The concept of forest bathing is not new. In fact it was identified as a trend way back in 2015 at the Global Wellness Summit.
Dr. Qing Li, one of the world’s leading experts on the power of trees and spending time in nature, presented at the summit research and scientific studies conducted in Japan since the mid-1980s, showing evidence that “Shinrin-yoku” (as it is called in Japan) lowers blood pressure and significantly boosts natural killer (NK) cells and anticancer proteins.
Fast-forward to today and the practice of forest bathing has been the subject of extensive scientific research, highlighting its numerous health benefits.
You can now find retreats and resorts offering forest bathing experiences around the world but it’s also a practice you can indulge in wherever you are, near home or on your travels.
Below we delve into the research, benefits, D.I.Y tips and a few special places to dip your toes into forest bathing therapy – if you haven’t already!
What is Forest Bathing?
The practice of forest bathing was officially developed in Japan in the 1980s as a response to the country’s growing technological culture and increasing stress levels. The Japanese government recognised the need for its citizens to reconnect with nature.
This result was Shinrin-yoku, a formalised practice to encourage people to spend more time in forests to promote wellbeing and healing.
The term “Shinrin-yoku” translates to “forest bath,” which beautifully captures the essence of the practice – basking in the atmosphere of the forest and absorbing its sights, sounds, and smells in a mindful way.
Unlike hiking or walking for exercise, forest bathing is about being present with nature, engaging all five senses, and creating a meaningful connection with the natural world around you.
The goal is to slow down, breathe deeply, and cultivate a sense of calm and tranquility by immersing oneself in the forest environment.
Over the years, the concept has spread globally, capturing the interest of nature enthusiasts, mental health practitioners, and scientists alike.
The benefits of forest bathing according to the research
Some noteworthy studies show the numerous ways that forest bathing and being in nature can have on the body and mind:
- Stress reduction: a study by Yoshifumi Miyazaki and Chiba University measured the physiological and psychological effects of forest environments on participants, with results showing significant reductions in cortisol levels, heart rate, and blood pressure.
- Improved Immunity: Dr. Qing Li conducted experiments that revealed increased activity of NK cells in individuals who spent time in forest settings. These cells are crucial for combating infections and preventing diseases.
- Better mental health: A nature Study by University of Exeter found that individuals living near green spaces had better mental health outcomes and reduced rates of mental disorders. This aligns with the positive psychological effects of spending time in forests.
- Improved mood: Researchers at Stanford found that participants who walked in natural environments experienced reduced neural activity in the subgenual prefrontal cortex, a brain region linked to depression and anxiety.
Forest Bathing therapy
Practicing forest bathing is simple and accessible. You just need to be willing to take the time to connect with nature. It’s also a form of therapy you can undertake on your own.
Here’s a few key things to remember when embarking on your nature experience:
- Choose the Right Location:
- Select a forest, park, or natural area that resonates with you. It should be a place where you feel comfortable, safe, and at ease.
- Disconnect from Technology:
- Leave your phone, camera, and other electronic devices behind. The goal is to be fully present and engage with the environment without distractions.
- Engage Your Senses:
- Take slow, deliberate steps and pay attention to the sights, sounds, and smells around you. Feel the texture of leaves, listen to the rustling of trees, and inhale the fresh forest air.
- Embrace Mindfulness:
- Practice mindfulness by focusing on your breathing and being aware of your thoughts and feelings without judgment. Allow yourself to be fully immersed in the experience.
- Take Your Time:
- There is no need to rush. Spend at least an hour or more wandering through the forest, allowing yourself to unwind and let go of any stress or tension.
- Reflect and Relax:
- Find a quiet spot to sit or lie down and simply be. Reflect on the experience, let your mind wander, and enjoy the peace and serenity of the natural world.
Forest bathing experiences in Australia
Our world suffers from “nature deficit disorder,” and as time in nature becomes a new luxury, retreats, hotels, spas and eco-travel companies are tapping into more outdoor programming, taking advantage of intrinsically beautiful locations and offering unique experiences that involve bathing in nature.
Opportunities abound to connect with nature wherever your travels take you, even finding green spaces in the biggest cities (consider Singapore for example), but If you would like to be guided by a forest bathing therapist, here’s a few suggestions here in Australia:
- Experience Nature specialises in luxury guided private forest tours in the Southern Highlands and Shoalhaven area of NSW.
- Mayu Kataoka, a Sydney-based Certified Forest Therapy Guide with the Japan Forest Therapy Society offers Shinrin-yoku walks in the Blue Mountains, or enjoy a 3 day forest retreat with ForestMinds.
- Mindful Forest Bathing is a company in West Australia offering forest therapy experiences as well as nature journaling and nature meditation sessions.
- Qii House Eco-Retreat in Lorne has an INFTA internationally accredited rainforest Forest Therapy Trail on the property, along with a Forest Bath House and therapists to guide you.
- Many Australian wellness retreats (link) incorporate nature walks and forest bathing sessions in their programming, like Nirvana Wellbeing Retreat on the Southern Gold Coast.
The evidence is overwhelming. As you walk in the forest, or any nature reserve, you’re enveloped by the atmosphere (sounds, colours, scents and more), forced to slow down, be present and experience all the beauty of the natural world -offering a multitude of health benefits! So put down your phone, put on your walking shoes, and start making forest bathing part of your wellness routine.
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