Benefits of Forest Bathing (Part 1)
Forest bathing (Shinrin-yoku), also known as forest therapy, is a nature-based preventive medical approach that improves both mental and physical health by immersing individuals in a forest environment, thereby supporting disease prevention and recovery.
It is not merely a form of refreshment or leisure. Its effectiveness has been scientifically demonstrated through research in physiology, psychology, and immunology (Reference ①).
🌲 What Happens in the Body During Forest Therapy (1)
The Autonomic Nervous System Shifts into “Recovery Mode”
Modern lifestyles tend to favor dominance of the sympathetic nervous system (the state of tension or “fight-or-flight” mode), which can lead to chronic stress and subsequent health problems.
In a forest environment:
- The parasympathetic nervous system becomes activated, promoting a relaxed state
- The sympathetic nervous system is suppressed
As a result, the following physiological changes have been observed:
- Reduction in heart rate
- Improvement in the depth of breathing
- Decrease in blood pressure
These findings indicate a physiological shift in which the mind and body enter a recovery-oriented state (Reference ①).
🌲 What Happens in the Body During Forest Therapy (2)
Stress Hormone Levels Decrease
Numerous studies have reported that forest therapy leads to a reduction in cortisol, one of the primary stress hormones.
For example:
- Studies comparing urban and forest environments have confirmed lower cortisol levels in forest settings
- In some experiments, reductions of more than 10% have been observed, although individual differences exist (Reference ②)
A decrease in cortisol levels is associated with:
- Reduced anxiety
- Improved emotional stability
- Decreased irritability
- Smoother emotional and mental transitions
These effects contribute to improvements in psychological well-being.
Note: The effects of forest therapy vary among individuals depending on factors such as age, health status, forest type, and duration of exposure. Not everyone experiences the same degree of benefit.
References
Reference ①
Li, Q.
Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention – the Establishment of “Forest Medicine”
Environmental Health and Preventive Medicine, 2022.
Reference ②
Miyazaki, Y., et al.
Preventive medical effects of nature therapy
Nihon Eiseigaku Zasshi, September 2011.
(To be continued)