Phytoncide

What is Forest Therapy?

Okutama Town is located at the northwest
corner of the Tokyo metropolitan area. The
whole area is a vast forest belonging to the
Chichibu Tama Kai National Park, and the town isblessed with numerous valleys. Also, according toa s u r vey c o n d u c te d by t h e M i n i st r y of t h eEnvironment, over 1,000 giant trees have beencounted, making it the town with the largest
number of giant trees in Japan.
The forest therapy base in Okutama, which is thefirst of its kind in Tokyo, offers five therapy roads
that can be enjoyed: the Okutama Lake Relaxing
Road, the Okutama Old Road, the Fragrance
Road “Toke-Trail” , the Hatonosu Valley Hiking
Trail, and the Hyakuhiro Waterfalls Mountain Trail.
M o r e o ve r, a c c e s s f ro m t h e c i t y i s q u i teconvenient, so it is easy to visit.

The beneficial effects of forest bathing are brought
about by the scent of the woods called "phytoncide".
Phytoncide comes from trees and grass and is avolatile substance forest plants produce and emanate
themselves, and the main components are organic
compounds called tempens.
Phytoncides do not only refresh the body but also
have various functionss u ch a s a nt i b ac te r i a l ,insecticidal, deodorant,
et c . T h e i r p ro p e r u s e
c a n m a ke o u r l i fe
h ea l t h i e r a n d m o reprosperous.

Results Obtained inExperiments
Physiological, psychological and physical experiments
conducted in urban and forest areas show that theconcentration of cortisol, the stress hormone found insaliva, is lower in forests than in urban areas.
In addition, it has been found that fluctuations inheartbeat, which rise when the individual is underhigh stress, are suppressed in the forest. The same
effect can be seen in the activity of the prefrontal
cortex of the brain, which calms down and relaxes inforest areas.
Furthermore, regarding immune functions, researchshows that phytoncides from forest and forest
bathing increases NK activity (natural killer activity).
This has been reported by Dr. Qing Li who is affiliatedto Nippon Medical School Research Team. (* NK
ac t i v i t y : i m m u n o l o g i ca l ac t i v i t y e ffe c t i ve fo r
suppressing cancer)

Heart Rate Variability HF（msec2）

When you step into the forest you can smell
the fragrance of trees and earth. You canfeel and breathe the life and power comingfrom the green all around. And that relaxing
power heals us.
The healing effects of forests have become
popularly known as forest bathing. However,
the actual effects of forest bathing were
thought to be only a matter of subjective
feeling. Here, forest therapy goes a stepbeyond forest bathing by scientificallye l u c i d at i n g it s b e n e f i c i a l e ffe c t s, a n dmaking use of them for improving mind andphysical health.
Okutama Town offers visitors a variety offorest therapy programs aimed at relaxationand developing a healthier life through its
forest therapy base Okutama Giant Trees
Healing Forest.

Why forests are goodfor the body
For most of human history people lived in close
contact with nature. However, the world today
has become mainly urban, and life in an artificial
environment is stressful in many ways. For us
humans who have lived in nature, entering into theforest means to place ourselves in a suitable,
gentle environment.
When we consider this, it is just natural that forest
bathing is relaxing, and that scientific effects suchas raising the body's immune power lowering
blood pressure are observed.

Heart Rate Variability (HRV)

Salivary Cortisol Concentration

It was shown that parasympathetic activity was dominant,and the body was in a relaxed state in forest areas.

The graph shows that salivary cortisol concentration islower in the forest, and it became clear that forest
environments have a stress mitigation effect.

Forest1200

0.4

Urban area
900

Cortisol（μg/dI）

Forest Therapy Base
[Okutama Giant Trees Healing Forest]

600
300

ForestUrban area

0.3
0.2
0.1

0

Morning

Seated viewing

Slow walking

Changes in HF in forest and urban areas

0

Before seated viewing

After seated viewing

Changes in salivary cortisol concentration in forest and urban areas

Forest Therapy Activities
Guide Walk

Nordic Walk

An Okutama Town Forest
Therapy AssistantCertified Guide will
support your forest walk.
Unlike a nature guide, theassistant not only gives
i n fo r m at i o n b u t a l s ocherishes what visitors
look for and guides themi n t h e fo re st . Yo u ca n
e n j oy " Tea t i m e i n t h e
Fo re st " w i t h d e l i c i o u s
herb tea on the way.

