THE PHYSIOLOGICAL EFFECTS OF JAPANESE FOREST BATHING

by

Paul Stanley C. Kilayko

Gabrielle E. Sudayan

Submitted to

Rhoda Mae G. Corda

Adviser

May 22, 2017

“Shinrin-yoku” is a Japanese term which refers to the practice of forest bathing or taking in the

forest atmosphere. This is an activity where people visit forest areas to commune with nature by

taking leisurely walks and being in the presence of trees. This became a public health program

in Japan and has been known for its healing capacities of lowering heart rate and blood

pressure, reducing stress hormone production, and improving the immune system and overall

well-being.1 To ascertain the physiological effects of being exposed to the forest environment,

physiological experiments and researches have been conducted both in actual forests and

laboratory setting. Exposure to certain elements of the forest such as the odor of the wood, the

sound of running stream water, and the scenery of the forest has been used as measurements

to determine how Shinrin-yoku stimulate the human senses.2

The Japanese practice of “forest bathing” is an effective, alternative medicinal approach to

improve health by reducing stress and providing relaxation. It has been a form of nature therapy

which takes an increasingly essential part in Japanese culture. Conducting studies and

researches about this health practice is important in order to determine its potential role in

preventive medicine in the future. Forest bathing marks the significance of nature therapy as a

method in promoting stress-reduction by exposing people to natural stimuli from forests. This

research aims to discover how forest bathing as a nature therapy facilitates and improves

“stress state” in modern people.

The Ministry of Health, Labor and Welfare of Japan previously conducted a survey and found

out that most Japanese people have “very high” or “relatively high” stress level and “mediocre”

health status based on self-perceived evaluations.3 This indicates that many individuals may

perceive themselves as unhealthy because of too much stress. Japan recognizes the role of the

1
Tsunetsugu, Y., Park ., & Miyazaki, Y., Trends in research related to “Shinrin-yoku” (taking in the forest
atmosphere or forest bathing) in Japan (2009), 27.
2
Ibid.
3
Ibid.
natural environment in providing comfort and relaxation, while researchers believe that comfort

with nature is connected with the human evolutionary process.4 This suggests that the

physiological functions of the human body have to adapt to the natural environment in the

course of evolution, which is why it should be natural for humans to be linked with the natural

environment. In 1983, the Forest Agency of the Japanese government introduced the term

“Shinrin-yoku” and its concept in Japan.5 The focus of this approach is to advocate interest in

stress control which continues to expand in the modern-day society over the past couple of

years.

Laboratory studies help explain the effects and benefits of certain elements in the forest

environment to the human health. Shinrin-yoku has been the center of several studies and

investigations in the late 1990s after it has been introduced in 1982.6 The advent of

technological advancements particularly in physiological measurements has increasingly driven

researchers to further study the physiological effects of Japanese forest bathing. Forest

environments stimulate the human body through the various senses which include senses of

sight, smell, hearing, and touch. Physiological changes take effect in the human body when

signals of sensory inputs arrive at corresponding sensory areas of the brain that control

emotions and physiological functions.7 Laboratory experiments aim to analyze the results and

provide backup data for field studies. Assessments were also made to determine the effects of

forest elements being introduced to an artificial environment.

Suda et al. subjectively evaluated that viewing sceneries of Sakura8 and Shinrin-yoku has

soothing effects in the body. It has been observed that subjects viewing Shinrin-yoku have

4
Ibid.
5
Ibid., 28.
6
Ibid.
7
Ibid., 29.
8
Sakura – a cherry tree in full bloom
decreased blood pressure and prefrontal activity9, whereas subjects viewing Sakura have

increased pulse rate and blood pressure.10 There was a significant correlation between the

physiological responses and subjective evaluations only in certain cases; however, this

particular study showed correlation between the two. This study implies that viewing sceneries

of Sakura and Shinrin-yoku gives elation to people and provides visual stimulation, but these

physiological responses are further investigated to determine whether or not they are only

unique to Japanese. Lee and Watanuki also conducted an experiment to observe

cardiovascular responses between two different subjects by separately exposing them to visual

stimulation of displeasure-evoking images and nature-video clips.11 Exposure to displeasure-

evoking images was found to decrease heart rate and increase cardiac output, whereas

watching nature-clips was perceived to be effective in normalizing stress-induced cardiovascular

responses.12

All types of plants produce volatile or nonvolatile substances called phytoncides. Phytoncide

activity is often attributed to the effects of forest bathing. The chemical composition of this

particular range of substances has tendencies to vary across forest environments since forests

have different atmospheric concentrations caused by considerable factors such as season,

climate, and forest composition.13 Phytoncides, as elements of the forest environment, provide

stimulation to the sense of smell and induce physiological effects to the human body. The smell

produced by these substances can be associated with instinct, emotion, and preference. Scents

vary and are species-specific. One particular example of tree species in Japan is the Japanese

cedar (Cryptomeria japonica) which is popular for its cedar wood used in the construction of

houses. Miyazaki et al. asserted that the smell of Japanese cedar chips can lower systolic blood

