What is forest bathing? Why this Japanese routine can twin with yoga
In a world dominated by screens, deadlines and constant stimulation, a quiet revolution is taking place — one leaf, one breath and one step at a time. It is a nature immersive experience called forest bathing that lowers our stress hormones like cortisol, lowers blood pressure, improves concentration, and enhances mood.
Originating in Japan, Shinrin-Yoku, or forest bathing, refers to the practice of immersing oneself in a natural environment — usually a forest or a green zone — with mindful, slow-paced walking and deep, sensory engagement, particularly with deep breaths. The term doesn't imply actual bathing with water but rather bathing in the forest's atmosphere: its scents, sounds, textures and rhythms.
Multiple studies in Japan and South Korea have shown that Shinrin-Yoku helps reduce cortisol (stress hormone) levels, lower blood pressure, improve concentration and enhance mood. A 2022 study showed that any kind of aerobic activity outdoors had a better impact on cardiovascular health than walking around a manicured lawn.
A forest environment also boosts the activity of natural killer cells, vital components of the immune system, especially due to the presence of plant-derived compounds known as phytoncides.
Besides, the forest or any green belt has higher oxygen levels compared to the urban or indoor environment. As you inhale oxygen-rich air, your oxygenation improves as does your brain function.
Another study compared the health status of 12 men, aged between 37 and 55, after they practised forest bathing in three different forests. Afterwards, the men showed a 50 per cent increase in natural killer cells (which can kill tumor cells) and an increase in the anti-cancer proteins, perforin, granzymes and granulysin.
Parks, wooded trails, and eco-retreats around Bengaluru, Pune and Dehradun report more mindful walking groups and yoga-in-nature sessions. Our sages were, in a sense, the original forest bathers. When we spend prolonged time in artificial environments, disconnected from the natural rhythms of the sun, wind, and soil, our elemental harmony is disturbed. This imbalance manifests as fatigue, restlessness, emotional volatility, and even chronic illness.
Just 20–30 minutes of walking in a natural setting has been shown to restore attention capacity. Yoga sessions are increasingly held by riversides or under trees, integrating Shinrin-Yoku with breath, movement and meditation.
You don't need a dense forest to start, though. Here's how to incorporate the essence of forest bathing into your city routine:
(Dr Vishvketu is global yoga educator, author founder of Akhanda Yoga Institute)
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
&w=3840&q=100)
Business Standard
20-06-2025
- Business Standard
Yoga for eye health: Natural ways to ease screen strain and boost focus
If your eyes feel dry, itchy, or strained after hours of screen time, you're not alone. In today's digital world, most of us spend extended hours on laptops and smartphones—leading to a very real and growing issue: digital eye strain (DES). But what if relief could be just a few yoga moves away? This International Day of Yoga, let's explore how yoga—traditionally known for enhancing flexibility and calming the mind—can also help relax and rejuvenate your eyes. What is digital eye strain? Also known as Computer Vision Syndrome, digital eye strain includes symptoms such as: Blurry vision Headaches Dry or watery eyes Eye fatigue Difficulty focusing 'Digital eye strain happens when the eyes get tired from looking at screens for a long time. Tablets, phones, computers, and even TV screens emit blue light, which can be harsh on the eyes. Prolonged exposure forces the eyes to work harder, leading to strain,' explains Dr Abhishek Varshney, Senior Consultant – Ophthalmology, Max Healthcare. Rub your palms together to generate warmth Gently cup your palms over your closed eyes Breathe deeply and relax for 1–2 minutes 2. Eye rolling – Stretch those eye muscles Improves flexibility and circulation. Sit straight, keeping your head still Look up and slowly roll your eyes clockwise Repeat 5 times, then reverse the direction 3. Focus shifting – Train focus and flexibility Reduces eye muscle stiffness and strengthens focus. Hold your thumb in front of your nose Focus on your thumb, then shift your gaze to something far away Repeat 10–15 times Bonus tips to support eye health In addition to yoga, try these daily habits to keep your eyes happy and healthy: Stay hydrated – Dry eyes are often a sign of dehydration Eat eye-friendly foods – Include carrots, spinach, and omega-3-rich foods Get natural light – Step away from the screen and walk in sunlight when you can Follow the 20-20-20 rule – Every 20 minutes, look at something 20 feet away for 20 seconds Dr Yogrishi Vishvketu of Akhanda Yoga Institute shares, 'True healing begins when we become conscious of how we hold our body, breath, and attention. Just 15 minutes daily of yoga-based eye care—Palming, Bhramari, or a simple inversion—can reset your visual system and bring your energy back into alignment.' "To support eye health from within, homeopathic remedies like Ruta Graveolens 30, for eyestrain from screens and Euphrasia, for irritation and watering can be considered under guidance."- informs Dr Mukesh Batra, Founder & Chairman Emeritus, Dr Batra's Healthcare. International Day of Yoga: A global reminder for inner and outer health Celebrated every year on June 21, the International Day of Yoga was first proposed by India and officially adopted by the United Nations in 2014. It aims to raise awareness of the many benefits of yoga—not just for physical wellness, but for mental clarity and emotional balance as well. This year, Yoga Day falls on a Saturday, making it the perfect opportunity to slow down, reconnect, and try a new wellness routine. The theme for 2025 is 'Yoga for One Earth, One Health', highlighting how individual wellbeing through yoga can ripple outward into families, communities, and society at large. The takeaway Incorporating just a few yoga-inspired practices into your day can help reduce digital eye strain, improve focus, and lift your mood. Think of it as a mini spa session for your eyes—anytime, anywhere. Instead of reaching for eye drops, try a little yoga. Your screen-weary eyes will thank you.
News18
09-06-2025
- News18
6 Easy Desk Yoga Poses for Heart Health And Longevity
Last Updated: As more individuals and workplaces begin to embrace wellness, integrating Yogic micro-practices into daily routines offers a sustainable way to promote long-term heart health In today's fast-paced world, many of us are tethered to our desks for long hours—sometimes eight to ten hours a day. While our productivity might soar, our physical and emotional health often suffers silently. Research has shown that prolonged sitting is now considered as detrimental as smoking. According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality. Studies have found that people who sit for extended periods have a 24% higher risk of early death. In India, the average daily screen time for working professionals has increased drastically post-pandemic, especially in tech hubs like Bengaluru, Hyderabad, and Gurugram. With the rise of work-from-home and hybrid work models, many professionals now report over 9–10 hours of sitting time daily—contributing to poor posture, lower back pain, fatigue, and elevated stress levels. Dr. Yogrishi Vishvketu, Global Yoga Educator, Author & Founder, Akhanda Yoga Institute emphasizes that while we may not always be able to change the demands of modern life, we can change how we meet them. His teachings encourage the integration of short yet potent desk-based Yoga practices to break the cycle of stress, stagnation, and burnout. 'Micro-practices repeated with awareness have the benefit of regular resets for the nervous system and breath—programming new habits that support the brain and body! Even two or three minutes of conscious breathing or spinal movement can shift the energetic blueprint of your entire day," shares Dr. Yogrishi. Here are six effective Yogic practices you can do right at your desk to rejuvenate the body and mind, reduce stress, and support heart and brain health: 1. Seated Cat-Cow Interlace your fingers behind your head or rest them on your knees. As you inhale, arch the spine and lift the chest; as you exhale, round the back and draw the belly in. Repeat for 1–2 minutes. Dr. Yogrishi adds, 'If you're able to use some floor area beyond your chair, dynamic cat-cow with active breathing for a few minutes is wonderful for opening the spine." 2. Seated Ardha Chandrasana (Side Stretch) Raise one arm overhead and gently bend sideways, keeping the opposite hand grounded on the chair or thigh. This helps release tension in the side body, ribcage, and lungs—often constricted during long desk sessions. 