Shinrin-Yoku

Edited By: Dr. Brannick Riggs

 Table of Contents
Chapter 1: Shinrin-Yoku Meaning and Background

Chapter 2: How to Forest Bathe

Chapter 3: How to Use Shinrin-Yoku Forest Bathing Blend

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 Chapter One

Shinrin-Yoku
Meaning and
Background
The term shinrin-yoku, which means
forest bathing, was coined by the
Japanese Ministry of Agriculture,
Forestry, and Fisheries in 1982. It refers
to the act of immersing oneself in the
atmosphere of the forest, connecting
with its essence.
This form of ecotherapy quickly gained popularity in
Japan. Researchers began studying the physiological
benefits of forest bathing in the 1990s, confirming what
most humans intuitively know: spending time in nature
is beneficial to your well-being.
In today’s urbanized, indoor world, human connection
with nature has grown distant. In 1800, only 3% of the
population lived in an urban area. By 2050, it’s projected
that 66% of the global population will live in cities.
Studies sponsored by the Environmental Protection
Agency reveal Americans on average spend 93% of
their time indoors.

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While living conditions have drastically changed in 200 The modern problem is this response not only happens
years, genes take far longer to adapt. Because you’re when you’re physically in danger, but also when you
living in more urban areas and your genes are adapted feel emotionally in danger. The crowd on the commuter
to living in nature, you’re physiologically at odds with train, the car that cuts you off on the freeway, and the
your environment. Sympathetic nervous systems are report needed in two days rather than two weeks are
frequently overstimulated, and many people commonly all “bears.” Your body responds to these things just as it
deal with high stress levels. would a bear in the woods. Modern life is full of triggers
The sympathetic nervous system controls your fight for the sympathetic nervous system.
or flight response—an acute reaction to a stressor. For The other side of the systemic pendulum is the
example, if you came across an angry bear while hiking, parasympathetic nervous system. This side regulates
your system would receive a shot of adrenaline. Your the body, which allows it to rest and digest. It restores
pupils would dilate to allow for the maximum amount the body to its natural calm state so it can repair itself.
of light and information. Blood would be shunted from This is often called homeostasis. In this state, your
your digestive tract to your muscles to help you either pupils constrict, allowing you to focus on small tasks.
run away from the threat or swing your fists to defend Your conscious brain is dominant, letting you think
yourself. Your heart and respiratory rates would speed through decisions rather than react. Your respiratory
up to quickly move oxygen to your waiting muscles. and heart rates are normal, which decreases the energy
Your muscles would twitch as they become primed you use. Blood flows to all organs, including the GI tract,
for use. Your ability to clot blood would increase so kidneys, liver, and muscles, which allows you to digest
you don’t lose too much blood in case of injury. Parts and eliminate waste. In this state, you feel energized
of your conscious brain would shut down to allow your and refreshed.
natural instincts to take over. You wouldn’t be thinking
about what you’ll have for dinner when you’re about to
become dinner. You’d need to run or fight.

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 Recognizing the importance of nature, many of
the world’s largest cities incorporate parks, trees,
and green spaces into their bustling streets.
Research published in the International Journal of
Environmental Health Research even demonstrates
that spending time in urban parks positively
impacts one’s sense of well-being.
Beyond city parks, the stress-reducing practice
of forest bathing has been evidenced to have
profound effects on people’s health. Research
reveals even as little as 10 to 20 minutes spent
outdoors each day can lead to increased happiness
and well-being. Nature has the power to nourish
your soul and enhance your overall quality of life.

“Mountains are not

esteemed because they
are high, but because
they have trees.”
—Japanese proverb

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 Chapter Two

How to
Forest Bathe
What is forest bathing? What does an
experience look like? Shinrin-yoku is
a simple activity. It consists of three
parts once you’ve found a spot of
nature to enjoy:

Disengage from your

1 daily routine.

