Most people know how it feels to spend time with nature, where the scent of the trees and the sound of the forest gives a sense of comfort. In Japan, there is a practice of soaking in the forest through all senses in a technique called forest bathing or shinrin-yoku.
What Does Forest Bathing Look Like?
Forest bathing is a physiological and psychological exercise that emerged in Japan in the 1980s. Its purpose is to relieve modern life's burnout and inspire people to reconnect with nature and protect the country's forests.
This ecotherapy differs from jogging, hiking, or outdoor exercise but involves using the senses to notice the surroundings. It is simply being in nature and connecting with it by seeing, hearing, tasting, smelling, and touching.
As a mindfulness practice, forest bathing can be practiced alone and in silence so you can pay full attention to the surroundings. However, trying the first few times with a guide who can suggest ways to enhance your senses and share the exciting things you notice is also helpful. Observations from other people can also inspire you to look for new items.
The practice of forest bathing is open-ended, with no predetermined outcome. There is also no singular way to perform this, nor is there an exact amount of time prescribed. However, there are various activities within forest bathing, such as sitting, standing, walking, and deep breathing, which can be done while being mindful of one's senses.
Forest bathing can also be done in any safe nature space. The main principles are to go in silence and to go slow. Its primary purpose is to use the senses to find natural things that bring you peace and happiness.
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Benefits of Forest Bathing
Research shows that forest bathing can improve several aspects of human health. In a study published in 2021, experts revealed a decrease in systolic blood pressure after 12 healthy participants practiced forest bathing for a two-hour stint. In a study published in 2018, researchers reported improvements in heart rate variability in 485 male participants while walking in a forest for just 15 minutes.
Another research found reduced oxidative stress, inflammation, and chronic heart failure biomarkers in elderly patients after participating in two four-day forest bathing trips. It was also confirmed that a five-day trip enhances immune health, as indicated by an increase in natural killer cells.
Forest bathing was also discovered to offer psychological benefits. A review of 20 research studies published in 2022 revealed consistent improvements in mood in participants after forest bathing sessions. For greater benefits, experts suggest spending two hours in nature every week for more noticeable improvements in well-being, measured as a change in self-reported health.
For those who cannot commit much time to forest bathing, shorter visits to nature, as fast as 20 minutes per day, adding up to two hours per week, is still beneficial. The levels of stress hormone cortisol typically decrease in people who spend 15 minutes of forest bathing.
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