Could your next health-inducing dose of calm come from walking in the woods? There’s a trend taking hold and it’s known as forest bathing. This trendy and relaxing practice has been around for centuries in areas like Japan, but in the last few years, it’s gained momentum in the West, with more people lacing up their hiking boots and heading to trails and forested areas.
Appropriately enough, “forest bathing” translates to shinrin-yoku, which means “forest medicine.” The practice of “forest bathing” originates from traditional Japanese medicine. Japanese practitioners believe spending time outdoors, especially in areas with an abundance of green, benefits mental and physical health. For example, small studies show being around certain types of trees slows heart rate, lowers blood pressure, and may even give your immune system a boost.
Trees Release Healthful Chemicals
The idea behind forest bathing is simple: go for a walk in the woods and be engaged while you’re there. Let the tranquility of the forest wash over you. And if you can’t get there, take a stroll in another green or natural area, and soak up its beauty as you breathe deeply. Prepare to feel your body relax when you enter a shaded canopy. It’s the relaxation response that accounts for many of the health benefits of forest bathing.
What explains the potential health benefits of spending time among trees? With their branches and leaves, trees hold another secret. Certain types, particularly pine trees, release volatile organic compounds called phytoncides. They release these chemicals to protect their delicate fauna from predators. But as it turns out, they may also have health benefits for humans.
According to early studies, phytoncides that trees release not only elevate mood but tame stress and improve concentration. Nature exposure helps slow heart rate, lower blood pressure, and dampen the activating effects of the stress hormone cortisol. When you immerse yourself in nature and among trees, it triggers your parasympathetic nervous system, the relaxation portion that makes your body feel calmer. Plus, one study found that spending time in nature activated natural killer (NK) cells that fight tumors and viruses. These cells play a critical role in immune function.
Research suggests that “forest therapy” could also lower the risk of cardiovascular disease through its calming effect and impact on blood pressure and cortisol. It could even help kids with ADHD (attention deficit hyperactivity disorder). A study conducted in 2004 found that kids with ADHD who spent 30 minutes in a natural environment were able to focus better.
Practicing Forest Bathing
So how can you take advantage of the wellness benefits of forest bathing? It’s not complicated. Simply lace up your hiking boots and point your toes in the direction of a wooded area. Once you arrive, immerse yourself in the magic of the trees, as you stroll with intention down dirt paths and nature trails. Breathe in the fresh air, as you walk mindfully.
As you move down a path, open your eyes wide and soak up the beauty of the greenery. Really see and engage with all that surrounds you. Stroll mindfully under the canopy and breathe in the fresh air as you take each step. Don’t forget to admire the beauty of the greenery you pass!
You don’t even need to trek to a forest. You can find nature in your local park, by a river, or even in your backyard. All you need is some time to be present in nature and connect with it. There’s no need for special equipment or knowledge — just an open mind and the willingness to spend time in the open air among trees.
Leave Distractions Behind and Be Mindful
The idea behind forest bathing is to remove yourself from the rat race and your to-do list for a time and be fully present in the moment but do it safely. If you’re headed to the woods, make sure people know about your journey and take precautions so that you don’t get lost or hurt yourself. Make sure someone knows where you’re going and when you’ll be back. Be aware of the possibility of encountering wild animals, like bears, or a snake sunning on a rock.
Bring water and wear appropriate clothing for hiking in the woods — you will want something comfortable, but also sturdy enough to protect against sharp branches or thorns you might encounter.
Make the Experience Mindful
If you don’t have easy access to a lush forest, don’t fret! You still have options. For example, you can make your way to a nearby park or green space that has trees, shrubs, and vegetation. Once there, find a peaceful spot to pause and reconnect with the natural world. Engaging with nature, even in a small urban park or garden, can calm your mind, boost your mood, and leave you feeling refreshed and centered. It’s a simple yet powerful way to incorporate a bit of “forest bathing” into your routine, no matter where you might be.
References:
- Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health. 2017 Jul 28;14(8):851. doi: 10.3390/ijerph14080851. PMID: 28788101; PMCID: PMC5580555.
- Why Forest Bathing Is Good for Your Health. Greater Good. Published 2018. Accessed February 2, 2023. berkeley.edu/article/item/why_forest_bathing_is_good_for_your_health
- Forest bathing: The health benefits of spending time with nature | Prevention | UT Southwestern Medical Center. Utswmed.org. Published 2022. Accessed February 2, 2023. utswmed.org/medblog/forest-bathing/
- Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, Miyazaki Y. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med. 2010 Jan;15(1):18-26. doi: 10.1007/s12199-009-0086-9. PMID: 19568835; PMCID: PMC2793346.
- Kuo FE, Taylor AF. A potential natural treatment for attention-deficit/hyperactivity disorder: evidence from a national study. Am J Public Health. 2004 Sep;94(9):1580-6. doi: 10.2105/ajph.94.9.1580. PMID: 15333318; PMCID: PMC1448497.
- Li Q. Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention -the Establishment of “Forest Medicine”. Environ Health Prev Med. 2022;27:43. doi: 10.1265/ehpm.22-00160. PMID: 36328581; PMCID: PMC9665958.
- Wen, Y., Yan, Q., Pan, Y. et al. Medical empirical research on forest bathing (Shinrin-yoku): a systematic review. Environ Health Prev Med 24, 70 (2019). https://doi.org/10.1186/s12199-019-0822-8.
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