How to Forest Bathe - Why Nature’s Healing Forces Can Improve your Physical and Mental Well-Being.
Hello Everyone,
I hope you are all well, and enjoying the new month we find ourselves in. It’s hard to believe that the first month of 2023 flew by so quickly! Here in the Northern Hemisphere, the noticeable increase in light that February brings, is signalling the first flicker of spring, even if we still have lots of snow on the ground where I live!
Today, I want to take a look at a health and wellness concept that has been part of my own life for a long time. Forest bathing or Shinrin Yoku as it is known in Japan, is the practice of completely immersing oneself in nature. This practice is so simple and yet so effective, and it the perfect antidote to the fast paced, digital world we all live in now. As with many things, the simplicity of this concept is its true super power. Ease creates peace, and the simplicity of just being in nature - simply being and not doing, is why forest bathing is one of the most healing practices I know. So, let’s dive into this topic and discover how to forest bathe, and why this practice can be such a powerful force for healing.
Forest bathing is the practice of completely immersing oneself in nature.
The term Shinrin Yoku was introduced in Japan in the 1980s. Shinrin translates as forest and yoku means bath. During the 80’s, Japan was changing rapidly; the emergence of information technology and the effects of the increasing urbanization of the country introduced massive levels of pollution and stress to Japanese citizens. It became evident that the workforce was becoming sick with overwork, so much so that the Japanese coined the word “karoshi” at this time, which translates to “death by overwork.” The situation was serious, and the Japanese government began to respond to the health crisis by exploring different avenues to counteract the epidemic of a high tech, high stress, urban lifestyle. In 1982, the term “Shinrin Yoku” was established, after the Japanese Ministry of Agriculture, Forestry and Fisheries pioneered a project to get people out of the cities and into the countryside. The concept of city dwellers walking the many designated Shinrin Yoku trails; breathing fresh air, enjoying the exercise and most importantly finding revitalization amongst the trees, rivers and lakes of rural Japan to improve their health and well-being, had begun. The effects of this practice were revolutionary! The rest of the world took notice and I guess the rest, as they say, is history. Decades on, this practice brings peace, calm and rejuvenation to millions of people across the globe, as they tap into the healing forces of nature which are limitless and readily available to us.
When the Japanese coined the term forest bathing several decades ago, there were two meanings established. Two parallel meanings that are derived from the same translation, and create the essence of this practice. The first meaning is to bathe in the atmosphere of the forest or woodland; to immerse oneself in the ambience of the environment and fully be at one with the surroundings. Breathing in the air, which is full of organic compounds, constantly being released from the plant life. Taking deep inhalations of this healing air, absorbing the richness it offers and boosting health and the immune system with it. The second meaning of bathing, is in the sensory experience of this practice. Much like the sensory experience of sunbathing, and how it feels to enjoy the warmth of the suns rays on the body, and be so relaxed in that physical sensation. In the practice of forest bathing it’s the same, simply relaxing into the sensory world of the forest; it’s sights, sounds, smells etc...
Relax into the sensory world of the forest.
So how to do this practice? Well, it’s pretty simple. Here’s a few steps to follow to get the most out of your forest bathing experience:
1 - Set aside some time in your day for yourself and this experience. Personally I think at least an hour is needed, but you can determine how much time you would like to spend.
2 - Choose a location that is natural, quiet and filled with trees and plant life. This can be as simple as your local park, or a natural area not too far away from where you live. If you have more time, driving further afield to a more remote location is a great idea too.
3 - I like to bring a drink of something warm and delicious, and a blanket to sit on. But this is optional of course. In other preparation, choosing the correct foot wear and clothing for the weather is a good idea.
4 - Leave your phone or any other device safely at home. Or leave it in your car when you arrive at your destination.
5 - Once you are there, allow your body to direct you. If possible take your brain out the equation and just walk. Your body will guide you if you allow it to. Wander and take your time. You have no set agenda here. You are here to be, not do! If you don’t walk very far, that’s ok. If you find yourself walking for miles, that’s ok too. You are here to “be” with the forest, to be with the natural world and remove yourself completely for a short time, from the demands of every day life.
