Forest Bathing: How the Woods Can Heal Your Body and Mind
🌲 Forest Bathing
Discovering Shinrin-yoku: Its History, Science, and Seasonal Practice
By Mary Hanlin
Originating in Japan, shinrin-yoku (which translates to “forest bathing”) is the wellness practice of immersing oneself in a natural forest environment, rather than simply walking through the forest. The practice was developed by the Forestry Agency in Japan in the 1980s as a response to a spike in chronic health issues related to workplace stress and was promoted by the Forestry Agency there as a way to reconnect with nature to recenter oneself, relieve stress, and increase well-being.
The connection between walking in the woods and wellness can seem intuitive to many of us here in the Inland Northwest, as outdoor recreation is a favorite pastime for many.. Increasing research in a variety of fields is creating a growing body of evidence that shows spending time in the forest reduces the stress hormone cortisol, lowers blood pressure and heart rate, and calms the nervous system, improving mood and attention. There appears to be a correlation between forest bathing and exposure to phytoncides (antimicrobial volatile organic compounds emitted by plants and trees), which increases natural killer (NK) cell activity within our bodies, which may support our own immune defences.
Forest bathing can be practiced in a variety of ways. The main idea is mindful sensory engagement with the forest: dress for weather/terrain conditions, turn your phone off or to silent/airplane mode, slow your pace, and notice what you see, hear, smell, and feel. You might find an interesting tree and stop to spend time next to it, sit under it, touch it (sure, you can hug it if you want!). Sit quietly under the canopy, focusing on your breath and the sound of the wind through the branches, notice the leaves, grass, moss, and other plant life on the forest floor.
Traditional forest bathing sessions usually last for hours, but in a world where that time can be hard to come by shorter practices and even mini sessions can be a great way to explore the practice and experience the restorative benefits of forest bathing. Starting small with your forest bathing sessions is a great way to create the habit and curate a connection to the natural world we are inherently connected to.
A year-round practice fosters noticing and connection to the cycles of the earth and the movement of time in the place where you dwell. Winter's quiet woods encourage deep reflection and remind us that deep, resilient growth is often happening under the surface when life appears dark and quiet. The fresh buds and leaves of spring show us the beautiful return of a season of rest and propel us forward into an explosion of lushness that envelopes all of our senses. Summer calls us to invest in both work and play with the longer days here in the north, the earthy scent of sun-baked leaves and soil calling us to immerse ourselves in the natural world before the autumn turn from green to vibrant yellows, reds, and oranges reminds us to appreciate the transitory nature of not just the natural world but also of the human experience.
With every season, we can experience a unique sensory experience and grow a deep year-round practice of connecting to ourselves through a relationship with the natural world. Forest bathing can be practiced anywhere you can access trees, from your local park to a state or national forest. We invite you to put on some layers and head outdoors to slow down, breathe deeply, and notice the world around you. With growing scientific support and a flexible approach that supports a consistent practice, forest bathing is a gentle and practical way to support both mental and physical well-being, one walk in the woods at a time.
Sources:
Forest Bathing in Japan (Shinrin-yoku). Japan National Tourism Organization
