A walk in the woods has a new name; forest bathing. And no, it has nothing to do with getting naked or submerging yourself in water.
Forest bathing is the art of mindfully and consciously being in the woods. And the effects that it can have on your psychology and physiology are powerful.
Intrigued?
In this article we are going to explore:
- What forest bathing is
- The health effects of forest bathing
- Where you can go to practice it
- 3 forest bathing exercises to try
- 5 forest bathing tips for beginners
- And a forest bathing book reccommendation
Ready to learn about what we’ve got to gain from spending time in the forest?
Let’s get into it!
What Is forest bathing?
Shinrin-yoku is a Japanese term which translates into “forest bathing” or “taking in the forest atmosphere” in English.
Forest Bathing is quite simply the art of being calm amongst the trees. It is absorbing the experience of nature through sight, smell, taste, and touch. It is just being amongst nature.
The term was initially coined in 1980’s Japan as a therapeutic practice. The purpose was twofold: to offer an eco-antidote to Japan’s tech-boom burnout, and to inspire the country’s residents to protect and reconnect with the country’s beautiful forests.
Forest bathing sounds so ridiculously simple, maybe even too simple for you. But take a moment to think about the last time you took the time to just silently be in nature. For many of us, it’s been a while, maybe you’ve never even experienced stillness in nature.
Long gone are the times where being in nature was our default state as a species. But there’s a reason why city planners factor in green spaces when designing even the most built-up cities.
“Enjoyment of scenery employs the mind without fatigue and yet exercises it; tranquillizes it and yet enlivens it; and thus, through the influence of the mind over the body, gives the effect of refreshing rest and reinvigoration to the whole system.”
Frederick Law Olmsted
The health effects of forest bathing
We know that spending time in nature feels good. But now there is research to prove it.
Studies have found that forest bathing has positive physiological and psychological effects. Research has demonstrated that spending time among the trees could:
- boost our immune system
- lower blood pressure
- reduce stress
- improve mood
- increase ability to focus, even in children with ADHD
- accelerate recovery from surgery or illness
- increase energy levels
- improve sleep
where to practice forest bathing
You can dip into the natural world anywhere where nature is growing.
It would be wonderful if we all had access to immense areas of wilderness, but that is not the case. Since the turn of the century, we are officially an urban species, and for many of us, a city park is our best option.
But not to worry! A city park or small green space will do just fine. So long as you can feel the natural earth beneath your feet, and you can surround yourself with a tree or two, you can practice forest bathing.
“A walk in nature, walks the soul back home.”
Mary Davis
3 forest bathing exercises to try
1. Go on a mushroom hunt
When you start looking for them in a forest, you’ll notice that mushrooms are everywhere!
You’ll find them hooked onto tree trunks, nestled under fallen branches, and in nooks and crannies all over the forest floor.
And you’ll also notice the sheer variety of them. Currently, there are over 10,000 known types! And although mushrooms can thrive almost anywhere, their favourite place to be is in the woods.
Foraging for mushrooms, in fact, foraging in general, is a powerful way to quieten the mind. As you look for patterns around the natural world, your thoughts begin to settle, and you become ever more present as you immerse yourself in your surroundings.
Safety Tip: This should go without saying, but unless you 100% know what you’re doing, don’t eat the mushrooms! And to be on the safe side, avoid picking the mushrooms, as some can cause skin irritation.
2. Hug a tree!
Yes, tree-hugging is a massive cliche. But it feels so good!
If you’re not quite ready to hug a tree, placing your palms on its trunk will do.
As you hug the tree, feel the texture of its bark, inhale its scent, look up at the tops of the branches swaying in the wind, and visualize a web of its roots stretching far beneath the earth.
Remind yourself of the symbiotic relationship you have with this tree. The tree absorbs the carbon dioxide that you exhale whilst you absorb the oxygen that it releases.
Once you’re done, thank the tree, either aloud or mentally.
3. Collect pebbles
Put your magpie hat on a hunt for treasure. Search for beautiful things. If you come upon a pebble, hold it. Maybe you’ll even find a magical Hag stone.
Consider how long that pebble has been there, ponder upon where it could have come from, and the journey it has taken to be in your palm right now. Take a second to visualize all of the changes that have occurred in the woodland since the pebble has been there. Trees have grown tall and died, but the pebble was still a pebble.
Collect flowers, feathers, or striking leaves.
You’ll find beauty everywhere you look.
“When you bring your attention to a stone, a tree or an animal, something of its essence transmits itself to you. You can sense how still it is and in doing so the same stillness rises within you. You can sense how deeply it rests in being, completely one with what it is and where it is, in realizing this, you too come to a place or rest deep within yourself.”
Eckhart Tolle
5 forest bathing tips for beginners
1. Leave your phone at home
In fact, leave any distractions behind (or turn them off and hide them away in your bag). That goes for your cup of coffee, your camera, or even a book.
The idea is to be fully present in your natural surroundings, and anything that comes between you and the nature that surrounds you will inhibit your forest bathing experience.
2. Go in with no expectations
Don’t plan a route, don’t expect for your depression to be cured, just wander off into the woods.
Follow your intuition and go wherever you fancy. Be aimless.
It’s rare that we get moments in our days where the goal is to do nothing, so relish in it.
3. Tune into your senses
To ground yourself in the present moment ask yourself these questions:
- What can I smell? The full bodied, almost sour, earthy smell of mud after the rain, the faint citrusy smell of pine…
- What can I feel? The squishy earth beneath your feet, the snap of a branch, the rough flaky skin of a tree…
- What can I see? The sunlight streaking through gaps in the canopy above, the many different shades of green to be seen on a single leaf, boulders and birds and bugs…
4. Go slow
Forest bathing has nothing to do with exercising, so calm that power walk down to a slow amble. Even better; stand or sit.
The slower you go, the more you will realise how much there is to see. In every square meter of a forest, there is so much going on.
You’re in no rush, so stop and smell the roses.
5. Stay for as long as you can
Generally speaking, the longer you stay in the woods the better you’ll feel. However, it is recommended that you stay for at least two hours to experience all of its benefits.
Two hours may seem like a long time to just be in nature with no other stimuli. So do what you can. Maybe 20 minutes alone in the forest feels right for your first time. You can build on this until you reach the recommended two hours for a full forest bathing experience.
Forest Bathing Book | Forest Bathing: How Trees Can Help You Find Health and Happiness
If you want to dive deeper into the practice, this forest bathing book by Dr. Quing Li comes highly recommended.
“Notice how a tree sways in the wind. Run your hands over its bark. Take in its citrusy scent. As a society we suffer from nature deficit disorder, but studies have shown that spending mindful, intentional time around trees–what the Japanese call shinrin-yoku, or forest bathing–can promote health and happiness.”
Dr. Qing Li
can’t get out in nature today?
Hiroshi Yoshimura’s album Wet Land will transport you into a soundscape of bubbling rivers, twinkling streams, and fat raindrops falling on a forest canopy.
Bring nature into your workspace!
more on the healing power of nature
Want to learn more about how we can improve our lives by connecting with the natural world around us? Check out this article on earthing, the simple practice on placing your bare feet on the earth:
Or fancy taking your yoga practice out into nature? Check out this article on SUP Yoga:
