1. Shinrin-Yoku:
Mind-Body Medicine
of the Forest
Denell Nawrocki
Dec. 1, 2015
IHL 6034

2. What is Shinrin-Yoku?
Shinrin-Yoku is a Japanese phrase meaning “Taking in the atmosphere
of the forest”.
Official definition:
“A process in which activities in the forest are used to improve the
mental and physical health of people.”
“Making contact with nature and taking in the atmosphere of the
forest” (Park et.al., 2007)
The practice was developed in Japan as a way to counteract an affliction

3. Shinrin-Yoku and Ecotherapy
Ecotherapy: coined by Howard Clinebell in his 1996 book titled Ecotherapy
Definition of Ecotherapy:
“A method of restoring optimal health and well-being through routine
exposure to and experience in the natural world.” (Seward, p. 546)
Shinrin-Yoku takes Ecotherapy out of the theoretical realm and brings
participants directly back into contact with their bodies in relation to the
forest. Unlike other forms of therapy, Shinrin Yoku is an experiential process
of embodiment through the senses and immersion in the innate healing
properties of the forest.

4. Why are Shinrin-Yoku and Ecotherapy needed?
For 5 million years our ancestors lived outdoors, but with the advent of
the Industrial Revolution in the late 19th century, humans began to live
their lives in side. That is only 150 years of living indoors. (Park et al,
2007)
Today, most of the population of the United States spend less than
5% of their day outside (Chalquist, 2009)
In our technologically advanced society, repeated exposure to artificial
light, chemical, electromagnetic and air pollution, as well as disturbing
noises are thought to be directly linked to the epidemic of stress and
chronic disease (Chalquist, 2009)

5. Foundations of Shinrin-Yoku
Humans have been turning to nature for health for centuries.
Examples: (Seward, 2013)
Japanese Zen Gardens
European mineral baths- Ancient Greek and Roman baths
Central Park design in New York City
The establishment of the National Park System
The term ‘vacation’ was developed during the Victorian era. It means to

6. History of Shinrin-Yoku
The practice of Shinrin-Yoku has its beginnings in Japan
Forests cover roughly 67% of the land in Japan (Mitsuo, n.d.)
Forests are essential to Japanese life. They prevent mudslides
from coming off the steep slopes into their fertile rice paddies
(Mitsuo, n.d.)
Japanese recognize their essential dependency on the forests
for
In 1982 it was proposed by the Forest Agency of Japan as something to

7. Shinrin-Yoku:
Influences

8. Vibratory Entrainment
The Schumann Resonance- 7.8Hz
It is considered the Vibration of Homeostasis
hum of the forest, vibration of the Earth
humans entrain (match) through sympathetic resonance upon
direct contact with this frequency
When separated from this vibration bodies become out of sync with
healthy rhythms
This has a direct effect on melatonin production, metabolic

9. Circadian Rhythms
Circadian rhythms are various body cycles that take place in a 24-hour
period
These rhythms are based on the rotation of the Earth on its axis and
the cycles of light and dark
Disrupting the cycles can cause stress and greater proclivity to disease
and illness.
Disruption can come in the form of not receiving enough sunlight, over-
exposure to electromagnetic frequencies and lack of Schumann
resonance exposure, and irregular sleep routines.

10. Nature Deficit Disorder: Richard Louv
“A now common behavior (affliction) where people (mainly children)
don’t get outside enough, and lose touch with the natural word and all
of its wonder”
As seen in Last Child in the Woods, Richard Louv 2005
NDD leads to apathy and ambivalence regarding environmental issues
As of 2008, more people are living in urban cities than rural areas: first
time in HISTORY
The world is more complete and high-tech than in any other time in history. People take
their phones and laptops on ‘vacation’ (Seward, 2013)

11. Nature Therapy and Preventative Medicine: Lee et. al., 2012
This literature review examines all research done on the health
benefits of spending time in nature and/or a forested environment. The
studies encompass subjects such as:
Nature and human immune function
Nature and physiological relaxation
Sense stimulation studies
Personality and physiological response
Several articles found in the review are in the following sections.

