Forest Bathing: Passing Trend or Nature's Medicine?
When I first heard of forest bathing I imagined a simple walk through the woods appreciating nature. As I learned more about it, I realized there was actually a lot more to it than just taking a walk in nature. In fact, there is an entire institute devoted to teaching the practice of forest bathing. The Forest Bathing Institute is dedicated to researching the scientific benefits of forest bathing, and offers training and courses in the practice. Yes, you can become a professional forest bather. Sounds like a dream job to me! But, what is it? How is this any different than taking a stroll through nature? This blog will examine the history of forest bathing, the researched benefits, and share some tips on how to do it.
Forest Bathing: What is it and where does it come from?
According to the Greater Good Magazine, “Forest bathing involves slowly walking through a forest, taking in the atmosphere through all your senses, and enjoying the benefits that come from such an excursion". The practice originated in Japan around the 1980’s and is known as, “shinrin yoku”. Its development was born from the overwhelming depression, illness, and unhappiness amongst the people who lived in Tokyo, one of the most overcrowded cities in the world. Dr. Qing Li, a respected Japanese medical doctor, popularized forest bathing with his research on the benefits. He believes that, “Wherever there are trees, we are healthier and happier,” and encourages people to get out of the city and into the forest to help bring them back to a state of health and wellness.
As technology advanced through the 90’s and 2000’s our time outside dramatically decreased, along with our health and feelings of well-being. Dr. Li doesn’t believe this is a coincidence. Throughout the 2000’s he continued to research how time in nature changed the mind, body, and overall outlook of a person. He is certain that one of the reasons we become ill or sink into depressive states is because we spend more than 93% of our time indoors. Dr. Li began diagnosing people with Nature Deficient Disorder, and prescribing forest bathing as a remedy. When I first heard the statistic of how much time we spend inside, I cringed. Not to fret though! Dr. Li believes just 3-4 hours of forest bathing can significantly improve the quality of your life. But how?
For those of you that are skeptical- you are not alone. At first glance, this might just seem like some hippie nonsense. Well, you might feel like a hippie walking barefoot through a forest without a phone, but the research is peer-reviewed, sound, and quite scientific.
Science & Benefits
In 2007 Dr. Li founded the Japanese Society of Forest Medicine sparking interest in forest bathing amongst the scientific and medical communities around the world. Over the last 15 years multiple studies have been produced to support the medicinal benefits of forest bathing. Organizations like International Society of Nature and Forest Medicine and The Forest Bathing Institute have dedicated time, money, and resources to making sure those benefits are known and that the practice of forest bathing is seen as a respectable remedy for many diseases that ail humans.
In a recent 2019 study on the physiological and psychological effects of forest bathing, the results concluded that, “‘forest bathing” (Shinrin-yoku) has positive physiological effects, such as blood pressure reduction, improvement of autonomic and immune functions, as well as psychological effects of alleviating depression and improving mental health.” The study showed that just a 1-day , 2-hour excursion into nature to forest bathe positively impacted the participants, especially those inclined towards depression.
Another study produced the same results and called for more, “medical empirical studies of forest bathing” so that skepticism doesn’t prohibit this practice from gaining the credit it deserves. Thankfully, big magazines like Time have begun to catch a hold of the practice and wrote an article sharing some of the benefits and attracting curiosity.
Turns out, this isn’t just a trend. It’s here to stay, and the benefits are astounding! Forest bathing is known to lower heart disease, decrease inflammation, clear the skin, boost mood and energy levels, improve sleep, and support a healthy immune system. The benefits don’t stop there! Other sources claim that it kick-starts creativity, stimulates the mind, and might even stimulate anti-cancer proteins. There was even a study to show that forest bathing could help to combat some of that covid-19 fear and anxiety that many people are still experiencing. It is not conclusive, but there are attempts in the medical community to show how forest bathing might even help fight off covid.
Okay, so let’s recap these benefits:
Lower chance of heart attack
Decreased inflammation
Clear the Skin
Boost mood + energy
Improve sleep + Immunity Function
Sparks Creativity
Lowers Stress
I don’t know about you, but these all seem like good enough reasons to give the practice a try! So, we’ve been convinced; Forest bathing is a scientific-based medicinal, beneficial, and worthwhile practice. Now, how is it different than just walking in the woods?
How to Forest Bathe
The truth is a basic walk in nature is going to bring you a lot of the same benefits, but what makes forest bathing so healing is its mindful approach to being in nature. Most specialists suggest not taking your phone or any electronic devices with you. That means leaving your Fitbit and AppleWatch behind, too. This isn’t about exercise or tracking steps. This is about opening up and being mindful to the presence of nature around you.
