What is forest bathing?
Despite the name, forest bathing has no connection to water, washing or personal hygiene of any sort! Rather, it’s about immersing yourself in the atmosphere of the forest and taking it in through your senses. Forest bathing is connected to the treatment of ecotherapy which involves healing through nature. That said, it should also be looked at as a preventative medicine more so than a treatment.
The origins of forest bathing & shinrin-yoku
While many cultures have long recognised the significant connection between nature and wellbeing, the origins of forest bathing stem from Japan, where it is referred to as shinrin-yoku. In Japanese, shinrin means ‘forest’ and yoku means ‘bath’, so shinrin-yoku literally means ‘forest bathing’. Tomohide Akiyama, the (former) director general of the Ministry of Agriculture, Forestry and Fisheries of Japan, coined the term shinrin-yoku in 1982 as a twofold solution to promote mental health through nature and protect the country’s forests. Research highlighted that being in forests could potentially reduce blood pressure, lower cortisol levels and improve concentration and memory. If individuals were encouraged to visit forests for health reasons, chances are they would also want to protect and look after the forests. As such, the Japanese government incorporated this physiological and psychological exercise into their health programme.
More than 50% of the global population live in urban areas so forest bathing is an opportunity to reconnect with nature by escaping the pressures of daily life, slowing down and regaining balance. The key to unlocking the power of shinrin-yoku is by using the five senses. Many trees and plants contain natural oils with antimicrobial compounds that are released to protect the trees from bacteria, fungi and insects. These defence chemicals are called phytoncides and are the scents given off by trees. As well as smelling incredible, they have many medicinal properties and have been proven to boost the immune system, decrease stress levels and improve anxiety and depression. They’ve also been shown to encourage natural killer (NK) cell activity and the production of anti-cancer proteins in the human body.
How does forest bathing work?
The indication that these scents may have powerful beneficial effects on human function and health shows the importance of embracing the sensory experience while forest bathing. Let nature enter your body through the nose, eyes, ears, mouth, hands and feet. The sounds of the forest, the fragrance of the trees, the colours of the leaves and the fresh, clean air around you can provide a sense of comfort. Move that little bit slower and take long, deep breaths of fresh air. Breathe in the natural aromatherapy of the phytoncides and touch the plants - you might even lie down on the ground or hug a tree! All of these things can help you connect with nature, ease your worries and relax. It is simply being in nature and connecting with it through the senses of sight, taste, smell, touch and sound. Shinrin-yoku helps to open up our senses and bridge the gap between us and nature. There’s a chemical basis for the calming effects of being amongst flowers, plants and trees. After all, we’ve said it before and we’ll say it again, nature is a natural stress buster and we’re supposed to be engaged with it in some way everyday.
With so many of us living in cities, when forests are not accessible, try walking in any natural environment or local park and consciously connecting to the nature around you. Exposure to trees, the sky and birdsong in cities has been said to improve mental wellbeing. You can grow plants in your home and office to help purify the air, soak up any potentially toxic substances and of course, emit mood-boosting phytoncides. You might also use essential oils in a diffuser or shavings like cedarwood to capture the smell of nature in your home. The conifer essential oils such as pine, hinoki cypress and hiba will remind you of the calm of the forest when you can’t go outside.
Forest bathing is not just for the outdoorsy types, it’s for everyone. Give it a go and see how you feel.