Forest Bathing: Reconnecting with Nature

‘It is clear that our bodies still recognise nature as our home…’ – Yoshifumi Miyazaki

Step into the serene embrace of nature with the Japanese practice of forest bathing, or shinrin-yoku. This blog will explore the art of forest bathing and reconnecting with nature. You will learn how to immerse yourself in the calming presence of the forest, or the natural surroundings you have access to – you can still practise forest bathing if you live in the city in an apartment. Unravelling the stress-relieving benefits, and delving into the positive impact nature has on the immune system.

Understanding Forest Bathing

Forest Bathing, or Shinrin-Yoku is a traditional Japanese form of relaxation, meditation and connecting with nature. It’s the simple and therapeutic act of spending time in a forest.

If you’ve ever been in a forest, listened to the birds and watched the sunshine filtering through the leaves, you’ve already participated in one of the best things you can do for your physical and mental well-being.

Forest Bathing has been considered a form of preventive medicine since the 1980s, when researchers discovered the practice boosts immunity and alleviates anxiety.

Subsequent studies showed that soaking up the forest environment – the lush greenery and innate stillness broken only by birdsong –  is also powerful enough to reduce cortisol, our body’s stress hormone.

The Science Behind the Calm

Research has found that spending just a few hours reconnecting with nature can lead to a significant decrease in cortisol levels, a hormone that is often associated with stress. 

Elevated cortisol levels can suppress the immune system so finding natural ways to reduce stress is paramount to a positive, well functioning and supported immune system.

The mental health benefits of immersing yourself in nature are well documented. 

“Research using EEG and other measures to study brain activities during nature exposure find that rhythmic brain activity indicates better attention, higher functional connectivity and altered sensory processing”

One of the key factors that contribute to the stress-relieving benefits of forest bathing is the presence of phytoncides. Phytoncides are natural compounds emitted by trees and other plants. These compounds have been shown to have a calming effect on the body, promoting relaxation and reducing feelings of anxiety and stress.

“Forest bathing is a process of rewilding, simultaneously the most natural and the hardest thing. It’s a stomping out of all our learned behaviours so we can reacquaint ourselves with our true selves and, with that, the web that comprises every living thing.”  – Julia Plevin

The Immune-Boosting Magic of Nature

Did you know that exposure to a diverse range of microbes found in soil and air can stimulate and strengthen the immune system? This exposure helps train the immune system to identify and combat various pathogens. Frequent contact with dirt and soil exposes us to numerous beneficial microbes, which engage and exercise our immune systems, improving our natural biodiversity. Unfortunately, increased city living and sterile environments have caused the loss of much of this biodiversity.

We need forest microbes in our daily lives, for the wealth of benefits they provide, they are essential for keeping our immune system healthy, strong and ultimately more resilient.

So next time you’re feeling stressed or overwhelmed, consider taking a walk in the woods or spending some time in a nearby park. Your body and mind will thank you.

City Dwellers 

Many people who live in urban areas and don’t have a forest nearby, look for your local city parks, botanical gardens, or create a nature-inspired oasis with indoor plants.

There are lots of ways to enjoy the benefits of nature, even if you live in a small space:

• Keep houseplants in your window
• Open your windows to allow fresh air into your home
• Place photos or artwork depicting natural scenery in your home and workplace
• Schedule a 10 minute walk during your day
• Hang a calendar with photos of trees near your desk
• Stay in touch with the seasons, notice the changes in the air
• Place a small fountain in your home or on your patio for the sound of water
• Burn naturally scented candles or essential oils in an electric diffuser
• Find an allotment or join community garden

How to Forest Bathe

Whether you are in nature or at home taking part in this practice, allowing yourself to become fully immersed by your senses, all distractions switched off can be more challenging than you think. I’ve put together this handy step by step guide to help get you started:

1. 1. Find a quiet place to sit or lie down and either turn off your devices or silence your notifications.If you are home, burn a woody scented candle or essential oil blend in an electric diffuser. Pine needle, cedarwood, vetivert, tea tree, eucalyptus, frankincense and sandalwood are all wonderful scents to create your forest at home.
   2. If you’re home start this playlist and take some long breaths deep into the abdomen. If you’re in nature, close your eyes and tap into the sounds you can hear, can you feel a breeze on your skin, connect the palms of your hands with the earth. Count to 4 on the inhale, 8 on the exhale. Slow, extended breaths signal relaxation to your body.
   3. With your eyes closed, continue with your breathing rhythm, take in your mind’s surroundings using your senses. How does your environment make you feel – your visualised environment if you are at home? Be hyper observant, at all of nature’s small details, the sounds in particular.
   4. Turn away the every day thoughts and to do lists which may pop into your mind during this time. Let the sounds you hear, the smells, and what you can feel be at the forefront of your concentration.
   5. Stay here as long as you can, start with a comfortable time limit and build up to longer periods. Notice how you feel after this practice, noting down your feelings and emotions. Try adding an affirmation to the end of your practice too.

“Take a moment to appreciate your surroundings and listen to the sounds around you: twittering birds, rustling bush, trickling streams. Breathe in clean, fragrant air and soak in the sights of the textured ground and the shapes of the leaves in the sky. Touch the ground, visualising soft, green moss carpeting the shaded stones, or the rough bark on the trees. Let the stillness around you influence your state of mind and make you forget the constant bustle of the every day. This is a sensory experience”

I hope you enjoyed this blog on forest bathing, have you tried it before? Let me know in the comments. My favourite books on forest bathing are Into The Forest by Dr Qing Li and Walking in the Woods by Yoshifumi Miyazaki.

Did you know two of our products contain a unique forest microbe extract – also called humus extract, discover our forest infused products here with Metsa – our ultra hydrating ceramide moisturiser or Või – our restorative and balancing body lotion bar. Both are perfect companions for your forest bathing practice or your daily exposure to the goodness of the forest.

Alice x