The science and benefits of Forest Bathing
Forest bathing can improve your health
Photo by Sebastian Unrau on Unsplash
It’s no secret that everyone is stressed these days. So if you’re feeling anxious, overwhelmed, or depressed, go to the nearest forest to spend time among the trees.
There’s a growing body of evidence that Forest Bathing, a new preventative practice of spending time in the forest, can help boost immunity, mood and help reduce stress.
A few weeks ago, our beloved 13-year-old labradoodle, Lilly, died. As I cried and grieved the loss during that first week, I thought about the tough times in my life that we’d been through together. She was with me during my recovery from the accident, which brought back our times together.
John and I were exhausted the day after she died, but we needed to take Teddy (our 5 year-old labradoodle) on a walk. We went to Gabriel Park, where we could walk on open trails in the meadow or in the forest.
As we got into the forest, I remembered I’d researched Forest Bathing.
“John, let’s forest bath,” I suggested as I looked around for a log for us to sit on. We let Teddy off his leash since no one else was around.
“You sit or walk slowly in the forest, breathe deeply, and focus on all of your senses on what’s around you. When you slow down and focus on what you see, hear, touch, and smell, it helps you appreciate more and take a stress break from life.”
We sat in the forest and listened to the birds, noticing what was around us. After 10 minutes, my nervous system settled down. We both felt invigorated.
Click on the photo below to hear me talk about Forest Bathing.
Forest bathing began as a Japanese practice of relaxation in the early 1980s as a physiological and psychological exercise called shinrin-yoku (“forest bathing” or “taking in the forest atmosphere”). It started as an antidote to the tech industry burnout of workers.
“Although we are now living in a society characterized by urbanization and artificialization, our physiological functions are still adapted to to nature (Miyazaki et al., 2011). Because of this discrepancy between our body requirements and our manner of living, our stress levels are always very high and our sympathetic nervous system is excessively stimulated,” said Miyazaki.
As you immerse yourself in the forest, you’ll slow down your inner chatter, stress, or overwhelm by sitting or walking slowly in the calm and quiet while you breathe deeply.
Researchers began studying the physiological benefits of forest bathing, providing the science to support time spent in nature is good for us.
A study published in PubMed was conducted in 24 forests across Japan. In each experiment, subjects walked in small groups and viewed a forest or city area.
The results showed that forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, better parasympathetic nerve activity, and lower sympathetic nerve activity than city environments.
These studies contribute to a developing research field dedicated to forest medicine, which may be used as a preventive medicine.
Studies performed in other countries, such as Finland and the United States, showed similar reductions in tension and anxiety.
Research shows that people on nature walks also tend to engage in less rumination (critical thinking about themselves), which has been correlated with depression.
Most of human evolutionary history was spent in environments that lack buildings and walls. Our bodies have adapted to living in the natural world.
The Healing Power of Trees
Back in 2009, Japanese scientists published a small study that found that inhaling tree-derived compounds — known as phytoncides — reduced concentrations of stress hormones in men and women and enhanced the activity of white blood cells known as natural killer cells.
Another study found that inhalation of cedar wood oils led to a slight reduction in blood pressure. These are preliminary studies, but scientists speculate that exposure to these tree compounds might enhance the other benefits of the forest.
Some researchers attribute Shinrin-yoku’s health benefits to substances called phytoncides, which are antimicrobial organic compounds given off by plants. The natural chemicals evergreen trees release into the air are called phytoncides. These chemicals have been shown to help our immune system get better at fighting off sickness.
Trees release compounds into the forest air that some researchers think could benefit some people. Some of the compounds are very distinctive, such as the scent of cedar.
With technological advancements comes burnout. It’s time for all of us to get back outside and connected with mother nature. Mother nature is good for our health.
beginning steps to engage in forest bathing:
Disconnect from technology: Turn off your cell phone or put it on silent mode to create an undisturbed and distraction-free environment.
