What Is Forest Bathing?
Key takeaways:
Forest bathing is the practice of visiting nature while slowing down to notice your environment, such as the sights, smells, and sounds around you.
Forest bathing offers possible physical and mental health benefits, including lowered stress and improved immune function.
Anyone who visits a forest, nature park, or public conservation area can experience the joy and benefits of forest bathing.
Have you ever felt refreshed while visiting a nature trail? How about after a day at a local park? Spending time in nature doesn’t just make you feel better in the moment; it may also offer ongoing health benefits.
When you take the time to slow down and experience nature, it’s sometimes called forest bathing. Could the practice help you, and how do you get started? Keep reading to learn more.
What is the history of forest bathing?
Forest bathing, also called shinrin-yoku, is a traditional Japanese activity that became popular in the 1980s. Over time, it became a common practice in traditional Japanese medicine to help restore health.
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Forest bathing is now well known and practiced in other areas of the world, including Western cultures. In more recent years, scientists have begun formally studying the health benefits of mindfully taking in nature.
What are the health benefits of forest bathing?
Although humans evolved in nature, many people now spend most of their time indoors. It’s common for people to say they feel more relaxed and less stressed outside.
Forest bathing in particular seems to provide many benefits. In recent years, scientists have tried to figure out exactly why and how it works.
One way that forest bathing may work is by relaxing the brain and body. Spending time in nature may lower cortisol, one of the major stress hormones. It may also calm down areas of the brain that relate to stress.
The practice of forest bathing may also improve immunity for 30 days or more. That’s because it may increase cells in the body involved in fighting disease. Scientists believe that this may work through exposure to wood essential oils.
Some additional benefits of forest bathing can include the following:
Improved breathing and respiratory system function
Lower emotional distress
Increased relaxation
Feelings of awe that can boost mood
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Just one visit to a forest or green space may have positive effects. People who practice forest bathing have reported less depression and more energy. Those who started out with higher levels of stress reported even more benefits.
A similar effect was found in one study that looked at people who reported lower mood in general.
How do you practice forest bathing?
Ready to give forest bathing a try? You can start forest bathing as soon as you’re able to visit a nature area — and it doesn’t necessarily have to be a forest.
Begin by researching possible places for your trip. Look for parks or conservation areas near you that include trees or other natural elements. Garden areas with lots of greenery can be a great option as well.
You can search online in your area or use the map function on your smartphone. Try searching for terms like “trails,” “conservation areas,” or “nature preserves.” You can also look for state and national parks.
Once you choose a place, set aside time to travel and spend time there for at least 10 or 20 minutes. Once you arrive at your location, begin by putting away distractions, such as electronic devices. Pause, and settle yourself once you get there. Choose a spot to sit or slowly walk around in.
As you focus on the green space around you, keep in mind the purpose of your visit. Forest bathing is a mindfulness activity that involves taking in the experience. You can use your five senses to become present in the moment. Turn your attention to what you notice around you.
Here are some examples of what you might consider as you practice mindfulness in nature:
What sounds do you hear around you?
Are there bright or dark colors in the trees?
What does the ground or surface under you feel like?
Are there sweet or bitter smells in the air?
Do you have a particular taste in your mouth?
Can you feel a breeze hitting your face?
How often should you forest bathe?
Some people practice forest bathing on a weekly or monthly basis. You might consider planning a larger trip once or more per month.
Just 10 to 20 minutes per visit can offer immediate health benefits. Visiting on days when you feel particularly down or stressed may help you the most. You may also consider extending your trip or planning more time in nature for your personal enjoyment.
The bottom line
Forest bathing, or shinrin-yoku, is the practice of taking time to visit and take in nature. During a forest visit, you may experience a sense of relaxation and lowered stress. Other possible benefits include improvements in your immune system, heart function, and mental health. To get started, plan a trip to a local trail or nature area. When you visit the natural setting, slow down, and notice your senses, including sights, smells, sounds, tastes, and physical sensations.
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References
Furuyashiki, A., et al. (2019). A comparative study of the physiological and psychological effects of forest bathing (shinrin-yoku) on working age people with and without depressive tendencies. Environmental Health and Preventive Medicine.
Hansen, M. H., et al. (2017). Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health.
Japan National Tourism Association. (n.d.). Forest bathing in Japan (shinrin-yoku).
Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine.
Li, Q., et al. (2008). Phytoncides (wood essential oils) induce human natural killer cell activity. Immunopharmacology and Immunotoxicology.
Meredith, G. R., et al. (2020). Minimum time dose in nature to positively impact the mental health of college-aged students, and how to measure it: A scoping review. Frontiers in Psychology.
Morita, E., et al. (2007). Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public Health.
Park, B. J., et al. (2007). Physiological effects of Shinrin-yoku (taking in the atmosphere of the forest)--using salivary cortisol and cerebral activity as indicators. Journal of Physiological Anthropology.
Tsunetsugu, Y., et al. (2010). Trends in research related to “Shinrin-yoku” (taking in the forest atmosphere or forest bathing) in Japan. Environmental Health and Preventive Medicine.
For additional resources or to connect with mental health services in your area, call SAMHSA’s National Helpline at 1-800-662-4357. For immediate assistance, call the National Suicide Prevention Lifeline at 988, or text HOME to 741-741 to reach the Crisis Text Line.
