When was the last time you spent time in nature without your phone, earbuds––or any distraction, really?
These days, even our grandmas live most of their waking hours surrounded by screens and technology. In fact, we spend twice as much time on our smartphones every day than just 10 years ago!
In the meantime, global stress and anxiety levels are rising, we're less active than ever, and most of us feel disconnected from nature.
Coincidence?
It's enough to listen to our intuition, and we know the answer. And as you'll see, scientists agree.
In this article, we'll explore the Japanese "secret", forest bathing: a simple yet effective practice that offers a remedy to our modern lifestyle-induced struggles.
It's a bit deeper than "just go hug a tree", so keep reading!
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What is Forest Bathing?
Forest bathing, or Shinrin-yoku, is an immersive experience that involves slowing down, tuning into the natural surroundings, and engaging all five (or more?) senses.
Recognizing its tremendous benefits, The Japanese Ministry of Agriculture, Forestry and Fisheries coined the term 'Forest Bathing' in 1982, and invested $4 million to study the its therapeutic effects. The goal is to encourage people to reconnect with nature and help them recognize the profound impact it can have on their overall well-being.
But what exactly sets forest bathing apart from simply going for a walk in the woods?
True presence. That is, not just physically, but also mentally. Fully, deeply, without distractions.
Unlike a casual stroll, forest bathing requires mindful, intentional engagement with the forest that surrounds you.
The Science-Backed Benefits of Forest Bathing
There's scientific evidence to prove the wide range of health benefits of Shinrin-yoku. Professor Yoshifumi Miyazaki from the Japanese Chiba University found that walking in the forest can decrease the stress hormone cortisol by 12.4% compared with urban walks.
A study from 2009 involving 280 participants further supports this claim, where examined the effects of forest environments on heart rate variability, salivary cortisol (that is, the stress hormone), blood pressure, and pulse rate. Participants who walked in a forest environment showed lower levels of salivary cortisol, reduced blood pressure, and decreased pulse rate compared to those who walked in an urban environment.
As the world is recognizing these benefits, now we can also engage in 'forest therapy', which is a guided, intentionally slow-paced walk in the forest, aimed to help you experience the beauty of nature through all of you senses. It helps you learn to be present in you body, feeling alive and in the now. No constant photo-taking with your smartphone, of course!
This guided approach can enhance the physical and psychological benefits of being in nature, reducing stress, boosting mood, and improving overall well-being.
The Immunity Boost from Forest Bathing–Can You Fight Cancer?
Trees release natural essential oils called phytoncides, which have antimicrobial properties that can boost your immune system. In one Japanese study, people who spent 3 days and 2 nights in a forest saw a decrease in stress indicators like urinary adrenaline and an increase in the number and activity of immune cells known as natural killer (NK) cells. These cells are crucial for fighting viruses and cancer. Remarkably, this immune boost lasted for over a month after the forest trip.
The study also noted that these immune benefits were not observed in people who took trips to urban areas, highlighting the unique health benefits of spending time in nature.
So, taking regular trips to the forest could be a powerful way to enhance your immune health!
You're in the Forest. Now What?
To fully immerse yourself in the experience, you need to make sure you're present mentally, not just physically.
This might sound cheesy but it's actually very simple: turn off (or at least mute and put aways) your electronic devices–including your earbuds–and make a conscious decision of leaving your responsibilities for later. You can figure out later how to do that work project or what the kids will eat tomorrow.
If you're new to this practice, it will most likely be hard. But don't worry, even if you don't manage to stay present during your entire forest visit, you'll still feel the benefits.
Take a deep breath, then look around.
What do you see? How are the light conditions? Is anything moving? What colors are the leaves on the trees?
Keep your breathing slow and even (ideally belly breathing).
Where are you standing right now? How does the ground feel under your feet? Do you feel a breeze on your face? Just observe your sensations, no need to label them in any way.
Engage all your senses: listen to the rustling leaves, smell the earthy scents, touch the rough bark, and observe the vibrant greenery around you. This might be difficult at first, or even feel like a waste of time. But after a few minutes, as your nervous system calms down more and more, you'll find yourself more and more receptive to sensations.
It's near-impossible not to feel at least a little bit of inner piece after you spend a few minutes in this state.
Here is a step-by-step guide for to get started easier:
- Find a Comfortable Spot: Sit or stand in a place where you feel at ease.
- Breathe Deeply: Take slow, deep breaths, inhaling the fresh forest air.
- Engage Your Senses: Listen to the birds chirping, smell the forest aroma, feel the textures around you, and watch the light filtering through the leaves.
