by Mark Ellison, Ed.D.
Reading Dr. Qing Li’s new book Forest Bathing: How Trees Can Help You Find Health and Happiness that is being released publicly April 17, I found myself reflecting on how time in nature has shaped my life. This excellent read will prompt many to search out ways to introduce time in nature to their lifestyle.
Dr. Li is the leading world expert on forest medicine. He is an immunologist at Tokyo’s Nippon Medical School and is a founding member of the Japanese Society for Forest Medicine, and vice president and secretary general of the International Society of Nature and Forest Medicine.
This book offers many things: a glimpse into the Japanese culture’s close relationship to nature; an explanation of how nature impacts our health; examples of some of the practices in Japan for using nature to improve health; and suggestions on how to practice Shinrin Yoku. If you take the time to put Dr. Li’s suggestions into practice it will have a positive impact on your life and health.
Nature: Intertwined with the Culture of Japan
Understanding the importance of nature in Japanese culture provides an important lens through which to view this topic.
Dr. Li reflects on time in his childhood growing up in the countryside, contrasting that with today, living in bustling Tokyo. He is blessed though, to work next to a beautiful park. Whether in the city or country, being near nature is important to the Japanese. It is no surprise that Shinrin Yoku is so popular there.
Shinrin Yoku is simply breathing in the forest atmosphere, or taking in the forest through your senses. Shinrin in Japanese means forest, yoku means bath. Shinrin Yoku is not hiking, jogging or exercising, it is an experience. “Shinrin Yoku is like a bridge. By opening our senses it bridges the gap between us and the natural world,” states Li. When this happens the body and mind can begin to heal.
Shinrin Yoku started in Japan, according to Li, primarily because it is a forest civilization. The culture, philosophy and religion of Japan are all carved out of the forest. Japan is densely populated, but it also has over 3,000 miles of forest. Both of Japan’s official religions (Shinto and Buddhism) believe the forest is the divine. Buddhists believe the natural world is the word of God. Shinto believe the spirit and nature are one, found in rocks, trees, streams and the breeze. This spirit is called kami.
Nature is part of every aspect of life in Japan. Shizen, which means nature, is one of the seven principles of Zen aesthetics, meaning that we are all connected to nature emotionally, spiritually and physically. An example of this, is when in the fall, the Japanese have moon viewings or tsukimi. Family and friends gather together at a place they can clearly see the moon and decorate with autumn flowers and pampas grass.
In 1982 a national health program of forest bathing was introduced in Japan. The forest that was first used (Akasawa) had groves of Japanese Cypress or Hinoki trees. The wood has a scent of lemon and smoke.
Olympic National Park Photo by Mark Ellison
How Shinrin Yoku Improves Health
The book transitions from focusing on the origins of Shinrin Yoku to discussing the many health benefits of utilizing this practice.
The science of the connection between nature and health is revealing encouraging results. Research studies have found positive correlations between time in nature and strengthened immune system, increased energy, decreased anxiety, depression and anger, reduced stress and improved sleep.
One of the key benefits of forest bathing is “breathing in the the forest’s natural aromatherapy. Plant chemicals known as phytoncides have been found to boost the immune system. Evergreens like pine trees, cedar, spruce and conifers are the largest produces of phytoncides. Li uses essential oils to introduce the smells of the forest into his indoor environments. His favorite is not surprising, Hinoki oil. Studies have found that exposure to phytoncides increases the numbers and activity of Natural Killer (NK) cells which help fight off disease, decrease levels of stress hormones, increase hours of sleep, increase mood, lower blood pressure and bring the nervous system into balance. Plug your Hinoki infused diffuser up today! I have.
White Trillium, Great Smoky Mountains National Park, North Carolina Photo by Mark Ellison
Developing Your Shinrin Yoku Practice
One of the most important take aways from this book is how to incorporate the practice of Shinrin Yoku into your overall healthy living strategy.
Li describes the forest as being like our mother, a sacred place, a paradise of healing, which is the foundation of forest medicine. To experience nature he suggests finding a spot you enjoy going. Leave behind your phone and camera. Let your body be your guide. Be lead by your senses. Savor the sounds, smells and sights of nature. The key to unlocking the wonderful power of nature is found in the five senses. Let nature enter through your eyes, ears, nose, mouth, hands and feet.
There are many activities you can do in nature to promote health. Walking (perhaps barefoot), yoga, eating, hot springs therapy, T’ai chi, meditation, nordic walking and plant observation. A very important point is emphasized: it is critical that you take the time to get to know yourself and about what you like to do. Learn how to relax in the forest.
We can not always get outside, but we can bring the power of the forest inside through the use of essential oils. Dr. Li recommends Hinoki oil and also suggests several others.
Final Thoughts
I really enjoyed reading this book. I have practiced Shinrin Yoku for several years and teach classes on it as well, and learned quite a bit. It provides a solid, informative plunge into the world of Shinrin Yoku. Li offers many suggestions that you will want to refer back to as your practice of Shinrin Yoku evolves, only a few of which are described here. You will not be disappointed with your investment in this book.
Let me know if you are interested in becoming part of a larger community focused on learning about and promoting the connections between nature and health.
