Give to Yourself Time...

閑さや 岩にしみ入る 蝉の声

                     - Matsuo Bashō, 1689

Silence—
the sound of cicadas penetrates
the crevices of rocks.

In the hustle and clamor of our noisy world, a return to nature may seem like a romantic detour we cannot afford. Yet, it is precisely in the forest—among the trees, under the shade of their sprawling branches—that we can rediscover the simplest and most valuable treasures: peace and authenticity. No wonder that the residents of the city with the brightest neon lights and the loudest advertisements—Tokyo—felt compelled to seek solace beyond its boundaries. In the shade of surrounding forests, they began to find the strength to continue the frenetic race through the marketplaces of modern life.

Shinrin-yoku (森林浴), or “forest bathing,” is a Japanese practice that combines mindfulness with nature, allowing us to breathe deeply, hear the rustle of leaves, and feel the earth beneath our feet. It is not just a simple walk in the woods but a specific practice of mindfulness meditation amidst nature—this is the essence of Shinrin-yoku. Studies have shown that regular immersion in forests lowers cortisol levels, strengthens the immune system, and helps restore psychological balance—all through simple practices: deep breathing and full attention to the senses and the present moment.

Shinrin-yoku is a way to “unlock” oneself, to rediscover what we have lost while stumbling over others in the throng of everyday life. You don’t need to travel to Aokigahara in Japan. Even in Poland, in a city park or a small grove, you can practice forest bathing, finding tranquility amidst daily chaos. Turn off your phone, sit on a tree stump, and listen to the sounds of nature—the wind rustling through the leaves, birdsong, the gentle stream of a nearby brook. If it’s warm, take off your shoes to feel the earth’s pulse and allow yourself to fully immerse in the present moment. And persist. The city will call you back. “Twenty minutes is too long!” the impatient routine will cry. “Life is passing by; move!” the increasingly panicked urgency will scream. Listen then to the rustle of leaves. Fully focus on the rustle. Understand the rustle. And stop measuring time. That is what Shinrin-yoku is all about.

Forest bathing is an art of simplicity that teaches us that to find peace, we need only turn to what is primal and natural and to what is here and now. In this article, we will uncover the history of this extraordinary practice, its psychological and health benefits, and the ways we can immerse ourselves in the forest—whether it is among Japanese cypress trees or Polish birches. Because, in truth, the world doesn’t care what happens to us. So let us find a moment to forget the world.

The Roots of Shinrin-yoku

1982: The Birth of a Term

The term Shinrin-yoku (森林浴), meaning “forest bathing” or “immersing in the atmosphere of the forest,” was officially introduced in 1982 by Tomohide Akiyama, then director of Japan’s Ministry of Agriculture, Forestry, and Fisheries. The idea was to promote forestry as a valuable resource not just for industrial purposes but also for health and tourism. However, it wasn’t a new practice—it harkened back to centuries of Japanese tradition, emphasizing meditation amidst nature. At the time, Japan was grappling with rapid urbanization and increasing societal stress, leading to higher rates of mental illnesses and cases of karoshi (過労死)—“death from overwork”—not to mention an alarmingly high suicide rate.

Shinrin-yoku was proposed as a way to combat these issues through conscious immersion in forests. It was not merely about taking walks but about a particular form of mindful immersion in nature, focusing on the senses and regeneration.

The Silence of Tradition

The roots of Shinrin-yoku lie deep in Japanese philosophy, which has long emphasized the profound connection between humans and nature. In Shinto culture, the forest was a place inhabited by kami (神), protective spirits of nature. Similarly, Zen Buddhism promoted meditation in nature as a path to enlightenment. The ascetic mountain monks (yamabushi, 山伏), practicing since the 8th century, believed that the highest truth and spiritual strength could be found in nature. Their rituals involved physical and spiritual immersion in forests, mountains, and rivers.

Practices such as ikebana (the Japanese art of flower arranging) or the aesthetics of wabi-sabi (appreciating the beauty of imperfection and impermanence) also promoted contemplation of nature as a means of internal harmony and as the best model for art.

Shinrin-yoku is thus a modern development of these ancient traditions, combining elements of spirituality with contemporary approaches to mental and physical health.