12. Research on
Mental Benefits of
Shinrin-Yoku

13. Psychological Effects in Healthy Adults: Morita et. al, 2007
498 volunteers
Surveys conducted twice in forest on same day and twice on control day
Multiple Mood Scale-Short Form; State-Trait Anxiety Inventory A-State Scale
Hostility and depression scores decreased significantly, and liveliness
increased significant on the forest day compared to control day.
Stress levels were shown to be related to the magnitude of shinrin-yoku
effet
The higher the stress levels, the greater the effect

14. Group Walks in Nature: A Large Scale Study: Marselle et.al, 2014
Longitudinal study investigating mental, emotional and social well-being
of individuals who did/did not attend group walks in nature
Between group t-tests and multiple regressions were performed to
analyze the influence of nature-based walks on depression, perceived
stress, negative affect, positive affect, mental well-being and social
support.
Findings showed walks in nature were associated with lower depression,
perceived stress, and negative affect, as well as enhanced positive
affect and mental well-being

15. Nature and Major Depressive Disorder: Berman, et. al., 2012
22 participants diagnosed with MDD
Mood and short term memory span assessed using PANAS and
backwards digit span (BDS) task
Participants asked to think about unresolved negative event to prime
rumination prior to taking a 50 minute walk in either natural or urban
setting. Assessments performed after walk as well. The following week
participants walked in the second location
Results: Significant increase in memory span after nature walk. Also,
increased mood during nature walk vs. urban walk.

16. Research on
Physiological
Benefits of
Shinrin-Yoku

17. Shinrin-Yoku and Cardiovascular Relaxation: Jyoung et al, 2014
48 young adult males
Changes in heart rate variability, heart rate, and blood pressure were
measured, as well as questionnaires to investigate psychological
change
Result: Forest walking increased HRV value of In(HF) and significant
decreased values of In(LF/HF) compared with urban walking.
Also, the questionnaires showed that anxiety levels and negative mood states decreased
with forest walking
Conclusion: Forest walking promotes cardiovascular relaxation by

18. Shinrin-Yoku, Salivary Cortisol and PFC Activity: Park, BJ et al, 2007
● 12 Males
○ 2 groups of 6 sent to urban and forest areas
○ Switched locations the second day
● Forenoon: Walk around area for 20 min
● Afternoon: Watch landscape for 20 min.
● Measurements
○ Prefrontal Cortex activity

19. Phytoncides
Volatile chemicals found within and released by trees and plants
Nature’s Aromatherapy, akin to wood essential oils
Phytoncide literally means “to be exterminated by the plant” (Li, 2009)
Phytoncides are the immune system of the plant
They protect the plant/tree from harmful bacteria, fungus,
diseases and insects
They have been proved to to have a great effect on human physiology:

20. Phytoncides and Human NK Cell Activity: Li et. al., 2006
Phytoncides and their effect on the expression of perforin, granzyme A
and granulysin in human NK cells
These are cytotoxic compounds that aid in cellular apoptosis of invading organisms
using NK-92MI cells, an interleukin-2 dependent human NK cell
Phytoncides increased cytolytic activity of NK-92MI cells: increase
expression of perforin, granzyme A and granulysin.
Phytoncides also help restore decrease NK cell activity when flooded with a suppressant
chemical
Results: Phytoncides significant enhance human NK activity and

21. NK Cell Activity, and Anti-Cancer Proteins in Females: Li et. al, 2008
13 healthy nurses, age 25-43 years
3 day/2 night trip to forest fields
Blood and urine were sampled throughout trip, and on 7 and 30 days after
trip
Similar controls were measured during a normal work day
Results: Increase in number of NK, perforin, granulysin, and granzymes
A/B expressing cells for more than 7 days after trip, and significantly
decreased percentage of T-cells and concentrations of adrenaline and
noradrenaline.

22. Phytoncides and Human Immune System
Increases activity of NK-92MI
cells which produce:
Granzymes A/B
Perforin
Increases levels of:
T-Cells
GRN (granulysin)
The increase of these chemical

23. Phytoncides increase NK cell production, increasing immune function.

24. How Shinrin-Yoku
Can Be Utilized as
Health
Professionals

25. Application as a Wellness Coach
As an Integrative Health and Wellness Coach, we can utilize the concepts
of Shinrin-Yoku throughout our practice. We can:
Meet clients out in a natural/forested setting to help promote relaxation and a sense of
well-being throughout session
Engage in a walk-and-talk model that gets the client’s body moving all the while reaping
the benefits of being in a forested environment
Guide clients to incorporating time in forests/natural environments in their daily lifes
for the purpose of health and wellness
Have plants or images of Nature in our office/meeting room
Bring in samples of Nature (branches, leaves, etc) for client to handle while in

