanese Ministry of Agriculture. Literally, shinrin-yoku can be translated as "forest bath". The agency encouraged residents to use the practice to reduce stress and improve health.

Unlike a normal outing into nature, shinrin-yoku involves awareness and the inclusion of all the senses during the walk. Such unity with the environment should help restore strength and find inner harmony. The idea of ​​shinrin-yoku is in line with Shintoism and Buddhism, the two major religions in Japan. In both, the forest is considered a sacred place, and the connection between man and nature is inseparable.

Shinrin-yoku is now part of Japan's national health program. In the country exists more than 60 certified walks and a forest therapy society that promotes such walks.

What are the benefits of shinrin yoku

Shinrin-yoku may seem like an esoteric practice. But since the 90s in Japan and other countries, scientists have been actively studying the effect of "forest baths" on the body. In 2021, a team of researchers from Italy appreciated existing reviews on the topic and concluded that shinrin-yoku has a positive effect on the psychophysical condition and quality of life. At the same time, the authors emphasize that walking in the forest is good as an additional practice, but it is impossible to say that with their help it will be possible to completely cure any disease.

How exactly does shinrin-yoku affect health? First, in the short term, forest baths reduce level cortisol and adrenaline pulse rate And arterial pressureand also increase the activity of the parasympathetic nervous system. All this contributes to the reduction of anxiety and stress and alleviates the condition of cardiovascular diseases and depressions.

Secondly, while walking, we inhale phytoncides - biologically active substances secreted by plants. This helps to strengthen the immune system. Japanese scientists figured outthat after a three-day trip to the forest in the blood of the subjects, the number of natural killers increased by 50% - cells that protect the body from infectious and oncological diseases.

Thirdly, even a short observation of plants improves attention and concentration. About it write Australian scientists who compared the results of testing in two teenage groups. The first, during a 40-second break, looked out of the window at the concrete roofs, and the second - at the roofs with green spaces. Its participants made fewer mistakes.

Fourth, Shinrin Yoku can improve the quality of sleep. In a 2005 study, subjects with complaints of sleep notedthat after two-hour walks in the forest they began to sleep longer and stronger.

How to Practice Shinrin Yoku

It does not require special skills or special training. But in order to get the maximum benefit from visiting the forest, we advise you to follow simple rules.

Find the right place

go to thicket away from civilization is not necessary. Explore the green areas closest to you, even a park within the city will do. The main thing is that the place should be quiet and with clean air, away from roads and crowds of people. Make sure there are easily accessible trails in the area. It is unlikely that you will be able to relax, making your way through dense thickets.

Choose a convenient time

British scientists considerthat to improve well-being it is enough to spend 120 minutes a week in nature. They can be broken down as you like and fit into any schedule. For example, walk for 20 minutes every day or go to the forest for a couple of hours on weekends. Find a time when you can put things aside and enjoy nature without haste.

Don't forget about safety

The forest can be not only a place of power, but also a hotbed ticks. So wear closed clothes for a walk and use repellents. Do not neglect other safety rules: do not go deep into the forest, especially alone; do not linger until dark; check in advance whether the phone is charged; If you plan to walk for a long time, take drinking water and a snack with you.

Set aside gadgets

Before walking, put your phone on silent mode and try not to take it out even for a photo. It is also better to refuse listening to music in headphones. All this will greatly distract from the process and will not allow you to fully experience the atmosphere of the forest.

Do not hurry

Shinrin-yoku is not a physical exercise, but rather meditation. The distance you cover doesn't matter. So take your time and walk slowly, listening to your body. Although it is not even necessary to constantly move during shinrin yoku, you can simply stand or sit in one place.

Focus on Feelings

Use all your senses while walking. First, look around, noticing small details. Look into the pattern of the bark, watch how the light breaks through the crowns. Inhale slowly and deeply through your nose, enjoy the scent of trees and flowers. Listen carefully to the sounds of the forest: the singing of birds, the rustle of leaves and grass, the murmur of the river. Feel how the sun heats your skin, touch the leaves and hold branches and stones in your hands. Try to let go of all thoughts and focus on your feelings.