Move at a slow pace or find a spot to sit: Take your time to explore the forest environment. You can choose to walk at a leisurely pace, allowing yourself to notice the surroundings, or find a comfortable spot to sit and observe.
Engage your senses: Use all of your senses to fully experience the forest. Notice the sights, sounds, smells, textures, and even tastes if appropriate. Observe the details and take in the beauty of nature.
Focus on your breath: Take slow, deep breaths, extending them into your abdomen, back, and chest. Make the exhalation twice as long as the inhalation to signal your body to relax. Conscious breathing helps to bring you into the present moment and deepen your connection with nature.
Notice the smells around you: Pay attention to the scents present in the forest. Take a moment to identify different aromas, such as the fragrance of flowers, the earthy smell of the soil, or the refreshing scent of trees. The sense of smell can be a powerful tool to anchor you in the experience.
Tune into your body: Observe how your body feels in the forest environment. Pay attention to any sensations, whether it’s the warmth of the sunlight on your skin, the coolness of the breeze, or the grounding sensation of standing on the forest floor. Allow yourself to relax and be present in your body.
Practice mindful observation: As you sit quietly, try to avoid getting caught up in thoughts about your to-do list or daily life concerns. Instead, engage in mindful observation of your surroundings. Be open to the sights, sounds, and movements of the forest. This practice can reveal the hidden wonders of nature.
Keep your eyes open: While practicing forest bathing, keep your eyes open and take in the natural colors around you. Research suggests that viewing greens and blues can have a calming effect on the mind and body. So, take the time to appreciate the beauty and soothing colors of nature.
Extend your forest bathing experience: Initially, start with a comfortable time limit that suits you. It could be as short as 15 minutes or longer if you prefer. Over time, aim to extend your forest bathing sessions to at least two hours to fully immerse yourself in the experience. Gradually building up your time will allow you to reap more benefits.
Remember, the primary goal of forest bathing is to relax, connect with nature, and engage your senses. Allow yourself to be fully present and embrace the therapeutic qualities of the forest environment.
Resources:
NPR Forest Bathing: A Retreat To Nature Can Boost Immunity And Mood
National Institute of Health – A day trip to a forest park increases human natural killer activity and the expression of anti-cancer proteins in male subjects
Association of Nature and Forest Therapy
Guides and Programs
Forest bathing enhances the natural human killer activity and expression of anti-cancer proteins. In order to explore the effect of forest bathing on human immune function, we investigated natural killer (NK) activity; the number of NK cells, and perforin, granzymes and granulysin-expression in peripheral blood lymphocytes (PBL) during a visit to forest f …
A forest bathing trip increases natural human killer activity and expression of anti-cancer proteins in female subjects.We previously reported that forest bathing trips enhanced human NK activity, number of NK cells, and intracellular anti-cancer proteins in lymphocytes and that the increased NK activity lasted for more than 7 days after the trip in male subjects. …Phytonci …
Terpenes from Forests and Human Health.Cho KS, Lim YR, Lee K, Lee J, Lee JH, Lee IS.Toxicol Res. 2017 Apr;33(2):97-106. doi: 10.5487/TR.2017.33.2.097. Epub 2017 Apr 15.PMID: 28443180 Free PMC article. Review. Forest bathing has beneficial effects on human health via showering of forest aerosols as well as physical relaxation. …In conclusion, the studies that show the biological effects of terpenes support the benefits of forest bathing and pr …
Immunosurveillance of Cancer and Viral Infections concerning Alterations of Human NK Cells Originating from Lifestyle and Aging.Deng X, Terunuma H, Nieda M.Biomedicines. 2021 May 17;9(5):557. doi:10.3390/biomedicines9050557.PMID: 34067700 Free PMC article. Review.Natural killer (NK) cells are cytotoxic immune cells with an innate capacity for eliminating cancer cells and virus-infected cells. NK cells are critical effector cells in the immunosurveillance of cancer and viral infections. …Personal lifestyles, such as cigar…
I’d love to hear from you, if you’ve tried Forest Bathing or anything you’d like to share as a comment.
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