26. Personal Suggested Application
When offering suggestions to clients as to how they can incorporate
Shinrin-Yoku into their daily practice, we can suggest:
Getting outside for a walk every other day, without headphones, phones
or any distraction
Go for a walk in a forested environment without any other goal (exercising, connecting
with friends, etc)
Have plants in their house to reap benefits of phytoncides
Sit on a park bench to observe nature without distraction

27. Other Invitations to Apply Shinrin-Yoku from the
Association of Nature and Forest Therapy Guides and Program:
Gaze at a Tree: Find a tree that calls to you. Spend a whole 5 minutes
simply gazing at the tree without efforting to DO anything. Simply gaze
Notice What’s in Motion: While walking slowly and silently, simply
notice what’s in motion in the environment surrounding you.
Sit Spot: Find a location in a natural/forested environment that your
body feels drawn to. Rest your body on the Earth in whatever way you
please, and allow the soft animal of your body love what it loves.
Remain in the same spot for up to 30 minutes. Observe the world
around you. See what you notice.

28. Shinrin-Yoku
Around the World

29. Dr. Qing Li
Leading researcher of and foremost expert on
Shinrin-Yoku
Associate Professor, Dept. of Hygiene and Public
Health at Nippon Medical School in Tokyo
President of the Japanese Society of Forest
Medcine and Vice President of International
Society of Nature and Forest Medicine
(INFOM)
(infom.org)

30. Dr. Li’s Tips for Forest Bathing
This is not EXERCISE: do not get tired during forest bathing
If you feel tired, you can take a rest anywhere and anytime you like
If you feel thirsty, drink tea or water whenever you like
Select a forest bathing course based on your purpose
Find a place in the forest you like. You can sit for a while and enjoy the
beautiful scenery
A day trip will reduce your stress; a 3 day/2 night trip will boost your
immunity

31. International Society of
Nature and Forest Medicine
Strong supporter in the development of
research involving nature and forest
medicine.
INFOM works for the advancement of nature
medicine and its contributions to health,
welfare and integrated medical care
Maintains ownership of nature and forest
medicine scientific data involving human
stress reduction and increase activation of
human NK cells

32. INFOM: Forest Therapy Bases
Areas of forest where relaxation effects are proven from the Forest
Medicine point of view- currently only in Japan
Forest Therapy base can be authorized when qualifications for both
“developed forest environments” where visitors can get Forest Therapy
and “physiological effects” are proven
Each Forest Therapy base provides Forest Therapy Programs with the
aim at improving health and relaxation
(“World’s Forest Medicine Base”)

33. Association of Nature and Forest Therapy
Find a Nature and Forest Therapy (Shinrin-
Yoku) guide in North America, Ireland, New
Zealand.
Resources regarding trainings to be a Shinrin-
Yoku guide, where it is beings offered in the
world, and how the trend of Shinrin-
Yoku/Forest Bathing/Nature and Forest
Therapy is growing around the world.
Association of Nature and Forest Therapy
Northern SF Bay Area Shinrin-Yoku

34. Introduction Video from ANFT

35. Conclusion
Shinrin-Yoku is a practice that has benefits for both the mind and body. Current research is showing how
spending time in a forest environment is a natural and free remedy to bring balance to our technologically-advancing
modern culture. The trend of turning to Nature as a means to heal is picking up speed and interest. Researchers and
global organizations proclaim that in order to unwind and help our body regenerate from our chaotic lives, all we need to
do is step out our front doors and in the natural world. I recognize that not all humans have the privilege of living near a
forested environment and that this practice is untenable for these individuals. However, as Dr. Li stated, even spending
time among trees in a city park can have similar effects as though being in a true forest.
Spending time in natural and forested environments is the human-species original form of Mind-Body
medicine. Our body-system is genetically adapted to relax while immersed in the natural world, and it makes sense that
our species continue to reap the benefit of forest-immersion. It is my hope that a call for protection of Earth’s forests will
come about as research continues to expand and the healing benefits of Nature and Shinrin-Yoku become widely known.
Epidemic deforestation is continuing to occur throughout the world, and not much is being done to stop it. Yet, it is logical
to assume that as knowledge about how important forest environments are to human health continues to spread, a
greater effort will be made to protect them from needless destruction. In this respect, Shinrin-Yoku is not only
preventative medicine for human health, but also the health of Earth’s biosphere. It is a mutually beneficial and protective
practice that will reconnect humans with the natural world.