First, find some area of untouched

nature to spend some time in.
You may find a favorite tree, stream, or waterfall. What’s
important is to find a place where you can immerse
yourself and connect to nature. This place should be
somewhere close enough to visit frequently. You may
find a few places that’ll work, and you can alternate
frequenting those spaces to change things up.
When you’re in this natural space, you should
disengage from your daily routines. Your routines are
often interrupted by emails, texts, phone calls, and
the priorities of others that often trump your own. This
is exactly why you need to take undisturbed time for
yourself. If you do take a phone with you, silence your
phone or turn it off entirely and try not to use your
electronics during your forest bathing experience.
Remember, you’re trying to settle into nature.

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 Breathe deep and connect with
2 nature through a series of quiet
activities or invitations.

Next, connect to nature through quiet

activities. Begin by taking a few slow,
deep breaths and simply observing
the wonder around you.

Try to see nature through the eyes of a child, where birds flying from tree to tree. You may feel the branches
everything is an interesting, beautiful miracle. With this and leaves of the plants and smell the bark or flowers
fresh perspective, you can see the amazing patterns in that surround you. Touching your natural environment
tree bark, observe the activity of ants on the ground, or can be a profound experience for you. You can stop
hear water in a nearby stream. to feel the dirt that plants are growing in. Experience
You can engage all your senses in this part of forest the damp richness of the soil. Feel the coolness of the
bathing. Listen intently for various bird songs, the sounds stream. You may want to take your shoes off and dip
of moving water, or the wind shuffling through the forest your feet into the fresh moving water. Touch a stone
canopy. You can watch the treetops moving with the to your face or forehead and notice how it has a cooler
shifting breeze, insects going about their busy day, or temperature than the rest of your surroundings.

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 Henry David Thoreau once said,
“I frequently tramped eight or ten
miles through the deepest snow to
keep an appointment with a beech
tree, or a yellow birch, or an old
acquaintance among the pines.”
Use your own intuition to find “your tree”—one that
speaks to you or has features you relate to. It may
be a young tree that’s just starting its life. It may
be an old, scarred, and twisted tree that’s become
strong through its years of difficult wind, storms,
and snow. Once you’ve found your tree, sit with
your back resting against its trunk, safely climb into
its branches, or lay underneath, looking up into the
pattern created by its leaves. Let the forest speak to
you through your heart, mind, and all your senses.

Matsuo Basho said,

“Not knowing the name of the tree, I
stood in the flood of its sweet scent.”

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 You may contemplate a phrase
or poem like “Good Timber” by
Douglas Malloch:

The tree that never had to fight

For sun and sky and air and light,
But stood out in the open plain
And always got its share of rain,
Never became a forest king
But lived and died a scrubby thing.

The man who never had to toil

To gain and farm his patch of soil,
Who never had to win his share
Of sun and sky and light and air,
Never became a manly man
But lived and died as he began.

Good timber does not grow with ease:

The stronger wind, the stronger trees;
The further sky, the greater length;
The more the storm, the more the strength.
By sun and cold, by rain and snow,
In trees and men good timbers grow.

Where thickest lies the forest growth,

We find the patriarchs of both.
And they hold counsel with the stars
Whose broken branches show the scars
Of many winds and much of strife.
This is the common law of life.

Remember, forest bathing isn’t a hike. You aren’t trying to get from point A to point B.
During this time, you’re participating in nature and its beauty. That being said, hiking
can present wonderful opportunities for forest bathing experiences. You can always
stop your hike to rest and appreciate what’s around you before continuing.

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3 Transfer back to your daily life.

Finally, you’ll slowly transition back to life. You may be reluctant to leave the
forest and get back to normal life, but the point of shinrin-yoku is to have that
time with nature change you.
You can help facilitate that change by asking yourself questions. What will you bring back to the world from this
experience? What has this time with nature taught you? How are you going to change? How can you be more like
a tree, deeply rooted and firm, yet flexible to the winds around you? If you’re with someone or in a group, you may
want to share your experience in quiet conversation.

