And how to practice shinrin-yoku
Trees release natural organic compounds called phytoncides.
Some early research suggests that spending time in nature may influence aspects of wellbeing, including how relaxed and restored people feel.
These ideas are still being explored, but they help explain why many of us with MS feel clearer and more grounded after time outdoors.
Restorative Time in Nature
In Japan and South Korea, there’s even government funding to walk in nature for these startling effects. It’s called shinrinyoku.
Shinrin-yoku, or forest bathing, is the Japanese practice of mindfully immersing oneself in a natural environment to de-stress, improve wellbeing, and boost the immune system.
Although I never intentionally did shinrin-yoku when I lived in Japan, I did see whole families staring wide-eyed at stunning gorges. Bathing in onsen (hot springs) with red-faced monkeys scampering around (I did do that). And picnicking under the cherry blossoms with friends at the start of Spring.
In other words, escaping their workstations to enjoy nature, all year-round.
The Forest and Mood
In Japan and South Korea, government-supported programs encourage people to spend time in natural environments. This practice is known as shinrin-yoku, or forest bathing.
Although I never intentionally did shinrin-yoku when I lived in Japan. But I often saw families stopping to take in dramatic gorges, soaking in hot springs (sometimes with red-faced monkeys darting around), or picnicking under cherry blossoms at the start of spring.
In other words, stepping away from their desks and reconnecting with nature, all year round.
A 2025 study looked at women with depression or low mood and compared the effects of walking in a forest with walking in a city area. Both groups did the same amount of walking, and questionnaires and blood samples were taken before and after.
The researchers reported that those who walked in the forest had greater improvements in self-rated mood and positive feelings, along with reports of less fatigue and better sleep.
These findings relate to the specific study conditions and don’t replace individual medical care, but they highlight why natural environments can feel uplifting and restorative for many people.
Forest bathing significantly decreased self-rated depression scores compared to the city walkers.
Forest bathers also had:
- significantly increased concentrations of blood serotonin,
- significantly increased levels of oxytocin and IGF-1 in blood,
- significantly increased scores for positive feelings,
- reduced scores for negative emotions compared with the city walking group. In addition, forest walkers had:
- reduced subjective fatigue symptoms and
- improved sleep quality.
How to Practice Shinrin-Yoku: A Beginner’s Guide
Allow for Quiet Reflection: Find a comfortable spot in nature to sit and simply be. This is a time for quiet, non-judgmental observation.
Find a Green Space: Choose a natural area that feels comfortable and accessible. I love my national park, but in winter, I have a garden.
Turn Off Devices: Leave your phone in the car or on airplane mode. Disconnect from the digital world to fully immerse yourself.
Engage Your Senses: Take a few moments to listen to the sounds of nature, feel the texture of bark or leaves, smell the earthy scent of the forest, and observe the sunlight filtering through the trees.
Walk Slowly: Don’t have a destination in mind. Meander at a gentle pace, allowing yourself to notice the small details you might otherwise miss.
It’s almost school holidays where I am. One activity always on the two-week list is 3 days camping in the national park. It’s a screen-free detox that’s hard work but scrubs everyone clean — inside and out.
Question for you:
How do you like to unwind in nature? Do you practice shinrin-yoku?
How do you use nature to relax?
Sources:
Li, Q., Kobayashi, M., Wakayama, Y., Inagaki, H., Katsumata, M., Hirata, Y., Hirata, K., Shimizu, T., Kawada, T., Park, B. J., Ohira, T., Kagawa, T., & Miyazaki, Y. (2009). Effect of phytoncide from trees on human natural killer cell function. International Journal of Immunopathology and Pharmacology, 22(4), 951–959.
Zhao Y, Zhang Q, Zhang B, Dai Y, Gao Y, Li C, Yu Y, Li C. Epstein-Barr Viruses: Their Immune Evasion Strategies and Implications for Autoimmune Diseases. Int J Mol Sci. 2024 Jul 26;25(15):8160. doi: 10.3390/ijms25158160. PMID: 39125729; PMCID: PMC11311853.
Li Q, Takayama N, Katsumata M, Takayama H, Kimura Y, Kumeda S, Miura T, Ichimiya T, Tan R, Shimomura H, Tateno A, Kitagawa T, Aoyagi Y, Imai M. Impacts of Forest Bathing (Shinrin-Yoku) in Female Participants with Depression/Depressive Tendencies. Diseases. 2025 Mar 28;13(4):100. doi: 10.3390/diseases13040100. PMID: 40277811; PMCID: PMC12026234.
Chanvillard, Coralie & Jacolik, Raymond & Infante-Duarte, Carmen & Nayak, Ramesh. (2013). The Role of Natural Killer Cells in Multiple Sclerosis and Their Therapeutic Implications. Frontiers in Immunology. 4. 63. 10.3389/fimmu.2013.00063.
