Forest Bathing: A Natural Therapy for Your Mind and Body
Forest bathing or shinrin-yoku: scenes of individuals engaging in activities like birdwatching, practicing mindfulness, and gardening, all of which deepen their connection with nature
Introduction
Have you ever felt overwhelmed by the stresses of everyday life, and wished you could just escape to a peaceful, natural setting to recharge your batteries? If so, you might want to consider forest bathing, a practice that originated in Japan and is gaining popularity around the world as a natural therapy for the mind and body.
Research has shown that forest bathing has positive effects on physical and mental health, particularly in enhancing immunity, being helpful for people with chronic diseases, regulating mood, and reducing anxiety and depression. However, research has been limited by disciplinary barriers and varying theoretical bases and research subjects.
Forest and Nature Therapy
Forest and nature therapy, also known as shinrin-yoku, has gained popularity in recent years as a way to improve mental and physical health by spending time in nature. In this article, we will explore the benefits of forest and nature therapy and how it can be incorporated into daily life.
Forest and nature therapy is based on the idea that spending time in nature can have a healing effect on the mind and body. Studies have shown that spending time in nature can reduce stress, lower blood pressure, and improve mood. It has also been shown to boost the immune system and improve sleep quality.
Forest Bathing and Mindfulness
One of the key principles of forest and nature therapy is mindfulness. Mindfulness involves being fully present in the moment and paying attention to your surroundings without judgment. When practicing forest and nature therapy, it is important to be mindful of the sights, sounds, and sensations of the natural world around you.
Connecting with Nature
Another important aspect of forest and nature therapy is connecting with nature. This can involve simply being in nature and appreciating its beauty, or it can involve more active engagement, such as hiking, birdwatching, or gardening. By connecting with nature, we can gain a deeper appreciation for the natural world and our place within it.
What is Forest Bathing?
Forest bathing is a technique that involves immersing yourself in a natural forest environment to experience its benefits through your senses. The term was coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982, and it has since become a cornerstone of Japanese preventive healthcare.
The practice of forest bathing involves simply being present in a forest environment, and engaging all of your senses to fully experience the beauty and serenity of nature. This can include walking slowly through the forest, observing the trees and plants, breathing in the fresh air, feeling the sunlight on your skin, listening to the sounds of nature, and even tasting the edible plants and fruits that you come across.
The Benefits of Forest Bathing
Research has shown that forest bathing has many positive effects on both physical and mental health. For example, a systematic review of medical empirical research on forest bathing found that it can:
Enhance the immune system
Reduce stress levels
Improve cardiovascular and metabolic health
Treat and prevent chronic diseases
Regulate mood and emotions
Boost cognitive function and creativity
Reduce anxiety and depression
Some of these benefits are due to the natural chemicals that trees release into the air, such as phytoncides, which have been shown to have antimicrobial and anti-inflammatory effects.
Others are simply the result of being in a natural environment, away from the stresses and distractions of modern life.
Studies on Forest Bathing
A recent study (Park, 2010) investigated the physiological effects of Shinrin-yoku, or forest bathing, which involves making contact with and taking in the atmosphere of the forest. The study conducted field experiments in 24 forests across Japan with 280 subjects. The results showed that forest environments promote lower cortisol levels, lower pulse rate and blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than city environments. These findings suggest that forest therapy could be used as a strategy for preventive medicine.
Another study (Wen, 2019) looked at the concept of subhealth, which is a state between health and disease that is becoming more common due to global economic and urbanisation. The most common symptoms of subhealth are fatigue, poor sleep quality, forgetfulness, physical pain, and sore throat.
The article proposes using evidence-based medicine to integrate research results and provide guidance for the interdisciplinary integration of forestry and medicine.
How can you incorporate forest and nature therapy into your daily life? Here are a few ideas:
Take a digital detox.
In today's digital age, it's easy to feel disconnected from nature. Taking a break from technology and spending time in nature can be a great way to recharge and reconnect.
Practice mindfulness in nature.
Take some time to sit quietly in nature and be mindful of your surroundings. Pay attention to the sights, sounds, and sensations around you without judgment.
Engage with nature.
Plant a garden, go birdwatching, or take up a new outdoor hobby. By engaging with nature, you can deepen your connection to the natural world and reap the benefits of forest and nature therapy.
How to Practise Forest Bathing
Forest bathing is a simple and accessible practice that anyone can do, regardless of age, fitness level, or experience. You don't need any special equipment or training, just a willingness to slow down and connect with nature.
To get started with forest bathing, find a natural forest or woodland area near you that you can visit regularly. Ideally, this should be a place that you feel comfortable and safe in, and that offers a variety of sensory experiences.
When you arrive at the forest, take some time to simply be present and observe your surroundings. Use your senses to engage with the natural environment, and take deep, slow breaths to fully oxygenate your body and calm your mind.
As you move through the forest, continue to engage your senses and focus on the present moment. Try to let go of any worries or distractions from your daily life, and simply enjoy the peace and tranquility of the forest.
Forest bathing exercises
Forest meditation
Find a quiet spot in the forest and sit or lie down comfortably. Close your eyes and focus on your breath, letting go of any thoughts or distractions. Simply be present in the moment and feel the peace and calm of the forest.
Forest walking
Take a walk in nature. Whether it's a nearby park, a nature reserve, or a local trail, taking a walk in nature can be a great way to practice forest and nature therapy.
Walk slowly through the forest, taking small, deliberate steps and paying attention to each movement. Focus on your breath and your senses, and let the beauty of the forest surround and inspire you.
Forest tea ceremony
Bring a small camping stove and kettle with you into the forest, and gather some edible plants and herbs. Boil some water and steep the plants to make a delicious and nourishing forest tea. Savour the taste and aroma of the tea, and feel the connection with nature.
Conclusion
Forest bathing is a natural therapy that offers a wealth of benefits for both the mind and body. With its ability to enhance the immune system, reduce stress levels, and regulate mood and emotions, among other benefits, forest bathing has become increasingly popular around the world as a preventive healthcare practice.
By simply immersing oneself in a natural forest environment and engaging all of the senses, anyone can experience the beauty and serenity of nature and improve their overall wellbeing. So why not give it a try? Find a natural forest or woodland area near you, slow down, and connect with nature. Your mind and body will thank you for it.
References
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental health and preventive medicine, 15(1), 18-26. doi: 10.1007/s12199-009-0086-9. PMID: 19568835; PMCID: PMC2793346.
Wen, Y., Yan, Q., Pan, Y., Liu, Y., Li, X., & Yang, X. (2019). Medical empirical research on forest bathing (Shinrin-yoku): A systematic review. Environmental Health and Preventive Medicine, 24(1), 70. https://doi.org/10.1186/s12199-019-0822-8