“And into the forest i go, to lose my mind and find my soul”
-John Muir
During the height of the pandemic, we relied on open-air, nature and the great outdoors to stay connected with our friends, family and peers. We would go on walks and hikes to catch up with friends. Exercise outside to maintain our health and fitness goals. Have outdoor picnics and parties to celebrate significant milestones.
As a result of the current times, I’m sure we’ve all developed a deep appreciation for being outdoors. But even beyond the times of the pandemic and our reliance on nature to maintain a sense of normalcy, there’s just something about nature that makes us feel connected, grounded, and comforted. Outdoors, time slows. We can acutely hear the rumbling of the tress, feel the heat from the sun, smell the the scent of nature. There’s just something so refreshing and rejuvenating about being outdoors, right? But why? Why is it that we feel so at ease when we’re outside? In Japan, this practice is called shinrin-yoku. Shinrin means “forest” and yoku means “bathing”. Put the two words together and you have forest bathing, the practice of connecting with and healing through nature.
What is Forest Bathing?
Contrary to the term, forest bathing doesn’t involve getting wet or submerging yourself in water. Rather forest bathing is the practice of immersing yourself in nature. It’s not the same as hiking or taking a brisk walk outside since the focus of forest bathing is not on your physical health, but your mental, emotional and spiritual well-being. In their piece for Time, Dr. Qing Li, lead forest bathing researcher, says “shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world”.
Think of forest bathing as a form of mobile meditation where your senses are your guide. Listen to the birds and leaves shift with the wind. Inhale the natural smells of the forest and great outdoors. Gaze at the undisturbed beauty of nature. Feel the grass and rocks and terrain as you take each step. Forest bathing is all about being present and enjoying the presence of nature.
There are forest bathing guides but the practice of forest bathing is actually quite simple. All you have to do is find a space to intentionally experience nature.
Step One: Take time to unplug Leave your phone at home. Turn it off. Put it on Do Not Disturb. Become present and intentional by getting rid of any potential distractions.
Step Two: Start walking Although shinrin-yoku literally means “forest bathing”, this practice doesn’t have to be done in the forest. Walk around your favorite trail, park or even a quiet street or neighborhood. Intentionality is the key to this practice.
Step Three: Practice mindfulness Observe your body and mind as it moves through space. How do you feel? What do you feel and notice?
Step Four: Remain present Focus on what you’re experiencing right now in nature. Let nature wash over you. Let it cleanse you from the inside out.
The intentional practice of forest bathing has a whole host of immediate and long-term mental and physical benefits.
What are the Benefits of Forest Bathing?
Several published, peer-reviewed studies have measured the long- and short-term benefits of forest bathing. In general, shinrin-yoku can decrease the production and overproduction of stress hormones like adrenaline and cortisol, and can improve your overall health and well-being. Here’s how:
- Decreased Production and Overproduction of Stress Hormones
Like aromatherapy that uses smell to help us relax and resettle, phytoncides, or essential oils from trees can also instantly restore and rejuvenate us by calming unsettled emotions. Research suggests by just simply smelling, looking at, listening to, and appreciating nature, forest bathing can make us at ease, more relaxed and less stressed lowering our heart rate and blood pressure, increasing parasympathetic nervous system activity and decreasing sympathetic nerve sympathetic activity. The parasympathetic and sympathetic nervous system work together to help us react to (sympathetic nervous system) and recover from (parasympathetic nervous system) stress. So, engaging in activities, like forest bathing, can decrease the production of stress hormones, including adrenaline and cortisol by increasing parasympathetic nervous system activity. This reduction in stress hormones is also extremely beneficial to our health. High cortisol levels, for example, have been found to have a variety of negative effects on health — including acne, weight gain, and heart disease. Chronic stress can also inhibit productivity by shutting down the prefrontal cortex which is responsible for our higher-level thinking. Thus, improvements in the prefrontal cortex as a result of forest bathing can also lead to better self-control, thoughtful decision-making, improved regulation of emotions and impulses, and increased empathy. - Improved Overall Health and Well-Being
Phytoncides can also improve our immune function. Inhaling these natural essential oils can improve the functioning of human natural killer cells which have been found to kill tumors or virus-infected cells through an intracellular process. As a result, research suggests forest bathing can have beneficial effects on our immune function. And these effects can last for at least seven days after a forest bathing experience. In addition, researchers have also found forest bathing can significantly improve overall well-being by enhancing positive feelings and inhibiting negative feelings or emotions. Furthermore, forest bathing has been found to inhibit inflammation and the renin-angiotensin system which plays a critical role in the development of obesity and other metabolic disorders. Therefore, developing a regular forest bathing practice can have tremendous long-term impacts on our health and well-bein.
Local Forest Bathing Guides/Resources
If, now you are convinced that forest bathing is the real deal, waterless bath you never knew you needed, check out these resources to learn more about the practice and to start your own regular forest bathing practice.
