Shinrin-yoku: Japan’s forest practice that eases stress and depression
How the Japanese shinrin-yoku method reduces stress and cortisol levels (photo: Freepik)
In the fast pace of modern city life, our brains are constantly stuck in a state of digital overload. Endless notifications, traffic noise, and concrete walls keep the nervous system in survival mode. But there is one Japanese method that can truly help.
RBC-Ukraine explains what shinrin-yoku is, why it is highly beneficial for mental health, and how to practice it for optimal health results.
Forty years ago, Japan found a way to restore mental calm without medication. It is called shinrin-yoku — the art of forest bathing — which is today becoming a lifeline for Ukrainians living under chronic stress.
What is shinrin-yoku: bathing without water
The term Shinrin-yoku literally means immersing yourself in the forest atmosphere. It is not mushroom picking, hiking, or jogging. The main difference is the absence of any goal. You do not count steps on a tracker or listen to podcasts.
It is contemplation. You move slowly among the trees, engaging all your senses: listening to rustling leaves, smelling pine needles, touching rough bark, and watching the play of light on moss.
How the forest heals the mind on a chemical level
This is not mysticism but evidence-based medicine. Research confirms that shinrin-yoku affects us through three main channels:
Lowering the stress hormone
- According to a study published in Environmental Health and Preventive Medicine, people who practice forest walks have cortisol levels 12–15% lower than those who walk in the city.
The phytoncide shield
- Trees release essential oils called phytoncides for self-defense. When we inhale them, our NK cells (natural killers), which are responsible for immunity and fighting tumors, become more active. Data from Nippon Medical School shows that this effect can last up to 30 days after a walk.
Soft attention
- In the forest, the brain switches from exhausting “directed attention” (screen-focused concentration) to “soft attention,” which does not tire the mind but restores cognitive resources.
This recovery method is now part of Japan’s national healthcare program, and the country has more than 60 certified shinrin-yoku locations.
Five rules for proper forest bathing
To make a walk in the nearest park or forest work like a therapy session, follow these tips:
Turn off the sound. Your phone should stay in your pocket. Your attention is valuable currency — do not waste it on news feeds.
Slow down to the point of absurdity. If you walk fast, you are training muscles, not nerves. Try moving so slowly that it feels like wandering.
Breathe with your belly. Deep breathing helps phytoncides enter the bloodstream faster and helps the vagus nerve calm your heartbeat.
Touch nature. Psychologists advise feeling the texture of a leaf or stone. This helps you ground yourself and break the cycle of anxious thoughts.
Find your tree. Choose a place where you feel comfortable simply sitting for 10–15 minutes and doing nothing.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