9
prefrontal activity – the activity of the prefrontal cortex which is located in the very front of the brain
10
Ibid., 30.
11
Ibid.
12
Ibid.
13
Ibid.
pressure and was evaluated by subjects as “preferable”.14 Its smell was believed to bring a

comfortable and relaxed physiological state. Dayawansa et al. conducted a test to determine the

effects of cedrol (a compound present in cedar extract) on cardiovascular and respiratory

functions. Cedrol inhalation was found to decrease heart rate, systolic blood pressure, diastolic

pressure, and respiratory frequency.15 Another species of plant in Japan known for its smell is

Hiba (Thujopsis dolabrata). Exposure to hiba oil was used in examining the effects of

aromatherapy on the mood. Its smell was found out to alleviate depression and anxiety in

chronic hemodialysis patients.16 Miyazaki et al. reported that Taiwan cypress (Chamaecyparis

taiwanensis) is effective in decreasing maximal blood pressure.17 The smell of its essential oil

was proven to improve task performance based on work efficiency test conducted.

Figure 1. Japanese cedar (Cryptomeria japonica)

14
Ibid.
15
Ibid., 31.
16
Ibid.
17
Ibid.
 Figure 2. Hiba (Thujopsis dolabrata)

Figure 3. Taiwan cypress (Chamaecyparis taiwanensis)

Forest environments also stimulate the body through tactile sensation or the sense of touch.

One element of the forest atmosphere that we can associate tactile sensation with is the interior

wood. Contact with wood used as an interior material can have significant effects to our body,
particularly in systolic blood pressure.18 Natural sounds in forest environments such as the

sound of running stream water have beneficial effects also to brain activity and systolic blood

pressure.19 The gentle sound of the stream compared to artificial sounds can enhance brain

activity when stress is perceived.

Trees contain and excrete several types of chemicals, and each tree species tends to have a

different amount of various chemicals. Flavanoids, terpenes, phenols, alkaloids, sterols, waxes,

fats, tannins, sugars, resin acids, and carotenoids are some of the few chemicals released by

trees.20 It was thought that these chemicals were just waste products of trees, but it was later

discovered that the accumulation and production of a wide variety of these organic chemicals is

one of the major mechanisms used by trees to defend themselves from herbivorous insects and

pathogens that carry various diseases.21 The said chemicals are then classified to be the

secondary or special metabolites of trees. The chemical concentration is greater in tropical trees

than those of the temperate trees; chemicals are not uniformly distributed in the body of the

tree.22 High concentrations of chemicals can be found in some parts of the trees including the

leaves, trunk, and bark.

Special metabolites found on trees are used effectively against pests and disease agents

because of their ability to interfere with the cellular signaling system of the organisms and block

the metabolic pathways and vital enzymes, but this can only be applied to the targeted

organisms.23 In other words, the said chemicals are harmful to those species that are identified

by trees since they can cause harm and disease to them. In non-targeted species, just like

18
Ibid., 32.
19
Ibid.
20
Spurr, S. H., & Barnes, B. V., Forest ecology (1973), 334.
21
Ibid.
22
Ibid.
23
Mauseth, J.D., Plants and people (2013), 357.
humans, the chemicals are used in different ways. In the past years, chemicals are used in

dyes, fragrances, hallucinogens and medicines.24

Shinrin-yoku is a forest therapy where people who engage to this kind of activity will just relax

and roam around where vegetation is abundant. In forest therapy, all of the senses were used to

stimulate a relaxing feeling to the person. Olfaction or sense of smell was primarily active. The

chemicals which are constantly released by the trees were taken in by inhaling. The chemicals

are dispersed by the wind from time to time from the trees.

