Forest bathing, done properly
It’s not a dip in icy river water. It’s not just a walk in the woods either.
2 minute read
“Nature deficit disorder” - most of us have it. We’re indoors and glued to screens in a trance-like state. Then, before we know it, the day is done with little time spent outside with nature.
It is a global affliction likely to increase for the next 30 years, as people keep moving to cities and away from natural spaces.
Normal as it seems, this lifestyle is just a recent fraction of humanity’s evolution. We aren’t made to live in a disenchanted digital world and we’re paying a physical and mental price.
Credit: Patrick Robert Doyle
The good news: forest bathing is simple, free, and feels great. As forests are the natural habitat of mushrooms, we’re wild about the idea.
Credit: Nik Shuliahin
Credit: Jonathan Borba
Forest bathing is a direct translation of the Japanese tradition of shinrin-yoku and is more about basking than bathing in a forest - although that icy river water might also do you good.
Forest bathing is a science-backed therapy where you soak in all that the forest offers.
Apart from the obvious benefits of exercise and increased oxygen, research shows that forests are abundant in phytoncides.
This is a fancy name for natural oils that are part of a plant’s defense system. They are anti-bacterial, lower blood pressure, improve sleep quality, and decrease depression and anxiety [1-4].
They also increase our production of helpful “Natural Killer” cells which fight off infections.
How do I forest bath, exactly?
The idea is to appreciate everything around you, taking in all the senses. As with a psychedelic experience, both the set (your mindset) and setting (the forest, in this case) are key.
In his book, Dr Qing Li recommends leaving your phone and camera behind. This is not an Instagram opportunity.
You are not meant to walk the forest with a mission. Instead walk aimlessly and take your time. Go where the forest leads you, and stay as long as you can.
You’re in the forest to enjoy sights, smells and sounds. Have a good look at the plants. Stop to touch and feel them.
Lie down at the base of a tree and watch the sky. Breathe deep and slow. Benefits come from being mindful and staying present.
Credit: Joshua Earle
There’s more about forest bathing in Dr Li’s book, Forest Bathing: How Trees Can Help You Find Health and Happiness
Here he elaborates:
“Find a spot.
Engage all your senses.
Don’t hurry.
Study plants.
Appreciate the silence”.
If you don’t have a forest nearby then anywhere in nature is better than nothing. Wherever you go, here’s to your health … and happy bathing!
This is it
Moksha
Sources
The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Bum Jin Park, Yuko Tsunetsugu, Tamami Kasetani, Takahide Kagawa, Yoshifumi Miyazaki. 2010. Environmental Health and Preventative Medicine.
Visiting a forest, but not a city, increases human natural killer activity and expression of anti-cancer proteins. Q Li, K Morimoto, M Kobayashi, H Inagaki, M Katsumata, Y Hirata, K Hirata, H Suzuki, Y J Li, Y Wakayama, T Kawada, B J Park, T Ohira, N Matsui, T Kagawa, Y Miyazaki, A M Krensky. 2008. International Journal of Immunopathology Pharmacology.
Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Margaret M. Hansen, Reo Jones and Kirsten Tocchini. 2017. International Journal of Environmental Research and Public Health.
Effects of Short Forest Bathing Program on Autonomic Nervous System Activity and Mood States in Middle-Aged and Elderly Individuals. Chia-Pin Yu, Chia-Min Lin, Ming-Jer Tsai, Yu-Chieh Tsai, Chun-Yu Chen. 2017. International Journal of Environmental Research and Public Health