"Forest Bathing" The Japanese Art of Nature Therapy

We all instinctually know that nature is good for us right? Whether it’s a trip to the beach or a hike through the woods, we enjoy that natural high & the flood of endorphins we get from the great outdoors. But one thing you might be surprised to realize is just how significantly beneficial nature can be not just for our mental health but physical well being as well. The benefits go beyond just good vibes & warm feelings, the benefits are scientifically supported. Research has shown that natural can have immune boosting benefits, decrease depression, improve cardiovascular health, cognitive function & even increase creativity & concentration. For much of human history we not only lived in nature, we thrived in it. Connecting to nature is part of our biological need that is deeply ingrained in us. It is, quite literally & figuratively, our human nature.

The problem is most of us live in densely populated urban environments. We’re always connected to the digital world but often disconnected from the natural one. In fact, an EPA study found that majority of Americans spend 90% of their time indoors or in traffic, and a large portion of that time indoors is in front of a computer screen or device. As a result, our bodies have had to adapt to unnatural environments far removed from the natural world. This disconnection has created whats now known as a “Nature Deficit.”

[Insert Image] - “But man is a part of nature, and his war against nature is inevitably a war against himself.” - Rachel Carson

The Nature Deficit Crisis

In Japan, there’s a term called ‘Karoshi,’ which translates to death from overwork. In the 1980s, the rising stress levels of busy life embedded in the work culture of Japan was creating a health crisis among office workers. In response, the Japanese government looked to solve this problem by addressing the suspected culprit, nature deficit. Japanese scientist went on to conducted an ecotherapy study. They wanted to investigate the theory that prescribing nature to overworked employees in Tokyo would improve their health & overall well-being. The Japanese participants in the study were suffering from many ailments, including sleep deprivation and chronic anxiety, largely due to the high stress levels they were experiencing at work and in their personal lives.

In the experiment participants were prescribed nature walks in the forest for two hours at a time. Each walk closely resembled their normal physical activity on a normal working day. But instead of being in an office building, they were in nature. After these walks, scientist found significant improvements to their well-being: anxiety levels were considerably lower, sleep quality improved, and they even slept longer. The natural chemicals released by plants had positive effects on the participants stress levels & immune responses. Interestingly enough, the benefits of this nature therapy lasted long after the participants left the forest, with the positive effects remaining up to a week after participants visited the natural environment.

What is Forest Bathing?

Dr. Qing Lee was the lead scientist of the study & what he discovered lead to the development of the practice known as “Shinrin-Yoku,” which translates to forests bathing (Shinrin = Forest, Yoku = Bathing). Forest bathing is the practice of immersing yourself in nature by engaging the 5 senses. It encourages people to absorb the atmosphere of the forest & is designed to allow you to deeply connect with the natural surroundings. Unlike hiking or other outdoor activities with a focus on exercise, forest bathing is about moving slowly, being mindful, and just being fully present & reconnecting with nature. Similar to growing popularity of yoga and meditation, the practice of Shinrin-Yoku has gained widespread recognition for its proven mental and physical health benefits.

[Insert Image] - "The forest is a magical place where the whispers of the trees can calm a restless mind." — Unknown

What are the scientific benefits of Forest Bathing?

We all remember taking our mothers advice when she told us to ‘go outside,’ but even she might be surprise to learn just how much of a benefit nature provides us. These advantages include, but are not limited to:

• Decreased blood pressure & Lower heart rate
• Decreased Cortisol levels (stress hormones)
• Enhanced immune function
• Improved sleep
• Improved concentration & memory (even in children with ADHD)
• Reduced depression
• Enhanced mood, emotional heath & energy level

We all know that trees release oxygen, but trees give off more than just fresh air. Trees release natural oils that are called phytoncides, which are it’s natural defense mechanism against evading insects & pathogens. These oils are what benefit us by boosting our immune system and increasing the activity of our natural killer cell (NK). These NK cells are white blood cells that help our body fight off infections and diseases. Increased NK cell activity has been linked to better immune responses and even anti-cancer benefits.

