Forest Bathing

Have you heard of forest-bathing? If not, read on ....

Studies suggest that leaving urban spaces to spend quality time in nature leaves us feeling calm and rejuvenated. Apparently city dwellers spend up to ninety percent of their time indoors, either in buildings or in cars. That’s a lot of time inside and given the healing properties of getting out and about in nature, it’s no wonder that stress levels are rising. And as we now know there are many health downsides to living in a state of stress or heightened anxiety.

Recently I visited Japan, and although it is known as one of the most densely populated countries on earth, forests and mountains actually constitute sixty-seven percent of Japan’s landmass. And the more time you spend in Japan, it becomes easier to understand the strong connection to nature that the Japanese have and how they have recognised the benefits of immersing themselves in it.

During my stay I had the opportunity to walk part of the Nakasendo Way - an old trade route through the mountains that takes you on a journey to the heart of Japan’s main island Honshu. Established around the eighth century it spans over five hundred kilometres to link Kyoto with Edo (now called Tokyo). Walking the trail provided me with a wonderful glimpse into rural Japan as I traversed cedar lined paths, rivers and waterfalls. It also gave me an opportunity to walk through old villages, view historic inns, meet farmers who were kind enough to share produce and have a chat, as well as staying in traditional ryokan that had often been in one family for multiple generations and been beautifully restored over the years.

One of the highlights was passing through the YOKU area which is famous for forest bathing. So what is forest-bathing or Shinrin-yoku? Whilst it sounds like you’ll be taking a dip in a glacial stream, (I did that too), forest-bathing is actually the term used to describe walking consciously. Being relaxed, yet observant as you absorb the atmosphere of the forest through all five senses – sight, hearing, taste, smell, and touch. A growing body of scientific evidence supports the calming, rejuvenating and restorative benefits that Shinrin-yoku can have on our physical and mental health, and hence is gaining in popularity as a preventative health and healing approach.

The concept and benefits of Shinrin-yoku were first introduced into the national public health program in 1982 by the Japanese government in 1982. Forest-bathing has been demonstrated to lower blood pressure and cortisol levels and improve concentration, memory, sleep patterns, mood, and creativity. Simply put, as a result of walking consciously, humans feel more relaxed and less stressed. These effects go beyond the usual correlations between fresh air, exercise, and wellbeing. It seems that the chemicals released by trees, known as phytoncides, have an anti-microbial effect on our bodies, that can boost our immune system. And the sights and sounds of nature may also play a part. For example, one study found that the physiological and psychological positive effects of forest-bathing in an old growth forest are much higher compared with just walking outside in a city environment.

While forest-bathing in a pristine forest may be the ultimate way to enhance our health and wellbeing, in reality most of us won’t benefit from accessing nature in this way. So what can you do instead to find ways to escape the hustle and bustle of city life, unplug from technology, slow down and tap into the health benefits that nature gives us?

Here are three ways you can embed some of the benefits from forest-bathing into your everyday life.

· Claim your nature sanctuary – explore parks, wooded areas or even tree-lined streets near where you live. Try and find one that you can visit as part of your routine – in a daily walk or a place to have lunch. Even walking amongs a few trees in a built-up environments can give you the chance to take in the atmosphere of being in nature, reset your natural body clock and feel less stressed.

· Take a walk in the woods – consider it Doctor’s orders! When planning your next break or weekend outing, consider fitting in a visit to a national park or forest. Take time to use all your five senses to experience the walk in full. Ask yourself what can you see, hear, touch, smell, and taste in-order to consciously savour the moment. Notice what you’re feeling after the walk. Do you feel more calm or relaxed? Do you feel rejuvenated.

· Try a Green Micro-Break – you may be lucky and have a view of nature outside your office window, or a green wall in it, but if not, try and bring some greenery into your space. And when you feel your energy or mental alertness flagging, take a few minutes to notice your green surroundings. We know it can take as little as forty seconds looking at nature to help us feel more focused and alert, so give yourself a boost!

Whilst you may not be able to walk in the wilds of japan anytime soon, I encourage you to start your own health journey remembering that small positive steps made every day will help you on the road better wellbeing.

Originally published on LinkedIn July, 2018

duncan youngJuly 17, 2018Comment