Bathing … in the Forest?
“I think that I cannot preserve my health and spirits, unless I spend four hours a day at least – and it is commonly more than that – sauntering through the woods and over the hills and fields, absolutely free from all worldly engagements.”
From his essay, Walking, by Henry David Thoreau
Whether getting into the woods is a walk out our back door, or a drive down the road, we are lucky when we can escape to the woodlands. Surrounded by tall trees is peaceful, and getting out in the fresh air, feeling the sun on our face, and breathing in the smells of the forest can do wonders for our health.
There are a few measured ways to enjoy our natural surroundings. Certainly walking or running on wooded trails is an effective way to fit in some exercise. It feels more rewarding than being in a gym. But there is another way to enjoy the woods that you may not have heard of … and that is through something called Forest Bathing. Before you rush into the woods, know that this is done fully dressed. Think about it as immersing yourself in the surroundings of the forest. You are not running or even briskly walking. You are not talking to a friend or chasing your dog. You are just, well, “bathing” in the forest, taking in all the sights, sounds and smells of the trees that surround you.
The term “Forest Bathing” translates from the Japanese practice of Shinrin-yoku, developed in the 1980s as a mindfulness technique. And just what is it? It’s as simple as walking through the forest, but in a mindful, connected way. This practice encourages you to slow down and create a connection with your surroundings, bringing your senses into the experience. What do you see? What do you smell? What do you hear? What does that green moss feel like that cascades over a large boulder? Touch that rough bark. Glance up as you hear a red tailed hawk screech and skim over the tops of the trees. Dip your fingers into the cold stream snaking through the woods. Hopefully you have left your phone behind, or at least silenced it, and are focused on your current surroundings, pushing away distracting thoughts of the things you have to tackle on your to do list.
Dr. Qing Li has been a leader in writing, researching and measuring the benefits of Forest Bathing as a mindfulness practice. In his book, Forest Bathing, he writes:
“Forest bathing is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell, and touch. Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world.”
Those benefits, for one, include serving as a natural stress reducer and a possible solution to enhancing our ability to have a restful night’s sleep. Other powerful benefits have been documented that tie to strengthening our immune system, lowering blood pressure, and even building our defenses against many chronic illnesses.
Additional research suggests that spending quality time in the woods can expose us to phytoncides, aromatic compounds from plants that are released into the air. When we breathe in the forest, we also breathe in these phytoncides, which are linked to increasing white blood cells, sometimes referred to as natural killer cells. These natural killer cells support the immune system and are linked with lowering the risk of cancer. Additionally, phytoncides reduce the concentrations of stress hormones.
Another interesting study measured key health markers resulting from a walk in the woods, versus a walk in the city. Forest walks resulted in a 12.4% decrease in the stress hormone cortisol, a 7% decrease in sympathetic nerve activity, a 1.4% decrease in blood pressure, and a 5.8% decrease in heart rate.
Exercising outdoors offers another benefit: people tend to spend more time doing it. Walking through the woods doesn’t feel like a chore at all – something that you have to do. It can be both relaxing and restorative, gifting you with a focus and energy for the rest of your day. Like Dr. Pamela Peeke, a fellow of the American College of Sports Medicine and author of Fit to Live says:
“Nothing makes you feel more childlike than being outdoors. You’re modulating stress hormones, increasing endorphins and increasing the secretion of serotonin.”
If walking was an actual drug, it would be making headlines. Doctors are catching on, realizing that the simple act of writing a prescription for walking or Forest Bathing is effective. And for the patient, having a script in hand that dictates the time and frequency required to “go for a walk” can be motivating to get out there and move, certainly elevating this activity as a health priority. Especially when this action can eliminate the need for a true drug down the road.
As Dr. Robert Sallis and Dr. Karen J. Coleman ask in the Sports Medicine Bulletin:
“What if there was a pill you took one day that lowered your blood pressure, prevented diabetes, improved your mood and protected against depression, increased bone density and prevented fractures, helped you remain independent as an older adult, enhanced your ability to think, and gave you more energy?”
Such a drug already exists, and it’s called walking. “If walking was a pill or surgical procedure, it would be on 60 Minutes” notes Dr. Sallis.
So back to the here and now. I invite you to try Forest Bathing … or just simply using the woods as your outlet for exercise and exploring. And if you still find it hard to prioritize getting out in the woods because of an overwhelming schedule, show your doctor this prescription, and maybe, he or she will write you a script – for a walk in the woods. That sounds like a type of medicine that we can all agree upon.
One Key Takeaway
The term “Forest Bathing” translates from the Japanese practice of Shinrin-yoku, developed in the 1980s as a mindfulness technique. And just what is it? It’s as simple as walking through the forest, but in a mindful, connected way. This practice encourages you to slow down and create a connection with your surroundings, bringing your senses into the experience. Best of all, it promotes the profound health benefits of de-stressing, better sleep, and even building defenses against many chronic diseases.
Resources:
Forest Bathing, Dr. Qing Li
Time Magazine: Why Spring is the Perfect Time to Take your Workout Outdoors
Positive Psychology: 23 Amazing Benefits of Mindfulness for Body and Brain
NPR, Forest Bathing: A Retreat in Nature can Boost Immunity & Mood
Nature and Forest Therapy.earth