6 - Let your senses take over and really tune into this experience. Start with your breath. How does it feel to breath in this environment? How does the air feel as you breath in and out? Take some time to notice this. Next begin to listen very carefully to your surroundings. What can you hear? Take a few minute to really listen carefully to sound. Listen to distant sounds and those which are nearby. Sounds of leaves rustling in the breeze, a stream rippling over rocks gently beside you, birds calling amongst the high branches of the trees. Now, look around you. Notice the colour of your surrounding, the shapes and the light as it filters through the branches. Find the small visual details in the environment. Next bring your attention to how this place smells. What scents are in the air? What do the trees smell like? The flowers, the earth, the air? Take a few minutes to really use this sense to absorb the essence of your environment. Lastly touch the environment. If the weather allows, take off your shoes and place your bare feet on the earth. Feel the ground beneath you. Or place your hands onto the bark of a tree, pick up a pinecone or touch the smooth leaves of a plant or the petals of a wildflower. Now, taste. Can you taste anything? Perhaps the drink your brought tastes better than it tastes at home. The blend of fresh forest air and the warmth of the spices in your chai might be a recipe made in heaven! Finally, just notice how you feel. How does your body feel? How does your mind respond to these surroundings? Sit with the experience for a little while and be in the moment with nature. How does the connection feel?
7- Before you return to your vehicle or leave this place, you might want to acknowledge how the experience has made you feel. If you have a journal with you, you can make a few notes about your time here. Maybe gratitude is something that comes to mind? Gratitude for this location, for the peace and quiet, for the place where you live, for the time you were able to take out of your day to create this experience for yourself? A few moments of reflection on how you feel is time well spent.
8 - The last step is returning to your every day life, knowing that you have created the beginning of a new relationship; a relationship with the natural world. This relationship to place and yourself is the healing practice of Shinrin Yoku.
My own experience with this practice has been extremely positive. I came to it when my kids were younger and a lot of our homeschooling days were spent outside. I am so fortunate to live in a place where the natural world is close to my house, and forest locations are in abundance. My children loved the outdoors in their younger years and we were forest bathing even before we knew there was an actual name for this practice! At that time all I knew was that we all felt better when we had spent a few hours amongst the trees, playing in the river and tramping through the snow. My children were calmer and more creative afterwards, and I was revitalized and recharged for the week ahead. Now that my children are older and in school, we still spent a lot of time in nature, but my forest bathing trips are often solo. The peace I find in the forest is such a gift, and when life feels a little overwhelming, just an hour in this environment is all my brain requires. This is the simple beauty of this practice; it’s free, there are no negative side effects and you just need yourself and a peaceful location. Here is a guided meditation I wrote while forest bathing. You can listen here and be transported to the healing environment which inspired it: https://youtu.be/mzB0uusy-jk
So what are the health benefits of forest bathing? Well... as you have probably already established from reading so far, the benefits are plentiful! Here’s a brief overview of the healing benefits you can expect when you let nature into your life as a wellness tool:
A regular practice of forest bathing has been found to lower blood pressure, heart rate and reduce levels of hormones such as cortisol, the hormone produced when we are stressed.
There have also been many studies conducted regarding spending time outdoors, and how increased well-being and happiness is the outcome of even short amounts of time spent in nature.
Research in Japan has concluded that our immune function is triggered when we inhale certain organic compounds, known as phytoncides. These are diffused by trees into the air, to maintain their own health. But it has been discovered that this is a benefit to human health too, boosting our immune systems and acting as a powerful preventative therapy to disease.
Forest bathing soothes the nervous system, by shifting us out of our sympathetic nervous system, the flight and fight mode, into our parasympathetic nervous system, the rest and digest mode. The slow, meditative pace of this practice promotes this shift and benefits associated with it. To learn more about how to regulate your nervous system, read these blog posts from a nervous system series I wrote a little while ago: https://www.sacrednorthyoga.com/the-be-well-blog/how-to-regulate-your-nervous-system-7-quick-and-easy-ways-to-down-regulate-and-feel-better-fastnbsp and https://www.sacrednorthyoga.com/the-be-well-blog/how-to-regulate-your-nervous-system-part-2-eight-strategies-for-long-term-self-regulation-and-peace-in-mind-and-body
A practice of forest bathing also promotes good mental health. In our world of constant distraction and mental stimulation, this practice is an antidote for those who struggle to calm their minds and switch off the thinking brain. Forest bathing requires no thinking, it is simply an experience of relaxation and connection with ourselves and nature.
Tune into the natural world, wherever you are.
Foresting bathing can be done anywhere in the world, in any weather. Its free, you can do it alone, with your kids or with friends, and once you start receiving the gifts of this practice I think you will hooked. You don’t even need a forest to do it! It’s about disconnecting from the stresses of life for a short time, tuning into the natural world wherever you are, and using your senses to develop a meaningful and lasting relationship with nature. Give it a try, I would love to know how this practice works out for you.
Feel free to chat with me in the comments below, or send me a message on the Connect with Me page of this website. I am available to answer any questions you may have regarding this blog post or any of the health, yoga and wellness topics I cover here on The Be Well Blog. You can also find me on Instagram and on YouTube. Come practice with me there, I would love to see you!
And as always if this inspired you today, please share it with a friend; it might inspire them too!
Until next time...Be Well!