A type of fitness exercise
i n w h i c h yo u u s e t wo
p o l e s w h e n wa l k i n g .
O r i g i n a l l y u t i l i z e d by
Nordic sky athletes, it has
high exercise efficiency.
The effective use of botharms becomes a driving
force; the stride is larger than in ordinary walking, and the walking
speed also rises. Since we will give a short course explaining thebasics from how to hold a pole, beginners can easily enjoy it. The
exercise while walking in the forest is refreshing. It is recommended
for those who want to enjoy the forest a little more actively.

Forest Yoga

Aromatherapy ClassIn the aroma class, youwill make aroma oil withyour favorite fragrance.
An aroma therapist will
also teach you how to do
massage with aroma oil,so why not try using it for
massage?

From Tokyo, Yokohama and Kawasaki districts, transfer to Ome Line at Tachikawa (approx.
1hr 10 min. to Okutama). Direct trains to Okutama Sta. are few, so transfer at Ome Sta. to
the Okutama-bound train is usually necessary. However, on Saturdays, Sundays and holidays
direct service (no transfer necessary) is available via the Holiday Rapid Okutama/Akigawa
train, outbound from Shinjuku (return train terminates at Tokyo station).
To Takasaki

To Omiya

Ome

Okutama

Kawai
Kori
Hatonosu
Shiromaru

Hachiko Line

Itsukaichi Line

Haijima
Shinjuku

TachikawaTakao

To Otsuki

Hachioji

Sobu Line

Chuo Line
Yamanote Line

Nanbu Line

Yokohama Line

To Yokohama

Tokyo

Ken-O Expy,
Ome I.C.

Okutama Town

Clothing

Ome Kaido

139

To Otsuki

16

Akiruno I.C.
Takiyama Kaido
To
Hachioji

Chuo Highway

Uenohara I.C.

To
Shinjuku

er

o

Kaid

Kobu Tunnel

a Riv

awa

Kamikawanori

Hinohara
Kaido
JR Musashi
Itsukaichi Sta. Area

Akig

Honjuku

Local dishes and original herbal tea
You can eat in the certified
inn "Yuyado" which uses
l o c a l p ro d u ce s u c h a s
wasabi, shiitake mushrooms,
w i l d ve geta b l e s a n d
Okutama trout. A healthy
Forest Therapy lunchbox
using local produce is also
popular.
You can expect relaxation effects and health improvements from ouroriginal herbal tea blend. The tea can be enjoyed during the guided
walk and we also sell it, so please feel free to contact us.

Tours include guidance in our special car from beginning to end.

Hachioji J.C.T.

Sanyumachi
Intersection
Route 16
BypassTo
HashimotoTo
Shinjuku

Hachioji I.C.
To Yokohama

Contact Us

Okutama Regional Promotion Foundation
Okutama Forest Therapy Basehttps://okutama-therapy.com/
215-6 Hikawa, Okutama-machi, Nishitama-gun, Tokyo, 198-0212
Tel +81 -428-83-8855 E-mail 1847@okutama-therapy.com
Travel Agency License No.2-6417

Hold your breath

PostureOpen feet slightly wider than shoulders.
Bend slightly a few times and find abody position that feels relaxed. (This is
to consciously feel the center of gravity.)
Stretch the back muscles, release tension
from the shoulders and abdomen, andrelax the whole body. Overlap hands
and place them lightly on your tanden.
Looking at the front, tuck your chin in.
Close your eyes lightly.
When you become used to this breathing
method, slowly open your eyes and experience
the nature all around.

First breathe out normally
Breathe in

Hakonegasakinishi
Hakonegasaki

Omeshinmachi
Tam

Akigawa
Kaido
Hinode I.C.

To Kosuge
OkutamaCircularRoad

7-chome Nagabuchi

Yoshino Kaido
1-chome Hatanaka

Wear loose clothes that do
not tighten your body.

To Kawagoe

MizuhoBypass

Ken-O Expy

Nipparakaido Ent.
Okutama Sta. Ent.
Kori Sta.

Starry Sky Bathing

You might be surprised to find out that so many stars can beseen in the Tokyo sky. With its clear air, the Okutama sky is very
beautiful. If you lie down on the bench of the Toke-Trail, thestars in the sky seem to fall down over you.

Chiba

To Kawasaki

Access by Car

To Nippara

There are four hot
spring sources in thetown. One of themi s M o e g i n o Yu , atown-operated hots p r i n g . F ro m t h eoutdoor bath you
ca n s e e t h e c l ea r
stream of the TamaRiver and themountains. By being surrounded by nature and relaxing at the
hot spring, your body and mind will feel refreshed.

