Shinrin-Yoku: Mind-Body Medicine

of the Forest

Denell NawrockiDec. 1, 2015

IHL 6034

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 called Karoshi, or DEATH BY STRESS (Seward, 2013)

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.

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)

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 ‘vacate one’s home’. During the height of the Industrial Revolution, this word prompted people to leave their house, get outside, and enjoy nature. (Seward, 2013).

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 incorporate into a healthy lifestyle

In Japan, it is now recognized as a relaxation and/or stress management activity (http://www.rinya.maff.go.jp/)

Shinrin-Yoku: Influences

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 processes, and circadian rhythms

(Seward, 2013)

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.

(Seward, 2013)

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)

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.

Research on Mental Benefits ofShinrin-Yoku

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

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

There were no differences in social support

Nature walks mitigated life events on perceived stress

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.

Research on Physiological Benefits of Shinrin-Yoku

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 suppressing the sympathetic nervous system.

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

○ Salivary Cortisol Levels

○ Before and after activity

● Findings: Activity in the Prefrontal Cortex and salivary cortisol levels were significantly lower in forest area group

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:

Stabilizes mood and body (Cheng, et. al., 2008)

Improves concentration and memory (Park, BJ et.al., 2007)

Strengthens the immune system (Li, 2009)

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 increased production of necessary chemicals to forces cell apoptosis

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.

Increased levels of intracellular anti-cancer proteins and effect lasted at least 7 days after trip

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 leads to cell apoptosis of cancer, bacteria, etc. (Li & Kawada, 2009)

Phytoncides increase NK cell production, increasing immune function.

How Shinrin-Yoku Can Be Utilized as Health Professionals

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 conversation

Use wood essential oils in our office and bring phytoncides inside!

Create a guided visualization that leads the client through a forested environment

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

Ground: go barefoot on the Earth or grass to drop electrical change and entrain with the Schumann resonance

Other Invitations to Apply Shinrin-Yoku from theAssociation 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.

Shinrin-Yoku Around the World

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)

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

A 2-hour walk in a city park with a good density of trees can have similar benefits (“Forest Bathing”)

International Society ofNature 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

(“What is INFOM?”)

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”)

Association of Nature and Forest TherapyFind 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

Introduction Video from ANFT

ConclusionShinrin-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.

ReferencesBerman, 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.

ReferencesLee, 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.

ReferencesMarselle, 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.