The Whisper of the 1980s

In the 1980s, Japan began conducting systematic research into the health benefits of spending time in forests. One pioneer in the field was Professor Yoshifumi Miyazaki from Chiba University, who studied the physiological effects of being in forested environments. Later, Dr. Qing Li from Nippon Medical School conducted groundbreaking research on the impact of Shinrin-yoku on the immune system. In 2007, his team published results in the International Journal of Immunopathology and Pharmacology, showing that forest exposure increases the activity of natural killer (NK) cells, which help fight cancer.

Studies also showed that regular immersion in nature:

• Reduces cortisol levels (the stress hormone),
• Stabilizes blood pressure and heart rate,
• Increases the production of endorphins,
• Improves sleep quality and mood.

Forest Paths

To facilitate the practice of Shinrin-yoku, Japan began designating special trails in forests. The first such place was the Akasawa National Recreation Forest in Nagano Prefecture, also known as the “Samurai Trail,” due to the area’s historical significance. In 2006, Akasawa was officially recognized as a forest therapy base, featuring eight diverse trails tailored to various needs and activity levels.

Today, Japan has over 65 certified forest therapy centers, offering designated trails, guides, and specialized therapeutic programs. Each center aims to support mental and physical health through close proximity to nature.

Shinrin-yoku invites us to step away from the clamor and distractions of modern life and rediscover the world through the rustle of leaves, the scent of trees, and the silence of stillness. It is a practice that promises more than relaxation—it offers a path to reconnect with ourselves and the natural world in a profound and lasting way.

Stress and Serenity

Studies conducted in Japan reveal that spending time in a forest can reduce cortisol levels—the stress hormone—by as much as 16% within just a few minutes. In an experiment led by Dr. Qing Li from Nippon Medical School, participants walking in a forest exhibited significantly lower heart rates and blood pressure compared to those who strolled in urban environments. Immersed in the natural surroundings, both body and mind enter a state of deep relaxation. Trees, especially conifers, release phytoncides—essential oils that not only protect plants from pests but also enhance the human immune system by boosting the activity of NK (natural killer) cells responsible for combating infections and cancer.

One of the less obvious but equally vital effects of Shinrin-yoku is its ability to enhance a sense of authenticity. Alone in the forest, away from people, there are no expectations or pressures. No one evaluates, demands, or imposes roles. It is a space where you can simply exist—listening to yourself and your emotions. Research published in the Journal of Personality and Social Psychology found that individuals who spend time in nature are more likely to make decisions aligned with their values and experience a stronger sense of meaning in life. In the forest, you can rediscover yourself, open up to your emotions and needs, and regain control over your daily life.

Mindfulness in Nature

Shinrin-yoku is also a practice of mindfulness. In a forest, it becomes easier to pause, quiet the mind, and focus on the present moment. The rustling of leaves, birdsong, the scent of the earth—all these elements help align our senses with the environment. A key aspect of Shinrin-yoku is paying attention to small details: the texture of a tree’s bark, the interplay of light among the leaves, the sound of a brook. These simple mindfulness exercises help reduce the flood of thoughts that often dominates our lives and allow us to fully immerse ourselves in the present.

Contact with nature evokes positive emotions such as calmness, joy, and gratitude. The innate connection humans have with nature, known as biophilia, is deeply embedded in our biology. Research shows that spending time in a forest activates the same brain areas responsible for feelings of safety and satisfaction. The sounds of the forest and the sight of greenery influence the limbic system, which governs emotions, helping to reduce feelings of anxiety and anger.

Throughout the 1980s and 1990s, numerous studies confirmed the health benefits of Shinrin-yoku. Experiments in Japan demonstrated that a two-day forest retreat could increase NK cell activity by up to 50%, with this effect lasting for a month! Additionally, individuals who regularly practiced forest bathing reported improved sleep quality, which positively impacts physical recovery and cognitive functions. Even short forest walks have been shown to alleviate symptoms of depression and improve concentration, as confirmed by research conducted at King’s College London (led by Prof. Andrea Mechelli and Dr. Andreea Caldis, Bioscience, 2019).

How to Practice Shinrin-yoku

Shinrin-yoku, or “forest bathing,” is not just a form of relaxation but also a profound practice of mindfulness and stillness. Rooted in Japanese tradition, it teaches us how to reconnect with nature—its scents, sounds, and rhythm, so vastly different from the rush of our daily lives. How, then, can we fully immerse ourselves in this extraordinary practice to reap its benefits? The key lies not just in the forest but in our mindset.