You can fully taste thefe e l of t h e e a r t h a n dmake unique dishes andcups that will be one of akind.

While feeling the warmthand aroma of trees, you
can make bookshelves
and accessory cases ofyour own design. You will
be hooked and forget thepassing of time.

The Okutama fore-spiration method is a breathing method for
promoting health unique to the Okutama Town Forest Therapy,
applying the tanden (abdomen) breathing method.
: By consciously performing“fore-spiration”（ forest+spiration）
breathing in the forest, fore-spiration aims to promote health byactively ingesting compounds that come from trees such as
phytoncides.

When traveling via Chuo Highway, change to Ken-O Expy via Hachioji Jct., exit at Hinode I.C.,
and change to Takiyama Kaido (R411). However, on Saturday and Sunday mornings congestion from Hachioji I.C. to Sagamiko I.C. can be severe, so taking Takiyama Kaido (R411)
directly from Hachioji I.C. may be faster. When traveling from the direction of Saitama, exit
Ken-O Expy at Ome I.C. and take Ome Kaido (R411) to Okutama.

Nippara-kaido
Road
To Koshu411
Lake
OkutamaYo u c a n e x p e r i e n c emaking soba noodles
u s i n g s o b a f l o u r f ro m
Okutama. Of course, you
c a n e at t h e s o b a yo u
made on the spot. The
taste of soba that one
makes is special. (In thecase that is not possible
to p rov i d e s o b a f l o u rfrom Okutama, we will
p rov i d e f l o u r of e q u a lquality.)

Okutama“fore-spiration”method

Access by Train

To Musashi
Itsukaichi

Hot Spring Bathing

Ceramics

Wood Work

Yoga in the forest gives asense of refreshment andfreedom. Also, it is greatfo r s t r e s s r e l i e f a n d
improving concentration.
The effects of yoga canbe further enhanced bycreating a sense of unity
w i t h t h e s u r ro u n d i n gnature.

Access Guide

Ome Line

Making Soba Noodles

Place
We will do this in calm landscapes suchas near big trees or near water flows inorder to experience the negative ionscoming from waterfronts and thephytoncides from the forest.

Locating the tanden
The tanden is about 3 cm under
your navel.

Gently breathe in throughyour nose for 7 seconds andinflate your lower abdomen.
A s yo u b re at h e i n , t h eenergy of the forest comes
i n a n d f i l l s yo u r b o d y.
B re at h e i n w h i l e b e i n g
conscious of the swelling ofyour tanden.

Hold your breath for 5 seconds. Drop down
your breath into your tanden, visualize
becoming one with the forest while greatly
inflating the lower abdomen, and visualize
the phytoncides that you inhaled spreading
throughout the body.
P hy to n c i d e s a re vo l at i l e o rga n i c c o m p o u n d semanated from trees. They strengthen the immune
system.

Breathe out
E x h a l e s l ow l y f ro m yo u rmouth for 10 seconds. While
doing this consciously flatten
the lower abdomen. However,
do not try to do it too hard.
While exhaling, visualize
expelling bad things and toxins
out of the body. Visualize
flattening your tanden and, toremember what it feels like,press down the tanden withboth fingertips.

Okutama Town, Tokyo
Forest Therapy BaseOkutama
Giant Trees Healing Forest

Forest Therapy Road

Okutama Lake Relaxing Road
The trail is about 12 km long, with an elevation
change of 36 m. It is a flat trail along thelakeside with natural forest and mixed cedar
and cypress. There is Yama-no-Furusato village
at the end of the trail.

●Trail Features
This is a flat course half way around the Okutama
Lake. Placed in the center of a natural forest, adiversity of plants and small animals can be found in
this good natural environment. Each season offers
their own attraction such as fresh green and thered coloring of leaves.
Also, there are many benches, tables and toilets
along the way, so you can take your time and relax.
Murosawa
TunnelAt the end point there is Yama-no-Furusato village,
and you can experience making soba noodles,
Fountainhead of
Tsuruno-yu Hot Spring
ceramics, and woodworking.

To Ome●Omugishiro Tunnel● Basho Stone
Monument●

Ogouci Dam●

Omugisiro Lookout ●Onsen Shrine
●

411

●

Okutama Lake

To Enzan

Kawanori Valley,
Hyakuhiro Waterfalls
Mountain Trail●

Rest Plaza
Okutama Lake
Relaxing Road●

Yama-no Furusato Village
Therapy Road

The road will remain closed during the winter season,
from December 1st until the second Thursday of April.

