Are you feeling stressed and tired? Connecting with nature through restorative forest bathing activities provides the perfect solution. Learn how walking in nature with mindfulness can benefit your health.
People have been walking in nature for eons. It’s only natural since we are a part of nature. What makes the practice of forest immersion special is how it helps us align with the healing energy of the natural world. It engages the mind’s capacity to direct and expand awareness.
Because in a world dominated by technology, we sometimes forget we are a part of nature. Connecting with nature opens the doorway for us to realign with the source of our being. Something magical happens when we are in tune with nature. Let’s learn about this unique relationship and how we can leverage its health benefits.
What Are Forest Bathing Practices?
People have been walking in nature for eons. It’s only natural since we are a part of nature. What makes the practice of forest emersion special is how it helps us align with the healing energy of the natural world. It engages the mind’s capacity to direct and expand awareness.
Pine forests are beneficial. Pine, spruce, and fir trees produce terpenes, which give them their unique, distinctive scent. These trees provide several positive health benefits.
Phytoncides have antibacterial and antifungal qualities. These substances help plants fight disease and can do the same for our immune systems. When we breathe in these natural substances, our immune system reacts. It boosts white blood cells known as natural killer cells. These cells attack and kill tumors and abnormal cells. (1)
The Science Behind Forest Bathing
Shinrin-yoku is a Japanese term that means taking in the forest atmosphere. The Japanese did not invent this process (2) but have researched it extensively to find the best way. They discovered trees in mature forests emit unique healing compounds known as phytoncides. It’s now the cornerstone of preventative health in Japan.
It means spending time in a forest to feel centered, calm and refreshed. Forest bathing is different from hiking or jogging. It focuses on slowing down and connecting with nature mindfully. You engage your senses by observing the forest’s sights, sounds, and smells. Then, to practice being fully present in the moment. This combination encourages connection with the natural world, promoting relaxation and mental clarity.
A growing body of scientific research supports the benefits of forest immersion. Here are some key studies and findings that explain the science behind forest bathing:
1. Stress Reduction
One of Japan’s earliest and most influential studies focused on reducing stress. Researchers found that people who walked in the forest had lower cortisol levels. Cortisol is the body’s main stress hormone. This was in contrast to those who spent time in urban areas. The calming effects of being in a forest helped reduce the body’s stress response. Research into the science behind forest bathing practices started with this study. It suggested how being mindful while in nature decreases stress. (3)
2. Immune System Boost
Another key finding from early research showed how forest immersion can enhance the immune response. Trees release phytoncides. These are natural compounds that protect them from harmful microorganisms. Inhaling phytoncides boosts the activity of natural killer (NK) cells. These cells are vital for our immune system, especially against cancer and infections. Research shows that the immune-boosting effects of forest or nature bathing can last for days after a visit to the forest. (4)
3. Improved Mood
Japanese studies have also shown that spending time in forests can improve mood and mental health. People who took part in restorative forest bathing activities felt more relaxed, less anxious, and happier. This also contrasts with people who spend all their time in urban environments. Forest therapy is even used in Japan as part of programs to help individuals with depression or anxiety. (5)
4. Cardiovascular Health
Regular forest immersion activities have been linked to better cardiovascular health. Research shows that spending time in nature can lower blood pressure and heart rate, reducing the risk of heart disease. Physical activity and nature both help reduce stress, leading to better heart health. (6)
5. Cognitive Benefits
If we spend time in nature we can improve cognitive functions, such as memory and attention span. A study found that forest bathers performed better on memory tasks than those who walked in urban settings. Spending time in nature provides a restorative experience that helps the brain recover from mental fatigue.
Research shows that walking in nature boosts concentration, memory, and cognitive performance. This is especially true when compared to urban environments, which can contribute to mental fatigue. (7)
6. Antioxidant Effects
Exposure to phytoncides also has antioxidant properties, which help combat oxidative stress. Oxidative stress is linked to aging and various chronic diseases. So reducing it can contribute to overall health and longevity. (8)
Summery of the Benefits and Science Behind Forst Bathing
These studies highlight the scientific evidence for these practices. They give us concrete data that proves it has a positive impact on our physical, mental, and emotional well-being. Spending time in nature and using all our senses helps us feel better. This gives us real health benefits. (9)
Forest Bathing Practices — Connecting with Nature
Forest or nature bathing involves the simple mindfulness meditation progression. It starts with the two-step meditation process and builds upon this foundation. It’s easy. This two-step process is used by children as young as 3 or 4 years old.
The second step is to expand your awareness. You open your eyes and keep awareness of your body and breath. Then, you include awareness of your surroundings.
Third, you stand and start walking. That’s it. You have the basic process for forest emersion. Here is the process in more detail.
Restorative Forest Bathing Activities
Start with The two-step Beginning Meditation
Start by sitting quietly. Place your feet flat on the ground and your back straight. Close your eyes and pay attention to how your body feels. Notice the way your body is sitting—feel the weight of your legs, the support of the chair, or the floor under you.
This is the first step of seated mindfulness meditation. You’re not trying to change anything; you’re just noticing your posture. Now, gently bring your attention to your breath. You don’t need to breathe differently. Just let your breath flow naturally in and out.
Feel the cool air enter your nose and the warm air leave. As you breathe, notice how your chest or belly rises and falls with each breath. With each inhale and exhale, you’re simply observing what’s happening without trying to change it.
