Do you know what forest baths are?

Observe how a ray of the sun filters through the trees, walk on dry leaves, smell the freshness of the vegetation, listen to the wind, the song of the birds or a nearby stream ... Contact with nature seems increasingly alien to modern urban society. And we are paying dearly for it. It is hard to even believe that 99% of our evolution as a species has been spent in this environment. Japan, one of the societies with the most stress - it even has a word, karoshi, to define death from overwork - and the highest suicide rates, has found a way to increase well-being of its inhabitants, the shinrin-yoku. Every year up to five million Japanese practice it.

What is in shinrin-yoku or how to increase well-being?

The shinrin-yoku, in Japanese "Forest bath" or also called “forest therapy”, it is a practice that consists of spending time in wooded areas with the objective of improve health and emotional well-being. It is part of the "national health program", devised in the eighties in the Japanese country. It is based on ideas from the Buddhist and Shinto traditions, the religions of the country. The practice assumes approximately two hours peaceful meditative walk in the woods, preferably led by a monitor or guide, who helps to practice and focus attention on the different stimuli in the environment.

The objective is to absorb the forest with the five senses: admiring small-large visual spectacles such as reflections or lights, soaking up different smells, touching different textures or temperatures, etc. always focusing on the present moment and letting go of worries.

It is also recommended to taste a tea or an infusion of one of the forest plants. At the beginning and at the end of the session, physiological variables (salivary cortisol, blood pressure, pulse, heart rate variability, etc.) are measured to verify the positive change it represents in the person.

The human being has evolved in nature, so our psychological and physiological functions are the result of an adaptation to it. The industrialized society and technified reflects the lack of the natural through the stress and anxiety. Recently, the so-called "nature deficit disorder", which is caused by life in an artificial environment, is becoming visible.

How to practice forest baths?

• Rush out: the objective of the walk is not to do physical exercise, they are really short distances (1.5 km) that are covered in about two to four hours.
• Create a relationship with nature, connect, spend time.
• Rearrange your attention- Leave problems or worries behind and open your senses to what is around you.
• Strolling is not everything: sit, meditate, or breathing exercises, observe other species ...

Shnrin-yoku benefits

The Japanese government has invested close to three million euros over the years to investigate the physiological and psychological effects of shinrin-yoku. Not only is the power of forests used to treat ailments, but also as

• Reduces the stress hormone, cortisol, which is associated with physical pathologies (heart problems, diabetes, headache, blood pressure, skin problems, asthma, arthritis, etc.) and psychological pathologies (stress, anxiety, depression, insomnia…).
• Strengthens the immune system (For example, it increases the concentration of NK cells -Natural Killer- in the blood, a white blood cell that facilitates the fight against infections and cancer).
• Activate the activity of the parasympathetic nervous system (improves rest, reduces heart rate, increases intestinal activity, conserves energy ...).
• Decreases the prefrontal cortex activity (used to plan, solve problems, decide ...) and parts of the brain related to emotion, pleasure, empathy are activated ...
• Reduce negative emotions like anger or frustration and increases positive emotions as peace and well-being, improving mood.
• Positive effect on vigor and fatigue.
• Power the concentration and improves memory.
• Improves the creativity.

Many of these benefits are caused by natural oils, called phytoncides, which help trees defend themselves against fungi, bacteria and insects. They release aromatic and volatile organic compounds (terpenes), with multiple healing properties.

How to adapt it to our society?

USA, South Korea, Finland, Holland ... There are more and more countries that incorporate shinrin-yoku in different ways at the institutional level, increasing in popularity. But what to do if we don't have a forest nearby? It is also possible to obtain the benefits mentioned by walking through urban parks -especially botanical gardens- or even the garden of a house. We can put more plants in our home or even create a vertical garden. It is also recommended to change some habits and take advantage of leisure time to, for example, eat in a park during the week to break with work stress or change bars and restaurants for picnics in nature on weekends.

• The practice assumes approximately two hours of peaceful meditative walk in the forest, preferably led by a monitor or guide, who helps to practice breathing exercises and focus attention on the different stimuli in the environment.
• The Japanese government has invested close to three million euros over the years to investigate the physiological and psychological effects of shinrin-yoku.
• Between his Benefits highlights: reducing the stress hormone (cortisol), associated with physical and psychological pathologies; strengthens the immune system; enhances concentration and improves memory ...

Specialist in Clinical Psychology