36. References
Berman, M., Kross, E., Krpan, K., Askren, M., Burson, A., Deldin, P., . . . Jonides, J. (2012). Interacting with nature improves cognition and
affect for individuals with depression. Journal of Affective Disorders, 140(3), 300-305.
Chalquist, C. (2009). A Look at the Ecotherapy Research Evidence.Ecopsychology, 1(2), 64-74. doi:doi:10.1089/eco.2009.0003.
Cheng, W., Lin, C., Chu, F., Chang, S., & Wang, S. (2008). Neuropharmacological activities of phytoncide released from Cryptomeria
japonica. Journal of Wood Science, (55), 27-31. Retrieved November 22, 2014, from
http://web.nchu.edu.tw/pweb/users/taiwanfir/research/9896.pdf
“Forest Bathing” (n.d.) http://www.hphpcentral.com/article/forest-bathing
“Forest Agency of Japan” (n.d.) http://www.rinya.maff.go.jp/
International Society of Nature and Forest Medicine, (n.d.) infom.org. Retrieved 22, November, 2015.
Juyoung, L., Yuko, T., Norimasa, T., Bum-Jin, P., Qing, L., Chorong, S., & ... Yoshifumi, M. (2014). Influence of Forest Therapy on
Cardiovascular Relaxation in Young Adults. Evidence-Based Complementary & Alternative Medicine (Ecam), 20141-7.

37. References
Lee, J., Li, Q., Tyrvinen, L., Tsunetsugu, Y., Park, B., Kagawa, T., & Miyazaki, Y. (2012). Nature Therapy and Preventive Medicine. Public
Health - Social and Behavioral Health, 325-350.
Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventative Medicine, 15(9), 9-17.
Retrieved November 20, 2014, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793341/
Li, Q., & Kawada, T. (2009). Healthy forest parks make healthy people: Forest environments enhance human immune function.
Department of Hygiene and Health, Tokyo: Nippon Medical School. Retrieved November 20, 2014, from http://www.hphpcentral.com/wp-
content/uploads/2010/09/5000-paper-by-Qing-Li2-2.pdf
Li, Q., Morimoto, K., Kobayashi, M., Inagaki, H., Katsumata, M., Hirata, Y., & Hirata, K. (2008). A forest bathing trip increases human natural
killer activity and expression of anti-cancer proteins in female subjects. Journal of Biological Regulators & Homeostatic Agents, 45-55.
Li, Q., Nakadai, A., Matsushima, H., Miyazaki, Y., Krensky, A., Kawada, T., & Morimoto, K. (2006). Phytoncides (Wood Essential Oils) Induce
Human Natural Killer Cell Activity.Immunopharmacology and Immunotoxicology, 28(2), 319-333
Louv, R. (2005). Last child in the woods: Saving our children from nature-deficit disorder. Chapel Hill, NC: Algonquin Books of Chapel
Hill.

38. References
Marselle, M., Irvine, K., & Warber, S. (2013). Walking for Well-Being: Are Group Walks in Certain Types of Natural Environments Better for
Well-Being than Group Walks in Urban Environments? International Journal of Environmental Research and Public Health IJERPH, 6(3),
5603-5628. doi:DOI: 10.1089/eco.2014.0027
Mitsuo, Y. (n.d.). NIPPONIA. Retrieved November 24, 2015, from http://web-japan.org/nipponia/nipponia24/en/feature/feature01.html
Morita, E., Fukuda, S., Nagano, J., Hamajima, N., Yamamoto, H., Iwai, Y., . . . Shirakawa, T. (2007). Psychological effects of forest
environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public Health, 121,
54-63.
Park, BJ et al. (2007). “Physiological Effects of Shinrin-yoku (Taking in the Atmosphere of the Forest)-Using Salivary Cortisol and
Cerebral Activity as Indicators”. Journal of Physical Anthropology, 26: 123-128
Seward, Brian L. (2013). “Ecotherapy: The Healing Power of Nature”. Managing Stress: Principle Strategies for Health and Wellbeing: 8th
Ed., Jones and Barlett Learning, LLC
“What is INFOM?” (n.d.) infom.org/about/us. Retrieved 22 November, 2015.
“World’s forest medicine base” (n.d.) inform.org/forestmedicinebase. Retrieved 22 November, 2015.