No Rush

The practice of Shinrin-yoku begins with a simple gesture: turning off your smartphone. Splitting your attention between the trees and a screen won’t work. Leaving technology behind allows us to notice what we’ve been missing—leaves rustling in the wind, subtle twigs snapping underfoot, distant birdsong. The forest neither judges nor demands, allowing us simply to be. Let’s also stop judging and demanding of ourselves, if only for a moment. Just be.

There is no place for haste here. Shinrin-yoku is neither a race nor an endurance challenge. Walk slowly, pause when something catches your attention—a dewdrop on a leaf, a complex spiderweb glistening in the morning light, the bark of a tree telling its decades-long story. Mindfulness, or the full engagement of all senses, is at the heart of forest bathing. Don’t worry if you don’t feel awe at the trees or spiderwebs—most of us, living on a planet dominated by screens, are no longer easily amazed by nature. It doesn’t matter. Just notice them—their scent, sound, texture, shape, movement.

Breathing—The Key to Calm

Breathing is something we do unconsciously every day, but during mindfulness practices, it becomes the focal point of our attention. Deep, slow breaths help relax the body while allowing us to absorb phytoncides—the volatile substances emitted by trees that boost our immune system and reduce stress levels. Imagine each inhale filling you with freshness, and each exhale releasing tension and the chaos of daily life. Inhale pure, clean light; exhale it along with the impurities that have settled within you from living in a world of overstimulation.

Sit on a tree stump, close your eyes, and feel your body gradually aligning with the rhythm of the forest. It will align—just give it time. Listen to the sounds around you: the rustle of wind, the crackle of branches, the quiet chirping of birds. Each sound can become a focal point for your attention, leading you toward inner peace.

Mindfulness in Nature

How can we bring mindfulness into a forest walk? Try observing the forest as if you were seeing it for the very first time. What colors dominate? What scents are carried by the wind? Touch the bark of a tree—is it rough or smooth? It is these small moments, when we fully engage our senses, that allow us to detach from our problems and focus on the present moment.

One example of such practice, though not for everyone and not always feasible, is walking barefoot on soft moss or earth. The contact of bare feet with natural ground not only provides physical relief but also helps us feel connected to a larger whole—a vast ecosystem that exists beyond the constraints of our fleeting time and minor worries.

Not Just Forests—Practicing in Urban Settings

Although traditionally Shinrin-yoku takes place in dense forests like Akasawa in Japan, this practice can be adapted to urban environments. A park, botanical garden, or even a home garden can suffice. The key is to find a place where nature can communicate with us in its own rhythm. Even in cities like Warsaw, Krakow, Olsztyn, or Ciechanów, one can experience the charm of forest bathing by listening to the sounds of birds and observing the interplay of light on leaves—often in places surprisingly close to the city center.

Of course, we can take it further—Polish forests like the Tuchola Forest, Kampinos Forest, or Białowieża National Park offer ideal conditions for practicing Shinrin-yoku not just for minutes, but for hours or days. Even winter, though cold, brings its own magic—the crunch of snow underfoot (let’s cherish it while we still have it, as it may not last long), crisp air, and a silence that seems to run deeper in winter than at any other time of the year.

Returning to Japan…

Special Trails

Returning to Japan, the birthplace of Shinrin-yoku, we find that this practice of mindfulness and connection with nature has been developed not only as a philosophy but also as a carefully organized system supported by the government and specialists. In Japan, Shinrin-yoku is more than just a solitary walk in the forest—it is often an organized and guided form of therapy offered at certified sites.

The first Shinrin-yoku base was established in 2006 in the Akasawa forest in Nagano Prefecture, also known as the "Samurai Trail." Akasawa National Recreation Forest is a unique place—a forest whose trees, primarily Japanese cypresses (桧, hinoki), have been symbols of peace and longevity for centuries. This area, now one of the most important in the therapeutic program, offers a variety of Shinrin-yoku trails tailored to participants’ needs, ranging from short 1.5-kilometer paths to longer hikes.

Today, Japan boasts over 65 certified Shinrin-yoku bases scattered across the country—from the mountains of Hokkaido to the subtropical forests of Okinawa. Each base is selected based on strict criteria such as air quality, biodiversity, and the availability of therapeutic trails. These sites not only provide the beauty of nature but also the support of qualified guides who help participants fully experience forest bathing.

