Revitalize with Forest Bathing

February 2023

Looking for a nature therapy that will resolve burnout and revitalize the soul? Then you may want to explore shinrin-yoku, a term coined back in 1982 by The Japanese Ministry of Agriculture, Forestry and Fisheries. It translates as ‘forest bathing’ but has nothing to do with water. Rather, it is the act of immersing and soaking in the healthy energy of the woods. Mindfully exploring the essence of nature has since been widely practiced throughout the world. Forest bathing clubs, guides and tutorials have even formed to help people learn how to partake is this restorative experience.

Forest Bathing is often described as a form of ‘soft fascination’. Engaging in this therapy allows one to become uplifted and enraptured by their natural surroundings. It offers a panacea for daily stresses and strains, especially in terms of unrelenting family demands at home or back-to-back Zoom meetings and looming deadlines at work. This is supported by research that has found that it leads to a more relaxed state due to strengthening the “rest and digest” parasympathetic nervous system while lowering the “fight or flight” sympathetic nervous system.

Other researchers state that forest bathing helps to establish a more positive body image. Another study found that being in a forest environment lowered cortisol (stress hormone) level, pulse rate and blood pressure when compared to an urban environment. Researchers in yet another study reported that urban dwellers gained a boost in wellbeing by simply looking up in the sky, being exposed to plants or trees or hearing birds chirping while in the city.

Another interesting fact has to do with essentials oils – known as phytoncides – that trees and plants emit to protect flora from parasites and germs. When inhaled, these natural antimicrobials provide an energy boost and promote immune function. In addition, they decrease inflammation, reduce oxidative stress, enhance sleep as well as reduce cortisol and blood glucose levels.

When going on a forest adventure it is best leave electronic devices behind. This allows one to be more in the present moment while walking mindfully or sitting amongst the trees observing and taking in their natural beauty. It involves emptying the mind and experiencing the greenery and other aspects of life within the woods. It’s important to take time to gaze upon the various colors and textures, notice smells as they arise, feel the air on your skin and allow the sounds of nature draw you deeper into a state of relaxation, balance and centeredness.

This concept is not something new, as people have always enjoyed hanging out or hiking in the woods. What is different is that it has now been well researched. Knowing the profound healing benefits naturally empowers the forest experience. In addition, methods have developed to enhance ability to gain profound benefits. For example, many forest bathers practice qigong to set the mood and increase ability to sense the subtle energy of nature.

The following qigong exercise can be practiced for a few minutes for this very purpose:

• Find a level place to stand under the canopy of the forest with feet parallel and shoulder-width apart.
  
• Extend your arms outward at shoulder height with palms upward toward the sky.
  
• Drop your shoulders and elbows allowing your arms to round downward.
  
• Gently lift your crown upward and drop your weight down through your body and through the soles of your feet into the earth.
  
• Stay grounded as you clear your mind of extraneous thoughts, tune into your breath and look through your hands into the forest.
  
• Feel and immerse yourself in the physical and energetic sensations that arise.
  
• Bask in the rejuvenation of your mind, body and spirit.
  
• Then take a moment to reflect on your experience, then shake yourself out and continue soaking in the restorative benefits of the forest.
  

Continuing with a leisurely walk through the woods and allow your body to be the guide. Savor the power of the forest through engaging the five senses of touch, taste, vision, hearing and smell. Experience becoming more connected within yourself as you reconnect with nature. Know that the increased mental clarity and creativity derived from this experience will help you in all aspects of your life.

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