Shinrin-yoku (forest bathing) Moscow style:
the art of slowing down Automatic translate

Shinrin-yoku is a Japanese term that originated in the early 1980s. Literally translated, it means "forest bathing," but it’s not about water treatments. It’s the practice of immersing oneself in the forest atmosphere using all one’s senses. Unlike trekking or walking, the goal isn’t to follow a specific route or reach a specific geographical point. The primary objective is physiological regulation of the body through contact with the phytocenosis.

The Japanese Ministry of Agriculture coined the term in 1982. Officials were looking for a way to reduce stress levels in office workers suffering from fatigue. Research has shown that forest exposure reduces salivary cortisol levels, slows heart rate, and lowers blood pressure. This effect is achieved by switching the parasympathetic nervous system into recovery mode.

Physiology of forest presence

The forest’s therapeutic effects are based on chemistry. Trees emit phytoncides — volatile organic compounds that protect plants from bacteria, fungi, and insects. The human body responds to these substances by increasing the activity of natural killer (NK) cells. These lymphocytes are responsible for the immune response to viruses and tumors.

Biochemistry of Moscow Region Air

The mixed forests of the Moscow region have high potential for this type of therapy. Coniferous trees, such as Scots pine and spruce, emit terpenes, including alpha-pinene and limonene. These compounds have anti-inflammatory effects. Deciduous trees, especially birch and oak, add their own specific emissions to this chemical cocktail. The concentration of phytoncides varies depending on the time of day and humidity, peaking at midday.

For maximum effect, a location away from highways and industrial areas is essential. Proximity to bodies of water enhances the effects of phytoncides through air ionization. The "Smooth Flow" eco-hotel in the Moscow region is a prime example of a favorable location for this practice: the combination of forested areas and the waters of the Mozhaisk Reservoir creates a rich environment where the air is enriched with both plant terpenes and negatively charged ions.

Visual Ecology and Fractals

The urban environment is overloaded with straight lines and aggressive geometric shapes. This requires the brain to constantly process unnatural visual data. Nature, on the other hand, is filled with fractals — self-similar structures that repeat at varying scales. Tree branches, leaf veins, clouds, and ripples on water all have fractal geometry.

The human eye is evolutionarily attuned to perceiving such images. Research shows that contemplating natural fractals puts the brain into an alpha state. This state is associated with relaxed alertness. In the forest, vision defocuses, eliminating the need to scan the space for threats or navigational aids.

The Moscow region forest belt offers a rich visual texture. The alternation of dark spruce trunks with the white bark of birches, the multi-layered undergrowth, and the play of light in the treetops create an optimal visual experience. It’s not a dull void, but it’s not chaos either. This environment allows the visual cortex to rest while still working.

Olfactory landscape and geosmin

Scents in the forest are more effective than visual images, as the olfactory nerve is directly connected to the limbic system of the brain, which is responsible for emotions. In the forests of central Russia, the aromatic profile is complex. After rain, the air is filled with geosmin, a substance secreted by soil bacteria called actinomycetes. Humans can detect the scent of geosmin in trace concentrations, and this aroma instinctively signals the presence of water and fertility.

In addition to geosmin and terpenes, the forest is permeated with the scents of decaying leaves, moss, and mycelium. In the Japanese practice of shinrin-yoku, participants are encouraged to approach trees closely and inhale the scent of their bark. Each tree species has its own unique aromatic signature. Oak smells of tannins, pine of resin, and aspen has a bitter undertone. Consciously distinguishing these nuances trains neuroplasticity.

Acoustic Diet

Urban noise pollution keeps the body in a constant state of tension. The sounds of traffic and machinery are perceived by the subconscious as alarm signals. Forest acoustics are fundamentally different. The rustling of leaves, birdsong, and creaking of branches all fall under the category of pink noise. This sound spectrum is dominated by low frequencies, and the signal strength decreases with increasing frequency.

Pink noise improves sleep quality and promotes concentration. In the forests near Moscow, the soundscape changes seasonally. In spring, the mating songs of birds dominate; in summer, the buzzing of insects; in autumn, the rustling of falling leaves and the sound of the wind; in winter, a peculiar, deafening silence, absorbed by the snow. Listening to silence is an exercise in itself. In the forest, silence is never absolute; it is always a complex score of quiet sounds.

Slow-down technique

The biggest mistake beginners make is trying to turn forest bathing into a hike. The average speed during shinrin-yoku should not exceed two kilometers per hour. Sometimes, movement stops completely. A practitioner might spend twenty minutes examining the structure of the moss on an old tree stump or observing the movements of ants.

Instructors recommend the "5-4-3-2-1" rule for shifting your attention. Find five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste (for example, wood sorrel or a wild berry, if you’re sure it’s edible). This exercise grounds you and breaks you out of your obsessive thoughts.

Tactile contact

Touch is often ignored during typical outdoor recreation. We look at the forest but rarely touch it. Shinrin-yoku encourages direct contact. Walking barefoot on grass or pine needles (grounding) stimulates the nerve endings in the feet. Touching bark of different textures provides the brain with new sensory data.

The Moscow region offers a diverse range of textures. The smooth, cool bark of a birch, the rough, warm trunk of a pine, and the soft, damp sphagnum moss of the bogs. The differences in temperature, humidity, and surface hardness enrich the sensory experience. Even simply touching the ground with your palm alters your perception of gravity and your position in space.

Seasonal Features and Safety

Forest bathing can be practiced year-round. The winter forest offers unique opportunities for visual deprivation — the absence of bright colors and visual noise encourages deeper introspection. However, thermoregulation requires special attention. Slow movement in the cold quickly leads to cooling, so layered and warm clothing is essential.

Spring and early summer in the Moscow region forests are associated with tick activity. This is a factor that cannot be ignored. The use of repellents and appropriate clothing (tucked-in pants, light-colored fabrics) are essential. Fear of insects can negate any relaxing effect, so precautions provide the necessary psychological comfort.

Mental barrier

The hardest part of shinrin-yoku is allowing yourself to do nothing. Modern people are focused on results, efficiency, and goal achievement. Simply standing under a tree seems like a waste of time. Your brain demands you check your phone, take a photo, and reach the end of the trail.

Overcoming this internal resistance is the beginning of the practice. Forest bathing teaches that the process is more important than the result. The value of a forest experience is measured not by the kilometers traveled, but by the lowering of the heart rate and the clarity of the mind. The forest near Moscow, familiar from childhood, reveals itself in an unexpected way, becoming not a backdrop for a picnic, but a complex living organism, ready for dialogue.