It’s worth mentioning that spending time in nature being linked to improved health isn’t a new idea. The two most prominent religions in Japan, Shinto & Buddhism, both view forest as the realm of the divine. And you don’t need to tell indigenous tribes about the benefits of nature, for many the earth & trees have long been revered are sacred. However, this study was one of the first to scientifically validate what many cultures have instinctually known for centuries. It turns out those tree-hugging hippies from back in the day were on to something after all.

How can we properly practice Forest Bathing?

You don’t need to be a licensed nature professional to practice Shinrin-Yoku. The concept of forest bathing is simple, but there are a few guidelines to get the most out of your experience. The key principle to keep in mind is to move slowly and mindfully. With Forest Bathing there is no destination, the goal is to observe your surroundings, pay attention to small details & engage all senses. Notice the different shades of the leaves, listen to birds, smell the fresh air & the earthly scents, touch the leaves, soil & tree barks to further connect with the forest environment. And don’t forget to leave your phone behind. I know this is considered to be socially unacceptable behavior today but the idea is to be fully present in the natural environment, interruptions & distractions defeat the purpose of the practice. Call me old fashioned but I prefer my nature raw & unfiltered.

[Insert Image] - “There is no Wi-Fi in the forest, but I promise you will find a better connection.” –Ralph Smart

Ideally you’ll want to spend at least 20-30 minutest to gain a full experience but longer sessions will only further enhance your relaxation & well-being. Many of the benefits of Shinrin-yoku comes from inhaling the natural oils that trees release. For this reason meditating in the forest is highly recommended. Finding a peaceful place that resonates with you in nature & taking deep slow breaths allows your body & mind to relax.

Make sure to return to the forest regularly, the benefits of forest bathing are cumulative & can last up to a week after your last “bath.” Benefits that continue to improve your mental & physical well-being long after you leave.

What are some ways we can intentionally design Forest Bathing into our lifestyle?

There are lots of ways we can design forest bathing into our lifestyle. It can be as simple as spending your lunch break in a nearby park or green space with plenty of trees or making a point to spend mindful time outdoors on the weekends. Even if you can’t get out into nature, studies have shown that displaying pictures of natural landscapes or bodies of water can create a calming & relaxing effect.

For me, the approach I took was simply adding a new habit into my habit tracker called “Forest Bathe,” that I’m responsible to do at least once a week. I also turn to nature therapy as one of my go-to prescriptions I rely on whenever I'm feeling down or stressed.

You can also book a guided forest bathing tour with an experience professional in the art of forest bathing who will lead you through the forest. These guides can help you fully engage with the experience.

Whenever I’m traveling or visiting a new city, I always make it a point to find natural environments to immerse myself in. For example, the Pacific Northwest has some of my favorite places for practicing the art of Shinrin-Yoku. With it’s beautiful Japanese gardens and many national and state parks, there’s so much to appreciate in that region.

Conclusion

I’m not one to tell you how to live your life but the evidence gathered is far too compelling to ignore. We all need a healthy dose of nature & I would argue that most of us in today’s busy society need a nature intervention. Forest bathing offers us a solution, a simple yet powerful way for us to relieve stress, boost mood, and improve health. By immersing ourselves in the natural world, we tap into our intrinsic connection to nature, which can foster a greater sense of calm, resilience, and happiness. All these benefits yet it cost next to nothing & is extremely accessible for most people.

Whether you’re in a dense forest, a quiet park, or even a neighborhood grove, forest bathing provides a unique opportunity to experience nature’s healing effects firsthand. As people continue to recognize the benefits of mindful nature immersion, forest bathing is becoming an invaluable tool for well-being in today’s busy, digital world. So, the next time you need a break, do your body & mind a favor by taking a “bath” in the forest, no towel needed.

[Insert Image] - "In every walk with nature one receives far more than he seeks." – John Muir