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 You may live in a climate that changes throughout six months. There are animal tracks in the snow.
the year. While summer is the season many The trees and bushes have lost their leaves,
people commonly associate with forests and exposing their strong, resilient bark. Winter birds
being outdoors, each season presents wonderful flying through the trees and bushes.
opportunities to experience the cycles of nature Spring is the time of new life. Walking in the
more purposefully. forest during this season can remind you of how
Fall can be a busy time for animals as they prepare each year offers a new beginning. Flowers bloom
for winter. The scent of the forest changes to an and trees bud with regrowth. Many animals have
earthy, grounding smell. Leaves transition from young ones to feed and protect. The water in
a palette of greens to amazing shades of red, the stream is colder from melting snow and ice.
orange, yellow, plum, and brown. It’s a great time Spring forest bathing is all about celebrating the
for reflecting and welcoming change. sights, sounds, and smells of awakening.
Walking through a forest in winter, you can see
how the landscape has changed during the last

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 In Our National Parks, John Muir wrote,
“Walk away quietly in any direction and
taste the freedom of the mountaineer.
Camp out among the grasses and
gentians of glacial meadows, in craggy
garden nooks full of nature’s darlings.
Climb the mountains and get their
good tidings, Nature’s peace will
flow into you as sunshine flows into
trees. The winds will blow their own
freshness into you and the storms their
energy, while cares will drop off like
autumn leaves. As age comes on, one
source of enjoyment after another is
closed, but nature’s sources never fail.”

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Chapter Three

How to Use
Shinrin-Yoku
Forest Bathing Blend

There are times when your schedule

doesn’t allow you to spend as much
time in the forest as you’d like. Or you
may not live close enough to a forest or
wild area to visit often.
So researchers developed a study to determine if
nature and its benefits could be brought indoors. By
sampling forest air, researchers discovered the trees
released chemicals (phytoncides) into the atmosphere.
These chemicals mainly consisted of limonene, α- and
β-Pinene, and linalool, among others. The researchers
then had research participants sleep in a hotel
room while diffusing essential oils containing these
phytoncides. Participants were tested alongside those
who’d participated in a forest bathing experience. Over
the three days, the study participants experienced the
same benefits as those who’d actually participated in
shinrin-yoku!
dōTERRA has developed a blend of CPTG Certified
Pure Tested Grade® essential oils that contain these
same phytoncides found in forest air. Shinrin-Yoku
Forest Bathing Blend brings the rejuvenating essence
of lush forests right into your home. Crafted with utmost
care, Shinrin-Yoku harmoniously blends distilled
Lemon, Magnolia leaf, Patchouli, Siberian Fir, Cypress,
Hinoki, Grapefruit, Lavandin, Cardamom, Geranium, and
Lemon Petitgrain.
Shinrin-Yoku Forest Bathing Blend is available in a 15
mL bottle and a prediluted 10 mL roller bottle (Shinrin-
Yoku Touch). Shinrin-Yoku can be used aromatically or
topically. If you use it topically, dilute one drop of the
essential oil blend in 10 drops of carrier oil or simply roll
on Shinrin-Yoku Touch.

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Primary Benefits: Uses:
• Contains terpene- and phytoncide-rich essential • Diffuse to freshen the air.
oils, which replicate the positive effects of outdoor • Inhale when meditating or journaling.
exploration.
• Combine with a carrier oil for a personal aroma.
• Creates a calming, grounding environment with a
refreshing and inspiring aroma.
• Contributes to an energizing, rejuvenating
experience.
• Is inspired by health-promoting forest bathing.

Bring the aroma of Shinrin-Yoku into your living space to create a sanctuary of
calmness and tranquility. Let stress and tension melt away as you transform your
space into a peaceful oasis, immersing yourself in the serenity of nature.

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 “Trees are poems that
earth writes upon the sky.”
—Kahill Gibran

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