Trees can fall under three major chemical groups: the phenolics25, nitrogen-containing

compounds, and the terpenes26 or terpenoids.27 Each group affects a person’s health

specifically the mental and internal system of a person. The phenolics are organic compounds

which may have an aromatic scent. The tannin, which is a type of phenolics was used in historic

times as an agent to make leather out of animal skin. Other types of phenolics include the

flavonoids. 4,000 out of 8,000 types of phenolic compounds are flavonoids which are known for

their pharmacological uses as antioxidants.28

For nitrogen-containing compounds, alkaloids are the most dominant. Alkaloids are well known

for its potent pharmacological effects. Alkaloids can be made into analgesics, anti-malarial

medication, and treatments of hypertension, mental disorders and tumours.29 Terpenes or

terpenoids are widely known and used in food, pharmaceutical and perfume sectors. Although it

is widely used, some forms of terpenes or terpenoids are dangerous in high amounts. In natural

or wild scenario, moderate amounts of these chemicals are excreted by trees to kill targeted

pests and not to harm the non-targeted ones. Shinrin-yoku or Japanese forest bathing is an

alternative medicine which aims to provide relaxation to people practicing it. The therapy is

24
Ibid.
25
phenolics – a resin used in paints and adhesive
26
terpenes – chemicals from essential oils
27
Spurr, S. H., & Barnes, B. V., Forest ecology (1973), 334.
28
Ibid.
29
Levetin, E., McMahon, K., Plants & society (2016), 336.
essential to the mental and physiological health of a person. The practice of Shinrin-yoku was

medically proven to improve immune system, treat hypertension, reduce blood pressure, cut

down stress, improve sleep and lighten up the body and mind of a person.

Taken as a whole, it can be deduced that the alternative medicinal effects of forest bathing are

natural ways of trees to defend themselves from various harmful organisms and pathogens, but

affect humans in a healthy way. Various chemicals are released by trees as defense

mechanisms in which some of these are harmful in great amounts. These chemicals released

by trees are regulated by themselves and are not harmful to humans in a natural scenario. The

practice of forest bathing employs all the human senses to stimulate its medicinal effects.

Primarily, the sense of smell is the most used in the therapy. Chemicals released by the trees

are drifted by wind and inhaled by people. The other senses play minor roles in the therapy, but

are essential to stimulate various effects. One particular example is the stimulation of Shinrin-

yoku through the sense of sight. Visual stimulation of forest bathing is used to tell the body that

there are no threats in the surroundings. Thus, stimulation of the sense of sight gives the body a

signal telling that it should relax or be calm, allowing blood pressure and heart beat to

normalize.30

The ways and processes of forest bathing were already introduced and discussed, and for it to

be successfully understood and proven effective, the study was in need for continuation. For

further research of forest bathing, researchers are encouraged to tackle the different effects of

chemicals to the human body and some additional health benefits of forest bathing. Future

researchers should study how forest bathing can be introduced or applied to the field of

medicine by providing accurate data based on larger samples, including various age groups and

different environmental conditions. Forest bathing might help raise awareness to people

30
Tsunetsugu, Y., Park ., & Miyazaki, Y., Trends in research related to “Shinrin-yoku” (taking in the forest
atmosphere or forest bathing) in Japan (2009), 30.
regarding how important and useful forests are. Forests can also be a medium for alternative

medicine that can easily be accessed without any costs. Additionally, trekking in mountains and

camping in forests can also be a form forest bathing. These indicate that the significance of

forest bathing as a nature therapy will further increase because the therapeutic effects of natural

stimulation are accessible to almost everyone.

 BIBLIOGRAPHY

REFERENCES

Books

Spurr, S. H., & Barnes, B. V. (1973). Forest ecology.

Mauseth, J. D. (2013). Plants & people. Burlington: Jones & Bartlett Learning.

Levetin, E., & McMahon, K. (2016). Plants & society. Singapore: McGraw-Hill Education

Online Journal

Tsunetsugu, Y., Park, B., & Miyazaki, Y. (2009). Trends in research related to “Shinrin-

yoku” (taking in the forest atmosphere or forest bathing) in Japan. Environmental Health

and Preventive Medicine,15(1), 27-37. doi:10.1007/s12199-009-0091-z

Images

Von Siebold, P., & Zuccarini, J. (1870). Flora Japonica, Sectio Prima (Tafelband). [Plate

from book]. Retrieved from

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Kurt Stüber, K. (2004). Thujopsis dolabrata foliage [Species: Thujopsis dolabrata].

Retrieved from http://caliban.mpiz-koeln.mpg.de/mavica/index.html

Orenstein, R. (2014). A Wandering Naturalist [Taiwan cypress]. Retrieved from

http://4.bp.blogspot.com/-

LqxrYIBTab0/UsnObo1Ts3I/AAAAAAAAOWo/21tnzq8NOy4/s1600/DSC_8140.jpg