Kripalu Center for Yoga & Health emphasizes bringing all of your senses to the party. Pay attention to what you see: trees, greenery, animals, the sky. Notice what you smell: pine, fresh air, fragrant flowers. Listen to the birds, the wind, and other nature sounds. Engage with your whole body by touching the trees, maybe even sitting and leaning your spine against a tree trunk. You might even go barefoot and feel the ground beneath your feet. If there are edible fruits or leaves or sap around you, you might even take a taste. (Please make sure you know they are edible first!) The most important of these aspects of forest bathing is scent. Truly, this is the time to stop and smell the roses. Research shows, “What has the greatest effect… are the scents (phytoncides) given off by trees. Phytoncides are the natural oils within a plant, and they’re part of a tree’s defense system against bacteria, insects, and fungi. Phytoncides have been shown to help lift depression and anxiety and decrease the level of stress hormones.”
All of this may seem simple enough, but remember there are multiple places where people go to study and learn how to do this. Mindfulness is a simple but challenging practice. Forest bathing is a mindful activity, so be patient with yourself if you find it difficult to tap into your senses and be present. It might be helpful to bring a list of questions with you when you go. Questions like; What do you see? Can you hear any nearby animals? What shade of blue is the sky? What smells are in the air? Can you take a deep inhale and full exhale?
Again, slowing down the mind enough to open mindfully to nature can be harder than we think. Patience with yourself is important. Most of us are addicted to our phones, work, and even stress. Coming into connection with nature may feel uncomfortable at first. But the benefits are so worth it! The good thing about this practice is that it’s fairly accessible and inexpensive. You don’t actually have to be in a forest to forest bathe and open yourself to nature. If all you have near you is a little creek with some trees, or maybe a tiny pathway through a meadow, maybe just a park-that is enough. Okay, let’s do another recap.
How to Forest Bathe:
Find somewhere in nature- leave all electronic devices at home
Slowly walk through the space, or simply sit.
Mindfully experience the nature around you with all of your senses.
What do you see?
What do you smell?
What do you hear?
What does it feel like to touch the ground?
Is there a taste to the air?
Try and do this for one full hour.
Enjoy the experience and connection to nature.
Remember, Dr. Li’s study reported that just a one time experience of forest bathing for two hours positively impacted the participants in his study. Imagine what kind of healing you might receive if you forest bathed once a month! There is no set prescription for this medicine. Do what works best for you. If you can engage with the practice for 2 hours- great! If you only make it 30 minutes- that’s okay, too. I write this in almost all my blogs about wellness, and this one is no exception; Every little bit counts. Every effort to be in nature counts. The forest is calling! The benefits are waiting! Go find some trees, a creek, a patch of grass, and and let nature’s medicine heal you.
Article by Bridget Lavin
Nest Health Connections
Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.
Sources:
Intro:
https://tfb.institute/scientific-research/
The History of Forest bathing:
https://greatergood.berkeley.edu/article/item/why_forest_bathing_is_good_for_your_health
https://www.youtube.com/watch?v=LUfbMIGcxkM
https://lifebeyondnumbers.com/dr-qing-li-forest-bathing-why-you-need/
https://www.penguinrandomhouse.com/authors/2175282/dr-qing-li/
https://www.japan.travel/en/guide/forest-bathing/
https://en.wikipedia.org/wiki/Nature_deficit_disorder#:~:text=Nature%2Ddeficit%20disorder%20is%20the,wide%20range%20of%20behavioral%20problems.
Science & Benefits:
http://forest-medicine.com/epage01.html
https://www.infom.org
https://tfb.institute/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6589172/#:~:text=Studies%20have%20found%20that%20%E2%80%9Cforest,depression%20and%20improving%20mental%20health/
https://environhealthprevmed.biomedcentral.com/articles/10.1186/s12199-019-0822-8
https://time.com/5259602/japanese-forest-bathing/
https://www.mamanatural.com/forest-bathing/
https://www.natureandforesttherapy.earth/about/the-science
https://www.tandfonline.com/doi/abs/10.1080/13416979.2021.1996516?journalCode=tjfr20
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8453031/
https://goop.com/wellness/spirituality/the-science-and-magic-of-forest-bathing/
How to Forest Bathe:
https://www.forestryengland.uk/blog/forest-bathing
https://kripalu.org/resources/art-and-science-forest-bathing?gclid=Cj0KCQjw_viWBhD8ARIsAH1mCd4uVAOf4ND0aTLjKEz2cy8wnOLMNwu_Zgk78uScUaZFhq7AmPjplw4aAnj7EALw_wcB
https://goop.com/wellness/spirituality/the-science-and-magic-of-forest-bathing/
https://www.verywellmind.com/what-is-forest-bathing-5190723