Shinrin-yoku: benefits and limitations
8 min read
Louise halimi
Anger
Anxiety
Bereavement
Burnout
Depression
Well-being
In 2007, the global urban population surpassed the rural one. Today, over 55% of people live in cities. In this urbanized world, many feel the need to reconnect with nature. Originating in Japan, shinrin-yoku addresses this need. But what do we really know about this practice? What are its advantages, limitations, and what does scientific research reveal?
Origins
Shinrin-yoku, a Japanese term meaning "forest bathing," involves immersing oneself in nature to enjoy physical and mental benefits.
In 1982, Japan's Forest Agency formally introduced shinrin-yoku, encouraging city dwellers to visit forests to reduce stress and improve well-being. The concept rests on the idea that a forest immersion provides calmness hard to find in urban areas.
Since then, shinrin-yoku has spread beyond Japan to Europe and North America, often included in wellness and stress-reduction programs.
How it works
Shinrin-yoku operates on the principle that simply being in a forest can boost well-being. A typical session involves a slow forest walk, where participants focus on their senses, breathing, and the surrounding natural elements.
Session Steps
1. Preparation : Begin with deep, slow breaths to help participants center themselves, release tension, and fully embrace the forest's benefits.
2. Sensory connection : Focus on auditory, visual, and olfactory sensations: listen to rustling leaves, observe light filtering through branches, and breathe in earthy scents. This mindfulness sharpens the senses and fosters a connection to the environment.
3. Slow walking : Walk mindfully, noticing each step, the feel of feet on the ground, and the cool air. This slow pace helps align body and mind with the forest's calming atmosphere.
4. Silent immersion : Finally, sit or lie down quietly in a peaceful spot. This contemplation allows participants to feel the serenity of the surroundings, without pressure to interact or do anything.
Practiced in silence and mindfulness, shinrin-yoku differs from hiking or exercise—it lacks performance goals. The aim is simply to reconnect with nature for calm and well-being.
Mental health benefits
While practitioners have long recognized its benefits, science has also examined the effects of nature immersion.
A 2010 study published in Environmental Health and Preventive Medicine found that shinrin-yoku participants had significantly lower cortisol levels, a stress hormone, than those in urban settings. This suggests that time spent in nature might promote relaxation and stress reduction (Jin Park and al.,...