Practice observing your body and breathing. Soon, you will feel your breathing calm and your mind at peace. You can take restorative forest bathing activities everywhere. Many athletes, performers, and speakers use this process for 30 seconds before they engage in an activity. It gives them a calm, focused mindset.
Expand Awareness to Include Your Surroundings
Once you can feel your body and breath, open your eyes, but maintain awareness of your body and your breath. Keep that awareness as you move. You are still aware of how your body feels and breath moves, but now you’re also aware of your surroundings.
Next, let’s begin moving slowly and with intent. Stand up and start walking, but instead of rushing from place to place, try walking as if you have all the time in the world. Pay attention to each step. Feel the ground beneath your feet, notice how your body moves with each step, and continue to breathe naturally. As you walk, expand your awareness to the world around you. Notice the colors of the walls, the texture of the floor, the sounds in the air. Your body and breath are still your part of your focus, but now you’re also taking in everything around you.
Find A Forest
Restorative forest bathing activities revolve around a focused mindset in a natural setting. So, take this practice outside. Imagine walking in a quiet, old-growth forest. The surrounding trees are tall and ancient, their leaves gently rustling in the wind.
The air smells fresh and earthy in most forests. Every step you take is on soft ground, maybe covered in fallen leaves or pine needles. As you walk, keep your body and breath as your anchor. With every inhale, breathe in the clean, cool forest air. Visualize inhaling heath and exhaling toxins.
With every exhale, let go of any tension. Expand your awareness even further. Listen to the birds singing, the breeze through the leaves, the distant sound of a stream. Feel the sunlight filtering through the trees. All of this is a part of your experience, but you are still rooted in your body and breath.
Get The Most Out of Your Forest Bathing Practices
Research scientists found the best time and place to practice depends on the tree’s diversity, the time of year, and your health. However, you can get peace of mind in just a few minutes. As a result, the best technique contains two key elements: the proper state of mind and the optimal environment.
First, it is helpful to find a mature forest. If this isn’t possible, you can use a natural space or garden and look for mature trees. Mature trees are more likely to have more phytoncides. Then, you need to spend the proper time, ten minutes or more at a time, with a weekly goal of 2 hours. Strolling around various trees enables us to gain exposure to the most phytoncides.
If you cannot go outdoors, or if a nature sanctuary isn’t near, use your imagination. Practice the mindfulness meditation suite indoors. Visualize your perfect forest. Obviously, you miss out on connecting with nature, and you won’t be able to absorb any Phytoncides, but you can still find the peace of mind.
The science behind forest bathing confirms that running through the forest doesn’t have the same benefits. Noone really knows why for sure. Perhaps, it doesn’t give the body and lungs enough time to absorb the essential elements. So, it pays to slow down, watch, and listen. Listen to both nature and your body.
Take your time. You need to spend enough time in one place to absorb the compounds. These observations provide guidelines on the best practices to get the best results, where the second part of the process comes in.
You can derive everything that is healthy for yourself in the woods. — Vanessa Carlton
Remember, Mindfulness Meditation is at the core of this technique. Research shows that combining these two processes gives us the maximum benefit. Mindfulness enables us to focus our attention outward. It makes us aware of our bodies and our surroundings.
If we are mindful, we can often find the right place to practice. Listen to your intuition. If something catches your attention, pay attention. Look, listen, and feel your surroundings. If you feel inclined to sit and meditate, then do so. You might have an inclination to stand barefoot.
Live in the sunshine, swim in the sea, drink the wild air. The lover of nature is he whose inward and outward senses are still truly adjusted to each other; who has retained the spirit of infancy, even into the era of adulthood. His intercourse with heaven and earth becomes part of his daily food. In the presence of nature, a wild delight runs through the man, in spite of real sorrows… ― Ralph Waldo Emerson, Nature and Walking
This process is a form of walking contemplation with an awareness of our surroundings and bodies. So, keep this separate from other activities. Remember, forest bathing practices are a solo event. To ensure you get the most from this practice, don’t bring your children or pets. These are distractions; it’s not a time for conversation, nor is it time for aerobic exercise. So refrain from checking your steps on your smartwatch or step tracker.
The ideal place is an old-growth forest with various native trees and bushes. If you cannot find an unspoiled forest, a park is the next best thing. If you cannot go outdoors, use the seated method and visualize your favorite landscape. Remember, mindfulness meditation has benefits of its own.
In Conclusion
Restorative forest bathing activities are a natural progression of mindfulness. Start by focusing on your body and breath, then gradually include the world around you, and finally, you let the forest become part of your awareness.
Keep in mind that you’re not just walking through nature; you are part of nature. When we spend time in nature we feel its calmness, its energy, and its peacefulness, while staying fully present in the moment.
References
(1) Immerse Yourself in a Forest for Better Health
(2) Shinrin-Yoku (Forest-Bathing) and Nature Therapy: A State-of-the-Art Review.
(3) Effects of forest-bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. National Library of Medicine
(4) Effect of forest bathing trips on human immune function. National Library of Medicine
(5) Spending at least 120 minutes a week in nature is associated with good health and well-being. National Library of Medicine
(6) Effects of Forest-Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males. National Library of Medicine
(7) Effects of forest bathing and the influence of exposure levels on cognitive health in older adults: Evidence from a suburban forest recreation area. ScienceDirect.com
(8) The Effects of Forest-Bathing on Stress Recovery: Evidence from Middle-Aged Females of Taiwan. MDPI open Journals.
(9) Medical empirical research on forest-bathing (Shinrin-yoku): a systematic review. Biomedcentral.com