Hatonosu Valley
Hiking Road

Okutama Old Road
Okutama Old Road

The trail is about 9km long, with an elevation
change of 264 m. It is part of the old Koshu-Kaido
Road and, in addition to giant trees and valleys,
it is a trail with historical sites such as shrines
and Dōsojin carved stones.

●Trail Features
This old trail, connecting Edo and Koshu, goesfrom Okutama Station to Okutama Lake following
the Okutama River. There is a bus route nearby
the trail that makes the round trip 20 times a day,so depending on the time, it is easy to walk part of
the trail only and then continue by bus.
Because of the old road, there are many historicalscenic spots such as shrines, Dōsojin carved
stones, and Hayagriva statues. Along the trail there
are also giant trees such as the triple cedar
sanbonsugi and pagoda trees (Saikachigi), andeach season offers charming beautiful scenery.

Fragrance Road
“ Toke-Trail ”

HikawaBig Bridge

●

●

●

To Ome411

Iroha-Kaede(Maple Tree)●

Shidakura Bridge

Therapy Road●

To Enzan●

Himura Bridge

●

●

●

●
●

Okuhikawa
ShrineSaikachigi (Sanbonsugi)
Sasahira Bridge●

Shirahige Shrine

Sengen Shrine

Okutama Station●

Haguromita Shrine●

Mizu to Midori no
Fureaikan Museum

Okutama Lake
Relaxing Road

Okutama Town Hall

Ogouchi Dam

Fragrance Road “ Toke-Trail ”

Hatonosu Valley Hiking Road
The trail is about 2.5 km long, with an elevation
change of 68 m, and it goes along the valley
following places such as Hatonosu Valley,
Shiromaru Lake, and the Kazumakyo Bridge.
The easy access from the station makes it andideal trail to enjoy.

The trail is about 1.3km in length, with anelevation change of 50m. It is 420m barrier-free,
and is the first therapy-only trail nationwide. A
wheelchair monorail is also installed.

●Trail Features
It is Japan's first forest therapy trail, and can beeasily accessed by walking 15 minutes from
Okutama Station on the JR Ome Line.
I n s i d e t h e t ra i l , fac i l it i e s s u ch a s p l a z a s a reprovided to enable a variety of activities including
yoga, zazen, self-counseling, and hydrotherapy.
In addition, there is a wheelchair monorail installed
for people with physical disabilities.

This trail is about 1.8 km long, with an elevation
change of 170 m, and it visits Hyakuhiro Waterfall,
the most representative waterfall of Okutama.

●Trail Features
Chosen among the one hundred water source
forests in Japan, this is a mountain trail that goesalong a stream to Hyakuhiro Waterfall, typical of
Okutama. This trail is recommended for those
who are confident in their physical fitness.

●Trail Features

To OmeVisitor Center
Tourist Information Center●●

Okutama Station

Kawanori Valley, Hyakuhiro Waterfalls Mountain Trail●●

The trail goes along the Tamagawa River from the
JR Ome Line Hatonosu St. through Shiromaru St.
to the Unazawa District. Access from the station isvery good, making it one of the most popular trails.
There are many amazing places to see such as the
Hatonosu Valley—the most beautiful valley of
Okutama—, Lake Shiromaru and the Kazumakyo
Bridge. On the way, near the Shiromaru Lake Damsite, there is a tunnel-type fishway—the largest of
its kind in Japan—and you can also see the fish
swimming upstream.

●Showa Bridge
Police Box
Hikawa Big Bridge● ●OkutamaTown Hall

Sawano Hiroba

Nippara River

Shiromaru Station

Oneno Hiroba

Tama River●

Kazumano Kiridoshi
Okutama Station●

411

To Nippara

Okutama Town Hall

To Nippara●

Okutama
GeneralPlayground

Minami Hikawa Bridge

HikawaBig Bridge

●●
●

411

Hyakuhiro Waterfall
Therapy Road

Koritukino Inugusu
Hatonosu Station

Therapy Road

To Okutma Lake

Toke Bridge(Suspension Bridge)
To Enzan

Mt.Kawanori
1364 ▲

Hatonosu
Small Bridge

●

●

411

●

Hatonosu
RavineGyodo Fishway

Hosokura Bridge

Kori Station●

Sakasa River
To Ome●●Matsunoki Ridge

Tourit Information
CenterKawanori
Bridge●Fire Station

KwanoriWoodland Path
Kawanori River

●

●

●

●

Gate

Therapy Road
To Okutma Sta.

Hijiri Waterfall