- Be Present: If your mind starts to wander, gently bring it back to the present moment. Use the sights, sounds, and smells as anchors.
- Stay Still: Spend some time just being still. Observe the small details of the forest that you might usually overlook.
Even an hour spent in nature this fully immersive way can have positive effects on your psyche for days (remember that the benefits from 3 days in the forest lasted for over a month?).
If the temperature allows, try grounding yourself by being barefoot, feeling the earth beneath your feet.
My First Time Forest Bathing
I've hiked in forests many times ever since I was a kid, but the first time I actually engaged in forest bathing happened when I was 23 years old.
Although I wasn't familiar with the term yet, I had recently finished reading The Power of Now by Eckart Tolle, which certainly influenced me.
Let me share a quote from the book:
A moment ago, when you talked about the eternal present and the unreality of past and future, I found myself looking at that tree outside the window. I had looked at it a few times before, but this time it was different. The external perception had not changed much, except that the colors seemed brighter and more vibrant. But there was now an added dimension to it. This is hard to explain. I don’t know how, but I was aware of something invisible that I felt was the essence of that tree, its inner spirit, if you like. And somehow I was part of that. I realize now that I hadn’t truly seen the tree before, just a flat and dead image of it.
Tolle, Eckhart. The Power of Now (Chapter 3., pp. 53-54)
I guess my 23-year-old self had never really thought about this before (or would have considered this "too spiritual and new age-y" before reading the book), because this paragraph really stuck in my mind. I remember immediately looking at the trees outside the window and partially experiencing what is described, but the first time I truly understood its meaning was when I was traveling around New York City.
After many days of non-stop exploring the city that never sleeps, I found myself in Central Park one early morning. Like many, I always pictured Central Park as just a big, somewhat artificial park. But while I was there, I explored some pathways that led to more forested parts of the area. It looked safe, and I felt drawn to follow the path.
Instant magic.
While I could still hear some noises of civilized life, I suddenly found myself in the middle of greenery, with chipmunks racing under my feet, birds chirping, and the first rays of the sun shining through the leaves. I found a big rock, sat down, and without listening to anything or taking photos, I felt a strong intuition to just observe the nature around me. I had no agenda.
It's been seven years, and even though I only spent a few minutes on that rock, I still have a strong sense of peace when I think back to that time.
After all the running around and busy schedule of traveling, I found what I didn't know I was looking for: perfect peace.
I didn't take photos (would have defeated the purpose) so I asked AI to visualize my story. Those chipmunks are the sizes of cats, but close enough... 🙂
Making Forest Bathing a Habit
As you could learn from this article, reconnecting with nature at least once a week can significantly enhance your well-being. Start by setting aside time in your calendar for regular forest bathing sessions.
Here are some tips to make the most of your experience:
- Journal about your experience: Write about how you feel before and after your forest bathing sessions. Notice even the 1% changes in your mood, stress levels, and overall well-being.
- Set realistic goals: Can't go once per week? Go once a month. Can't stay three hours? Stay 30 minutes. Set your expectations according to what's realistic–you're more likely to actually stick to the habit.
- Connect with nature: Whether it’s a short walk in a local park or a two-day trip to a dark forest, make it a priority to spend conscious time in nature. The keyword is indeed 'conscious'.
No Forest Nearby? No Problem!
If you live in a city without easy access to a forest and a busy schedule, don’t worry. You can still reap the benefits of forest bathing by spending time in parks with trees. The presence of greenery, even in urban settings, can still have massive benefits, especially for those urbaners who barely even see a single plant anymore.
- Take advantage of local parks: Wake up half an hour earlier or take your lunch to go and go for a stroll in a nearby park. As long as you don't just approach this as a chore but truly try to connect with nature, you'll get the benefits.
- Bring more green into your environment: Bring nature into your home with houseplants and nature-inspired decor.
- Micro-dose on nature: If you absolutely have no time to go to nature, do the exercises with a plant you have at home. Spend a few minutes on noticing the plant's shape, colors, texture, scents and the feelings it evokes in you.
How Can You Connect with Nature Today?
Let's take action: what can you do today to connect with nature? When can you go to a forest next time for an immersive forest bathing–at least for an hour? Add your plan to your calendar, and make a conscious effort to integrate forest bathing into your life. Nature is waiting for us to reunite!
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Resources
- Smartphone Usage Statistics
- Humans Have More Than Five Senses
- Effects of Forest Environments on Heart Rate Variability, Salivary Cortisol, Blood Pressure, and Pulse Rate
- Harvard Health Publishing on Forest Therapy