I first saw the term “forest bathing” in a bookstore in Maine. To my surprise, there are entire books on the topic. I thought forest bathing was a term that poked fun at “being one with the forest”, but it turns out it’s a real thing.
What I learned about forest bathing
Forest bathing originated in Japan. The idea behind forest bathing, or shinrin-yoku, is to counteract everyday stresses by reconnecting with nature. It’s not about hiking or working out. It’s just about immersing yourself in nature to promote physical and mental well-being. Something like slowing down, noticing what’s around you, and being very present. Forest bathing originated in Japan in the 1980s by Tomohide Akiyama, Director General of Japan’s Ministry of Agriculture, Forestry, and Fisheries. It was part of a campaign to encourage people to visit forests for health benefits and to promote environmental conservation.
The benefits of forest bathing
A number of studies have documented the physical and mental health benefits of forest bathing:
- Physical Health (sources: PubMed; Stanford)
- Boosts immune function by increasing “natural killer” cell activity through exposure to phytoncides (essential oils released by trees)
- Reduces blood pressure, heart rate, and stress hormones like cortisol
- Improves sleep quality and reduces the risk of chronic diseases like heart disease or diabetes
- Mental Health (sources: PubMed; Psychiatry.org; and another PubMed)
- Decreases symptoms of anxiety, depression, anger, fatigue, and confusion
- Reduces chronic pain and improves overall mood
Getting started with forest bathing
When I read more about forest bathing, it wasn’t as intimidating as I thought. You’re not supposed to feel a specific way at any specific time. It’s more about being present and being in nature than following specific steps. Though if you appreciate outlines like I do, you could follow something like the below.
- Find a quiet spot free from distractions
- Disconnect from technology and leave devices behind
- Move slowly or sit still to mindfully absorb the environment
- Engage all your senses and notice details: observe nature’s sights, sounds, smells, and textures; e.g., the bark patterns, or the sound of rustling leaves. Breathe deeply.
There are certified guides out there that can also help lead these experiences. This site exists to help find guides or walks in your area: https://www.forestbathingfinder.com/.
The Association of Nature and Forest Therapy and Treeming.org are resources to get certified as a guide as well.
Bring the forest home
If it’s difficult to get out into a forest, you can bring the forest home in a way. Certain scents (especially of trees) can bring some of that calm home.
Essential oils and candles with scents like fir, pine, and patchouli in diffusers or candles to create a forest-like ambiance. Here is an example candle from Slow North.
For skincare, Tatcha’s Forest Awakening line is inspired by Japanese forests, with notes of hinoki, cedar, and pine.
For nature-inspired decor, incorporate elements like potted plants, natural wood furniture, and earthy tones.
It’s easy to get started and the benefits may be great
The biggest thing I learned is that it doesn’t have to be complicated. Nature is healing, and there’s no expertise required to start getting out in nature and forest bathing. It’s a mindful practice that promotes overall wellbeing through a deeper connection with nature. I hope I can practice more of this in the future, especially out in West Virginia.
For books on forest bathing, check out:
