Forest Bathing is simply spending time in a forest or amongst nature to enhance our sense of wellbeing.
It originates from Japan, and is known as shinrin-yoku. Shinrin in Japanese means “forest,” and yoku means “bath.” So shinrin-yoku means bathing in the forest atmosphere, or taking in the forest through our senses (sight, smell, taste, touch, and hearing), which very much differs from exercise, hiking, or jogging outside.
I moved to the Cotswolds 5 months ago, and I am incredibly lucky to have the countryside and nature on my doorstep, however before this I was living in London for almost ten years. Luckily enough I lived a stones throw from Peckham Rye (Londons prettiest park!) where I would visit most mornings before my daily commute on the trains. I would have slow walks, pausing to touch the earth, feeling textures on trees, noticing tiny patterns on leaves, watching raindrops fall, observing the birds and squirrels, taking in the scents and absorbing all that was around me. I embraced it all. I was actively forest bathing before i’d even heard that it was a thing, and as soon as I discovered it I knew it was something I wanted to learn more about, and share with others. For me, nature is my sanctuary, and I feel most like “me” in nature.
n a t u r e i s m y h e a l e r
Interestingly, when we look at how humans have evolved over the past 7 million years, we discover that humans have spent just 0.01% of this time living in an urban environment compared to 99.99% of the time living in nature. So it really is no wonder that humans yearn for and are drawn back to where human physiological and psychological functions began and were naturally supported.
w h a t s c i e n c e s a y s
Studies have shown Forest Bathing measurably reduces stress levels. This is not only good for your mental health but it leads to improvements in many aspects of your physical health, including a wonderful boost to the immune system.
Examples of some medical benefits:
- The results of studies performed on the physiological effects of Shinrin-yoku show that forest environments can lower concentrations of cortisol (an indicator of the effects of stress on the endocrine system), lower pulse rate, lower blood pressure, increase parasympathetic nerve activity (rest and digest), and lower sympathetic nerve activity (fight or flight) compared with city settings. A study was even found that blood pressure was more effectively reduced when forest bathing, in comparison to blood pressure medication.
- Studies have shown that anxiety, depression, anger, fatigue and confusion have all reduced after different durations of forest bathing.
- Additionally, we see that 2 hours of forest bathing can increase natural killer cells (a type of white blood cell, and an integral part of our innate immune system) in the body, with the affects lasting up to 30 days.
- Finally, Shinrin-yoku has been found to improve sleep, helping those with insomnia. As an example, in one study, the average sleep time of participants after a two hour forest walk increased by 15%, or 45 minutes, and the quality of sleep was improved.
These are just a few examples of an array of different health benefits, with more research emerging. I personally don’t need scientific papers to prove that being in nature makes me feel good, but none-the-less, it is very interesting to know these facts. Fortunately, just a small amount of time in nature can impact our health. A two-hour forest bath will bring you to the present moment, assist you in slowing down, unplugging from technology and will certainly relax you. When we connect to nature with all of our five senses, we begin to draw on the vast array of benefits, like those I just mentioned, that the natural world provides.
H o w i t m a k e s m e f e e l
To describe how I feel whilst forest bathing is somewhat difficult, as I have different experiences each time. A few words to sum it up though….
Connected, grounded, at peace, supported, held, free. I feel whole, and part of the universe, and everything makes sense.
P h y t o n c i d e s
In addition to using the five sense in nature, there are chemicals emitted by the trees which may affect our immune system in various ways. Much of the literature on forest bathing suggests that phytoncides (volatile organic compounds with antibacterial properties) released by trees may explain the enhanced wellbeing properties of shinrin yoku. Some studies suggest that the phytoncides may increase the activity of the immune system's natural killer cells themselves. For those interested in essential oils, I am a fan of Siberian fir tree oil, and I burn it to release the phytoncides into my home and therefore, according to research, it is giving me some immune boosting effects. I personally love it and when I can’t get to the trees, as at least I can smell them and have some of the medicinal benefits.
Stay tuned for my step-by-step guide to Forest Bathing….
Love Rachel x
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