Shinrin-Yoku: The Japanese Secret of Forest Bathing to Reduce Stress and Naturally Improve Your Energy

“The 9 Japanese Secrets” Series • Article #4

Imagine starting your Saturday by walking among trees, breathing fresh air, and letting the silence of nature envelop you. Now imagine that, just by doing that for a couple of hours, your immune system is strengthened, your stress level drops significantly, and your energy improves throughout the week.

It's not an expensive retreat or a complex technique.
It is Shinrin-Yoku , the Japanese practice of “forest bathing” which the Japanese Ministry of Health has recognized as preventive medicine since 1982.

In Okinawa, many centenarians maintain this custom several times a week, and modern science now explains why it is so effective.

⭐ What happens to your body when you practice Shinrin-Yoku?

A study from Chiba University (Japan) analyzed people who spent two hours a day in a forest for three consecutive days. The results were surprising:

• NK (natural killer) cells —which help us fight viruses and abnormal cells— increased by 50% .

• This effect lasted for 7 full days after returning to the city.

• Cortisol , the stress hormone, was reduced by 16% .

• There were improvements in blood pressure , sleep, and mood.

The reason lies in phytoncides , natural compounds released by trees to protect themselves from bacteria and insects. We inhale them as we walk… and they act as a “therapeutic aroma” that calms and invigorates our bodies.

⭐ How to practice Shinrin-Yoku even if you live in a city

You don't need a huge forest. What's important is intention, presence, and connection with nature.

Here are three versions adapted to any lifestyle:

🌲 1. Full version (weekend) — The most powerful

• Choose a green area, mountain or large park.

• Dedicate 2–3 hours on Saturday and 2–3 hours on Sunday.

• Walk slowly, without music or your mobile phone.

• Every 10–15 minutes: close your eyes for 30 seconds and breathe deeply.

• Touch the bark of the trees, sit on the ground, observe the details.

🌿 2. Daily version (15–20 minutes) — Perfect for the city

• Go to a nearby park before work or at sunset.

• Put your phone in airplane mode.

• He walks more slowly than usual.

• Every time you see a large tree: 5 deep breaths.

• When finished: stay still for 2 minutes listening to the sounds.

🍃 3. Mini version (5 minutes) — For days with little time

• Go out onto the balcony or open the window.

• Look at the treetops or simply at the sky.

• Inhale for 4 seconds, exhale for 6 seconds.

• Repeat 10 cycles.

⭐ 30-Day Shinrin-Yoku Plan

(to notice real and sustainable changes)

Week 1 → 15 minutes daily in the nearest park
Week 2 → 20 minutes daily + mobile phone at home
Week 3 → A weekend with two long walks in nature
Week 4 → 3–4 sessions per week + share the experience with someone

After 30 days, most people experience:

✓ Better sleep quality
✓ Less anxiety and repetitive self-talk
✓ More energy during the day
✓ Fewer frequent colds
✓ Improved overall mood

⭐ 3 Japanese tricks to enjoy each forest bathing session more

• Wear comfortable clothes and shoes that can get dirty. Feeling the earth is part of the experience.

• Go with the bare minimum. A bottle of water is enough; the goal is to disconnect.

• When you're finished, record the experience. Write down three things you saw, heard, or felt on your phone: this will solidify the memory as a "positive experience."

⭐ Next article in the series (#5)

Next week we will talk about:
“Ikigai evolved: the 3 royal paths of Japanese purpose that go beyond the famous diagram.”

You will discover how centenarians find meaning in each day, even without work or obligations, and how you can apply these paths to feel more clarity and motivation.

⭐ Have you done your first forest bath this week?

Tell me how long it lasted and how you felt.
I read all the answers and help you improve it.

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See you among the trees. 🌲