Equanimity

Forest bathing

Continuing on the theme of Stress Awareness Month. In last week's A path away from stress, we explored how stress sneaks in, how it stores in the body, the science, health statistics, plus various perspectives and tools for living with it more mindfully.

This week, we’ll look closer at one scientifically proven way of processing stress: Shinrin-yoku, or “forest bathing”.

This is not another wellness trend, but rather a term that was coined for a government health campaign in Japan in 1982. Behind it were strong industrial advancements and a tech boom that had driven many Japanese people to move to the cities. As nature gave way for new urban infrastructure, green spaces began shrinking everywhere and people started feeling the negative effects of staying indoors. The country experienced a social crisis with many stress-related illnesses and increasing, work-related burnout ‘Karoshi’. Inspired by their vast natural landscapes, and ancient Shinto and Buddhist beliefs that emphasise nature as a source of spirituality and solace, the government prescribed forest bathing, a national health practise to bring people back outside.

It is more than just walking in the woods. Rather, this grounding technique asks for our full awareness in the forest, letting all five senses come alive through immersion. In forest bathing the idea is to slow walking down and also sit: actively listen to bird twitter, smell the earthy soil and moss, see the detail of leafy green surroundings, taste the pure air, and touch tree textures. Focusing on these soft fascinations (interesting but not demanding) helps remove focus from the cause for stress and onto the present, helping the mind rest, restore creativity and attention span.

As people were encouraged to seek out forests to combat stress, the effects were extensively studied. Positive impacts became overwhelmingly clear. Forest bathing researchers in Japan were able to prove that it had many calming effects on the body, and benefits were seen on overall health.

Thanks to plant photosynthesis in the forest, the air is more oxygen-rich, supporting improved blood oxygenation and brain function. Chlorophyll-containing plants in the forest also facilitate the release of airborne phytoncides, essential oils and natural disinfectants from trees and plants. Phytoncides were found to have an intricate impact on our nervous, endocrine and immune systems. By inhaling them, the activity in our “rest and digest” parasympathetic nervous system increases by 17% and equally decreases the sympathetic nervous system “fight or flight” response. This supports endocrine regulation, lowering levels of stress-related hormones such as adrenaline, noradrenaline, and cortisol. Moreover, phytoncides are powerful antioxidants with anti-inflammatory effects, that boost our immunity and increase our number of immune cells that fight infections and viruses. Exposure to forest soil, plants and air has also been linked to increased diversity in the human gut microbiome, which plays a key role in immune strength, metabolic health and mood regulation. This simple mindfulness practise is even associated with reduced mental fatigue, improved mood, cognitive performance and sleep.

The positive effects can remain up to thirty days later, even if only a few hours were spent in a forest.

The practise of Shinrin-yoku can be done anywhere. A nice resource, is the book by Dr. Qing Li on Forest Bathing: How Trees Can Help You Find Health and Happiness, which explores the practice in more depth and highlights forests around the world.

What the science tells us, is that there is a free health tool that is right outside your door. For many countries, living active lifestyles outdoors was always part of a cultural DNA. Endless activities ranging from hiking and walking to fat-biking, running, seasonal berry picking, mushroom foraging and skiing keep people wildly entertained in woodlands all year around. With the health benefits of connection with nature more clearly recognised, many nations are increasingly also supporting doctors and healthcare providers who hand out “green prescriptions” asking patients to spend more time in nature.

Access to a forest is a privilege not everyone has at all times. Exposure to a green park in an urban setting, for example, is still better than walking through a grey city landscape, even if it does not offer the same benefits as full immersion in a forest. An alternative to forest bathing, is “mindful walking”, a practice in its own right, that brings the same quality of attention to whatever green spaces you have access to, also offering proven benefits for emotional regulation.

A mindful walk is about taking a leisurely stroll, perhaps a bit slower than usual, and really paying attention to how each step feels, how the body moves and how present you are. Then, shifting the focus to the world around you, the light, the air temperature, the sounds. Noticing the little details close by and the shapes further away. There’s no need to label or judge anything; it’s about bringing awareness to things you might not have noticed before, even if you’ve walked the same path many times. This then helps your mind unwind and supports your nervous system.

According to Positive Psychology, “Mindful walking may take a little time to get used to, but it is worth persisting.” If you would like to try this, you can refer to their mindful walking audio recommendations, including apps with guided resources you can use wherever you are.