3. Neck and Shoulder Rolls Gently roll the shoulders backward and forward in slow circles. Follow this with neck half-moons—chin to chest and side-to-side movements—synchronized with the breath or paired with Bhramari Pranayama to relax tension stored in the upper back, jaw, and neck. 4. Alternate Nostril Breathing (Nadi Shodhana) Balance your nervous system and bring clarity with this calming Pranayama technique. Use your right thumb and ring finger to alternate breath between nostrils, inhaling and exhaling through one side at a time. Even 2–3 minutes can reduce anxiety and support heart rate regulation. 5. Seated Twist with Breath Awareness Sit tall with both feet flat on the floor. On an inhale, lengthen your spine. On the exhale, twist gently to one side, using the chair backrest or arm for support. Repeat on the other side. Twists aid digestion, reduce fatigue, and stimulate the spinal nerves. 6. Bhramari (Humming Bee Breath) A deeply calming breathing technique, Bhramari involves gently closing the eyes, placing the fingers lightly on the face or ears, and humming on each exhalation. It soothes the nervous system, lowers blood pressure, and improves focus. Dr. Yogrishi Vishvketu has pioneered the use of Bhramari in desk-friendly and restorative Yoga styles, showing how this ancient technique can be adapted to modern office settings to support emotional regulation and long-term well-being. These simple desk Yoga practices can be done in your work clothes, with no mat required. The key is consistency and intention. Dr. Yogrishi reminds us that our breath is always available and can be used as a powerful tool to transform how we feel, think, and act even in the middle of a busy workday. As more individuals and workplaces begin to embrace wellness, integrating Yogic micro-practices into daily routines offers a sustainable way to boost focus, reduce emotional reactivity, and promote long-term heart health and resilience. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! Location : New Delhi, India, India First Published: June 09, 2025, 08:07 IST News lifestyle » health-and-fitness 6 Easy Desk Yoga Poses for Heart Health And Longevity
Indian Express
07-06-2025
- Indian Express
What is forest bathing? Why this Japanese routine can twin with yoga
Dr Yogrishi Vishvketu In a world dominated by screens, deadlines and constant stimulation, a quiet revolution is taking place — one leaf, one breath and one step at a time. It is a nature immersive experience called forest bathing that lowers our stress hormones like cortisol, lowers blood pressure, improves concentration, and enhances mood. Originating in Japan, Shinrin-Yoku, or forest bathing, refers to the practice of immersing oneself in a natural environment — usually a forest or a green zone — with mindful, slow-paced walking and deep, sensory engagement, particularly with deep breaths. The term doesn't imply actual bathing with water but rather bathing in the forest's atmosphere: its scents, sounds, textures and rhythms. Multiple studies in Japan and South Korea have shown that Shinrin-Yoku helps reduce cortisol (stress hormone) levels, lower blood pressure, improve concentration and enhance mood. A 2022 study showed that any kind of aerobic activity outdoors had a better impact on cardiovascular health than walking around a manicured lawn. A forest environment also boosts the activity of natural killer cells, vital components of the immune system, especially due to the presence of plant-derived compounds known as phytoncides. Besides, the forest or any green belt has higher oxygen levels compared to the urban or indoor environment. As you inhale oxygen-rich air, your oxygenation improves as does your brain function. Another study compared the health status of 12 men, aged between 37 and 55, after they practised forest bathing in three different forests. Afterwards, the men showed a 50 per cent increase in natural killer cells (which can kill tumor cells) and an increase in the anti-cancer proteins, perforin, granzymes and granulysin. Parks, wooded trails, and eco-retreats around Bengaluru, Pune and Dehradun report more mindful walking groups and yoga-in-nature sessions. Our sages were, in a sense, the original forest bathers. When we spend prolonged time in artificial environments, disconnected from the natural rhythms of the sun, wind, and soil, our elemental harmony is disturbed. This imbalance manifests as fatigue, restlessness, emotional volatility, and even chronic illness. Just 20–30 minutes of walking in a natural setting has been shown to restore attention capacity. Yoga sessions are increasingly held by riversides or under trees, integrating Shinrin-Yoku with breath, movement and meditation. You don't need a dense forest to start, though. Here's how to incorporate the essence of forest bathing into your city routine: (Dr Vishvketu is global yoga educator, author founder of Akhanda Yoga Institute)
