Forest bathing is having its moment in wellness circles… and for good reason.
Originating from ancient Japanese tradition, those living in Western countries are starting to embrace this simple, yet effective way to boost mental and physical wellbeing.
And you can leave the Speedos at home… there’s no actual water involved.
In this article, we delve into the world of forest bathing, including benefits and how to do it properly. We also outline some ways you can achieve similar results at home if you can’t get to a forest/woodland.
- Forest bathing is about soaking up the atmosphere of a forest.
- Research indicates frequent trips to a forest are best, even if they are short.
- Benefits include; boost immune system, reduces stress, improves mood, increases creativity and focus, lowers blood pressure, improves sleep, and accelerates recovery.
What is Forest Bathing?
Forest bathing, or “Shinrin-yoku” as it’s called in Japan (where the concept originated), isn’t about literally bathing in a forest… instead, it’s about soaking up all the mental and physical benefits trees and nature offer.
And these benefits extend far beyond what you might be thinking…
When many of us live such busy lives, constantly living life against the clock, these simple pleasures (and their benefits) can have such a significant impact… yet often don’t feature in people’s weekly routines.
7 Benefits of Forest Bathing
Boosts Immune System
When we step into a forest, we step into a natural pharmacy.
Trees, particularly those in dense forests, release compounds called phytoncides. These airborne chemicals, which trees produce to protect themselves against insects and rot, have been shown to boost the activity of human natural killer cells, a type of white blood cell that fights against virus-infected cells in our bodies.
Inhaling these substances during a forest bathing session can give our immune system a significant boost, thus helping to protect us against diseases.
How Long Should You “Bathe” For?
You know that soothing, mellow feeling that washes over you during a forest walk? That’s not just the magic of a beautiful view.
Research indicates that exposure to nature helps lower cortisol levels, the body’s primary stress hormone. The gentle sway of trees, the soft rustling of leaves, the melodious birdsongs, all act as nature’s orchestra creating a calming soundtrack, facilitating a state of relaxation.
It’s as if the forest acts like a sponge, absorbing all your worries and stress, leaving you feeling tranquil and rejuvenated.
It’s not just an anecdote that people tend to feel happier after spending time in nature. A growing body of research supports this. Exposure to nature has been associated with increased positive mood and reduced negative emotions.
It’s like Mother Nature is the best mood-enhancer around, and she doesn’t even need a prescription! Additionally, being in nature can foster feelings of awe, which research has linked to better mood and improved life satisfaction.
Simply put, forest bathing might just be the perfect pick-me-up for when you’re feeling down.
Increases Focus & Creativity
If you’ve ever felt your mind clear while gazing at a patch of sunlight filtering through a leafy canopy, you’ve experienced one of the great benefits of forest bathing.
The forest, with its kaleidoscope of stimuli, encourages our minds to slow down and focus. In this era of constant digital distractions and multitasking, that’s a welcome respite.
This mental decluttering has been shown to foster creativity.
It’s as if the forest acts like a barista of our brain, brewing up a fresh pot of creativity and focus. Now, who wouldn’t want a cup of that?
Lowers Blood Pressure
If you’re wrestling with high blood pressure, it’s time to invite the forest into your corner. Engaging in forest bathing has been linked to significant reductions in blood pressure.
But how does this work? Well, the relaxing properties of nature help to slow your heart rate, reduce your stress hormone levels, and promote relaxation… all of which contribute to lower blood pressure.
It’s as if the forest, with its tranquillity and calm, acts as a natural beta-blocker, helping to keep hypertension at bay.
Having trouble catching those elusive Z’s? The forest might just have the answer.
Studies have found a link between time spent in natural environments and improved sleep length and quality. The decrease in stress levels, combined with the physical activity typically involved in forest bathing, can help to promote a more restful sleep.
Think of it as nature’s lullaby, gently lulling you into a peaceful slumber under a canopy of stars.
Be it a physical ailment or a bout of mental fatigue, forest bathing might just be the recovery tool you need. Nature’s healing properties aren’t just old wives’ tales; there’s science to back them up.
The physiological relaxation response the body experiences during forest bathing can help promote faster recovery from illnesses.
The boost to your immune system can aid in warding off future ailments too. It’s like taking a healing potion right from nature’s apothecary, aiding your body in mending itself more efficiently.
How to *Do* Forest Bathing
Alright, let’s break down the how-to of forest bathing. There’s no perfect way to forest bathe, just as there’s no perfect way to enjoy a beautiful sunset.
The whole point is to immerse yourself in the experience and soak in the forest ambiance. But here are a few tips to help guide your first forest bathing adventure:
Find Your Forest
Whether it’s a national park, a nature reserve, your local woods, or even a tree-lined avenue in your city, the key is to find a place where you can be with trees. Remember, it doesn’t have to be the Amazon Rainforest or the woods of Sherwood; the forest is not a destination, but an experience.
Disconnect to Connect
Leave your smartphone, earphones, and other gadgets behind, or at least switch them off. The point is to connect with nature, not Wi-Fi. Instead of taking selfies, take mental pictures. Instead of posting status updates, update your senses. Be there, in the present, with the forest.
There’s No Hurry in Nature
This isn’t a race or a workout. It’s not about how many miles you cover, but how much of the forest covers you. Walk aimlessly, meander around, take the road less travelled, let the sounds guide you. Be like a leaf on the river, going with the flow.
Engage All Your Senses
Forest bathing is a multi-sensory experience. Listen to the rustling leaves as the wind weaves through them. Look at the varied shades of green, the mosaic of sunlight and shadows.
Touch the rugged bark, feel the crunch of leaves under your feet. Smell the earthiness, the pine, the wildflowers. Taste the freshness of the air.
This is a perfect time to practice some deep breathing. Inhale the phytoncides, exhale your stress. Feel the air fill your lungs, feel it nourish you. Let every breath root you deeper in the experience.
Sit or Lie Down
Find a comfy spot… a fallen log, a clearing, a rock, by a stream – sit or lie down.
Let the forest wash over you. Notice the details… a crawling bug, a blooming flower, the pattern of bark. Nature is the best mindfulness teacher.
Forest bathing is less about ‘doing’ and more about ‘being’. Being present, being open, being receptive.
Creating a Forest Bathing Experience at Home
Alright, so you’re miles away from the nearest forest, or maybe the weather outside is more “Game of Thrones winter” than “delightful summer stroll”. Fear not! With a dash of creativity and a sprinkle of imagination, you can still bring the benefits of forest bathing to your home.
Surrounding yourself with indoor plants can be a great start. Not only do they clean the air, but they can also bring a sense of peace and well-being.
Tending to plants can also be quite a therapeutic experience. Choose varieties like the areca palm or spider plant that are known for their air-purifying qualities.
Sounds of Nature
You can find countless playlists online featuring birdsongs, rustling leaves, gentle rainfall, or a babbling brook. Close your eyes, let the sounds wash over you, and transport your senses to a forest glade.
Nature Art and Photos
Decorate your space with nature-inspired art or pictures of your favorite forest. Visual reminders of the outdoors can boost your mood and help bring the spirit of the forest to you.
Meditation and Mindfulness
Practice some mindfulness or meditative exercises. Concentrate on your breathing, ground yourself in the present moment.
Activities like yoga can also burn more calories than you might think too.
The essence of forest bathing is about slowing down, connecting with nature, and soaking in the peace it offers.
Forest bathing, or immersing oneself in the natural world, offers numerous health benefits, from boosting your immune system to improving mood and sleep.
While the actual forest provides the quintessential experience, you can still capture its essence at home with creativity.
So, don your figurative swimsuit and dive into the wonderful world of forest bathing!