Shinrin-yoku Guides

Shinrin-yoku guides are specialists trained in forest therapy and mindfulness. Their role is to guide participants toward a deeper understanding of both the forest and their inner selves. A guide does not merely lead a group along a designated trail—their task is to help participants achieve mindfulness, focus on their senses, and learn how to derive the maximum benefits from contact with nature.

Training to become a Shinrin-yoku guide takes place both in Japan and abroad. In Japan, programs are organized by organizations such as 森林セラピー学会 (Forest Therapy Society), founded in 2008 to promote research and certification in this field. The certification process involves learning mindfulness techniques, understanding phytoncides, human physiology, and hands-on sessions in forests.

Guides often incorporate elements typical of Japanese culture into their sessions, such as stories about forest spirits (yōkai), tea ceremonies in the forest, or meditations inspired by Zen traditions. Their presence helps participants relax and immerse themselves more deeply in their surroundings.

What Does a Shinrin-yoku Session in Japan Look Like?

A typical Shinrin-yoku session at a certified base lasts two to four hours. It begins with a brief introduction, during which the guide explains the principles of the practice and encourages participants to leave their electronic devices behind. The group then embarks on a slow walk through the forest, pausing to observe plants, listen to sounds, and practice deep breathing.

Many bases also offer additional activities such as workshops using natural materials, meditations by streams, or relaxing foot baths in thermal springs. At the end of the session, participants share their experiences over a cup of green tea, allowing them to close the experience in an atmosphere of calm and gratitude.

Why a Guide?

Research conducted by Japanese scientists, such as Dr. Yoshifumi Miyazaki from Chiba University, has shown that the presence of a guide enhances the effectiveness of forest bathing. Guides help participants focus on positive aspects of the environment, such as the sounds of nature or the scents of the forest, which accelerates cortisol reduction and improves mood.

Guides also serve as educators, explaining which plants and trees emit the most phytoncides and how these compounds affect our health. With their support, participants not only relax but also gain knowledge they can apply in daily life.

Conclusions

Studies conducted in Japan have shown that even 20 minutes spent in a forest can reduce cortisol levels by up to 15%. Just a few steps into the woods—where the scent of trees blends with the dampness of the earth, and birdsong intertwines with the melody of rustling leaves—can make everyday stress give way to natural harmony. And all this without complicated technologies or costly therapies—just a little time is needed.

However, Shinrin-yoku is more than a relaxation method—it is a connection to a deeper life philosophy that, for centuries in Japanese culture (and beyond), has taught us simplicity and mindfulness. The forest demands nothing from us but presence; it does not judge, hurry, or impose. We can practice this harmony anywhere—in the shade of a birch by a Polish stream, in a city park in the morning, or even in a home garden, listening to the soothing sound of rain. All it takes is turning off your phone, immersing yourself in the moment, and allowing yourself to just be. Perhaps in this simplicity lies the answer to how to rediscover your true self in a world constantly trying to dictate what that “self” should be.

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"Strong Japanese Women"

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    未開    ソビエライ

 An enthusiast of Asian culture with a deep appreciation for the diverse philosophies of the world. By education, a psychologist and philologist specializing in Korean studies. At heart, a programmer (primarily for Android) and a passionate technology enthusiast, as well as a practitioner of Zen and mono no aware. In moments of tranquility, adheres to a disciplined lifestyle, firmly believing that perseverance, continuous personal growth, and dedication to one's passions are the wisest paths in life. Author of the book "Strong Women of Japan" (>>see more)

Personal motto:

"The most powerful force in the universe is compound interest." - Albert Einstein (probably)

  Mike Soray

   (aka Michał Sobieraj)

未開    ソビエライ

 An enthusiast of Asian culture with a deep appreciation for the diverse philosophies of the world. By education, a psychologist and philologist specializing in Korean studies. At heart, a programmer (primarily for Android) and a passionate technology enthusiast, as well as a practitioner of Zen and mono no aware. In moments of tranquility, adheres to a disciplined lifestyle, firmly believing that perseverance, continuous personal growth, and dedication to one's passions are the wisest paths in life. Author of the book "Strong Women of Japan" (>>see more)

Personal motto:

"The most powerful force in the universe is compound interest." - Albert Einstein (probably)

Mike Soray

(aka Michał Sobieraj)

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