And into the forest I go…. Forest Bathing and it’s benefits

Forest bathing isn’t a totally new idea, although it seems to have reached new eyes thanks to a number of tiktoks videos, but what actually is forest bathing, and why should we all be doing it?

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Forest bathing is a Japanese practice and is a process of relaxation; known in Japan as shinrin yoku, and it’s a simple method of being calm and quiet amongst the trees, and observing nature around you. Taking part in this practice can help both adults and children de-stress and boost health and wellbeing in a natural way. It’s a form of “eco-therapy”, where you immerse yourself in a forest or a woodland park.

While not everything can be solved with a walk in the woods, being surrounded by nature can help you feel pretty good, especially if you’re having “one of those days”.

How can forest bathing help us?

1) It reduces anxiety and depression.
Once you start taking regular walks in forests or wooded areas, you’ll soon start to notice any anxieties or depressive moods start to just melt away. As humans, we’re wired to feel a level of comfort when we’re in nature, which can help us feel more relaxed.
A 2016 study* that compared forest bathing to walking around a city found that being in nature changed dopamine levels in the brain and it was noted in the study that “Urinary dopamine after forest bathing was significantly lower than that after urban area walking, suggesting the relaxing effect of the forest bathing.”

It may also have something to do with “getting away” from your reality. Familiar scenery may already subconsciously be associated with certain stressors, so it really could help to step into nature whenever you’re jittery, anxious, or depressed.

2) It improves focus.
If you’re distracted or unfocused, spending some time outside may help you reset and recenter, thanks to the attention restoration theory. This is the mechanism by which attention and concentration are improved after exposure to nature.

The theory proposes that nature renews your attention and mental well-being after you exert mental energy, for instance, “after spending sleepless nights studying for exams or working tirelessly on a project or assignment.” Twirling around in a lovely, green space can also be “attentional broadening” because it stimulates all your senses.

3) It reduces fatigue and burn out.
For the same reason, forest bathing may relieve feelings of fatigue. A walk in the woods will provide you with a dynamic and enriched yet non-threatening experience. In other words, as you walk down a peaceful trail or stroll toward a river, your mind will be too busy taking in all the sights and sounds to be tired or overwhelmed.

The attention restoration theory can be good for people who are feeling burnt out, too. To truly restore yourself, Darley recommends skipping the hike or vigorous walk and instead meandering, sitting quietly, or grounding yourself instead.

4) It can boost self-esteem.
Ever notice that you feel more like yourself while out on a hike? This could be down to our innate love of nature. And it may explain the intangible sense that you’re fully “you” when out in the woods. The sense of belonging that occurs during a forest bath has been linked to improved self-esteem, so if you’re feeling bad about yourself, try stepping away and into nature.

How to try Forest Bathing.

You don’t have to walk through a picturesque national park or spend an entire day outside in order to feel these effects. Depending where you are, find a good source of nature. You don’t need to journey deep into a forest for these benefits. Just look for any green area. It could be an urban park, a nature preserve, or a trail through suburban woods. Forests with conifers are thought to be particularly beneficial. To feel the full benefit, regular forest bathers suggest spending at least two hours a week outdoors, but benefits have been seen in as little as 20 minutes.

Tips for beginners.

🌲 Turn off your devices to give yourself the best chance of relaxing, being mindful and enjoying a sensory forest-based experience.

🌳 Slow down – move through the forest slowly so you can see and feel more.

🌲 Take long breaths deep into the abdomen. Extending the exhalation of air to twice the length of the inhalation sends a message to the body that it can relax.

🌳 Stop, stand or sit, and switch on all senses. What can you smell? What can you hear? Notice the sounds of the wildlife, or the wind in the trees and the colours of the leaves.

🌲 Take in your surroundings using all of your senses. How does the forest environment make you feel? Be observant, look at nature’s small details from the various colours and textures to the sounds of nature and any wildlife.

🌳 Sit quietly using mindful observation; try to avoid thinking about your to-do list or issues related to daily life. You might be surprised by the number of wild forest inhabitants you see using this process.

🌲 Keep your eyes open. The colours of nature are soothing and studies have shown that people relax best while seeing greens and blues.

🌳 Stay as long as you can, start with a comfortable time limit and build up to the recommended two hours for a complete forest bathing experience.

🌲 Boost your forest bathing experience by carrying crystals with you such as Green Moss Agate or Hematite, both of which are amazing for connecting you to the energies or the Earth and Mother Nature.

Do you enjoy Forest Bathing or have you never done it before?

We really enjoy it in our family, and our favourite places to forest bathe is on the woodland walk at Speke Hall, the woodlands at Formby and at Dartington.

Let me know if you have any favourite spots in the comments below.

Love,
Kate

PS: if you want to know more about the benefits of forest bathing and it’s benefits, I highly recommend this book:
Forest Bathing (affiliate link)

* Li, Q. 2016. Effects of Forest Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males. Evid Based Complement Alternat Med. doi: 10.1155/2016/2587381.