The human brain is a piece of hardware coded over hundreds of thousands of years to survive on the savanna. Yet we force this hardware to operate in concrete boxes filled with notification sounds and fluorescent lights. The result? Chronic inflammation and system errors.
The downside of modern life is constantly elevated cortisol levels. This stress hormone helps you survive in the short term (for example, if you’re running away from a lion), but in the long term, it corrodes you from within.
The Japanese government developed a remedy for this problem in 1982: Shinrin-Yoku (Forest Bathing). This is the art of “exposure” to the atmosphere of nature. It is not an action to raise your pulse, but rather the opposite; it is an action to lower it and breathe in the biochemistry of nature.
Here are the reasons why the forest is more effective than the most expensive therapist.
1. Phytoncides: The Invisible Treatment in the Air
The sharp, fresh air you breathe when you enter the forest doesn’t just smell “nice”; it’s actually a defense mechanism. Trees (especially pine, cedar, and fir) secrete volatile oils called “phytoncides” to protect themselves from insects and fungi.
When you breathe this air, the activity of NK (Natural Killer) cells in your body increases. These cells are special forces that fight tumors and viruses. So, spending two hours in the forest is like giving your immune system a vitamin boost. This mystical air is an organic treatment.
2. “Soft Fascination” and Attention Restoration
In the city, our brain uses “Directed Attention”; traffic lights, emails, billboards… This is a high-energy process that tires the brain.
In nature, “Soft Fascination” comes into play. Watching a branch swaying in the wind or flowing water does not strain attention. The brain processes the data without any effort to focus. According to the Attention Restoration Theory, this allows the prefrontal cortex to rest and regain its creative problem-solving ability (cognitive reboot).
3. Fractal Geometry and Visual Silence
Urban architecture consists of straight lines and sharp angles; this is “high-noise” visual data that is difficult for the brain to process. In nature, however, there are fractals (self-repeating geometric patterns). The leaf of a fern or the branching pattern of a tree…
Our eyes have evolved over millions of years to scan these patterns. Research shows that simply looking at fractal patterns triggers alpha brain waves (relaxation mode). Looking at nature is a “homecoming” for your eyes.
A Hint
When practicing Shinrin-Yoku, use the “Panoramic View” (Owl Eyes) technique.
When working in the office or looking at the phone, we use “foveal vision” (narrow focus), which keeps the nervous system in stress mode. When you enter the forest, soften your gaze and diffuse your focus. Without turning your head, try to notice the trees and movements at the very edge (peripheral) of your field of vision.
Switching to peripheral vision sends a “No danger, relax” signal to the brain via the optic nerves and instantly activates the parasympathetic nervous system (Rest & Digest). This is a biological hack.
Actionable Recommendations
This weekend, prescribe yourself a “2-Hour Airplane Mode” prescription.
Go to the nearest wooded area (Belgrade, Aydos, or Atatürk Arboretum). Turn off your phone before getting out of the car (don’t just silence it, turn it off).
Don’t wear headphones. No music or podcasts. Just the crunch of leaves under your feet (ASMR effect) and the sound of the wind.
For the first 20 minutes, your mind won’t be quiet (digital deprivation). However, after the 20th minute, you’ll feel your shoulders drop and your breathing deepen. That moment is when cortisol begins to leave your body.
