In today’s hectic world, where things move too fast, it’s easy to forget about the importance of self-care and connecting with nature. But there’s a simple way to tap into the mental and physical health benefits of nature. A Japanese practice known as forest bathing or shinrin-yoku is growing in popularity and it offers a simple and effective way to incorporate the benefits of nature into your life.
Forest bathing involves immersing yourself in the natural world by spending time in forests, parks, or other green spaces. By breathing in the fragrant air, listening to rustling leaves, and feeling the sunshine on your skin, you can experience the healing power of nature firsthand. Exposure to sunlight and natural elements is an important part of a wellness lifestyle.
There are many ways to practice forest bathing at home or on vacation (even if you live in an urban area). Let’s look more closely at what forest bathing is, how it can improve your health, and how to start enjoying the benefits.
Forest Bathing Combines Nature and Mindfulness
Forest bathing involves walking barefoot on the ground of a wooded area (or with shoes on) and taking deep breaths while being mindful of your surroundings. The goal is to be present with nature and appreciate its beauty for its own sake. Note that forest “bathing” doesn’t mean immersing yourself in water. Neither is the goal to exercise or hike, but to simply be present with nature and appreciate its beauty for its own sake.
What are the health benefits of forest bathing?
The biggest benefit of forest bathing is that it reduces stress and anxiety. Studies show that nature time can lower blood pressure, improve immune function, increase metabolism, and even reduce the risk of cardiovascular disease, possibly by its stress relief benefits and by lowering blood pressure.
And science supports the benefits of forest therapy
A 2010 Chiba University study looked at the physiological effects of forest bathing. The study was conducted in 24 Japanese forests with 280 participants. It found that forest environments lower pulse rate, blood pressure and the stress hormone cortisol. Forest bathing also enhances parasympathetic nervous system activity, and lowers sympathetic nerve activity, nerve activity compared to city environments.
Plus, forest bathing has mental health benefits. Engaging with nature has been shown to improve moods, reduce stress levels, boost creativity, and more. Plus, spending time in the great outdoors can help you sleep better at night by reducing exposure to artificial light. Natural darkness also helps synchronize your body’s circadian rhythms with the natural day and night cycle. This rhythm is essential for healthy sleep patterns and for metabolic health.
Phytoncides Have Anti-Depressant Benefits
If you’re depressed, forest bathing can help. Research suggests it helps depressive symptoms and improves sleep quality in those with depression.
How does it work? One theory is that the phytoncide compounds released by trees have antidepressant properties. According to this idea, when trees surround you and other plants, their natural chemicals enter your bloodstream and give an antidepressant effect.
When you breathe in the air surrounding trees and other plants, the phytoncides enter your bloodstream and interact with the body’s chemical messengers, such as serotonin and dopamine. These neurotransmitters play a critical role in regulating mood and emotions, and a deficiency or imbalance in their levels has been linked to depression and other mood disorders. Therefore, exposure to phytoncides may help regulate these chemicals and improve mood and well-being.
Another possible explanation is that interacting with nature reduces feelings of isolation or loneliness that can trigger or worsen depression. Research shows that social interaction improves mood as much as antidepressants. So, if you’re feeling down, head to a nature trail or the park and feel your mood lift.
How to Practice Forest Bathing
Organizing a more extensive forest bathing excursion requires careful planning and consideration. To begin, select a location that will provide a pleasant and peaceful experience. When you reach your destination, find a quiet place to sit or lie down and close your eyes. If you’re with others, leave enough space so that everyone can enjoy the peace and quiet of the forest without being disturbed by each other’s movements or conversations.
- Reflect on what it feels like to be away from all the things that often distract us from appreciating nature’s beauty: technology, social media posts about news events or politics, etc.
- Take deep breaths as you inhale through both nostrils and exhale slowly out. This will help calm your nervousness about being alone in nature — it’s natural!
- Be present in this moment — this is an opportunity for self-reflection. Think about how these feelings relate to previous experiences with nature; did they inspire similar feelings? If so, how can those insights influence future interactions with nature?
Spending time in nature improves feelings of well-being and reduces stress. In the forest, you can find peace and quiet, which many people lack in their daily lives. Being in a green environment helps your body relax, as you enjoy a gentle breeze and the sound of bird song. You’ll feel more connected to your environment when you spend time outside with trees and animals, rather than surrounded by concrete buildings or busy sidewalks without seeing natural beauty.
Conclusion
It can be hard to find the time or motivation to make a trip out into nature, but hopefully, this information will help you see how beneficial it can be. If all else fails, take some time off from work tomorrow morning and take a stroll outside — you don’t need fancy equipment or special clothing to get the benefits.
References:
- National Institute of General Medical Sciences. National Institute of General Medical Sciences (NIGMS). Published 2019. Accessed January 26, 2023. nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
- Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S. A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies. Environ Health Prev Med. 2019 Jun 22;24(1):46. doi: 10.1186/s12199-019-0800-1. PMID: 31228960; PMCID: PMC6589172.
- Lee I, Choi H, Bang KS, Kim S, Song M, Lee B. Effects of Forest Therapy on Depressive Symptoms among Adults: A Systematic Review. Int J Environ Res Public Health. 2017 Mar 20;14(3):321. doi: 10.3390/ijerph14030321. PMID: 28335541; PMCID: PMC5369157.
- Forest Bathing – Global Wellness Institute (2023). Available at: https://globalwellnessinstitute.org/wellnessevidence/forest-bathing/ (Accessed: 8 May 2023).
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