How to embrace the benefits of forest bathing (even if you live in a city!)
Have you ever felt better after a day spent in nature, whether it’s a sense of calm after watching ocean waves or rejuvenated following a forest walk?
If so, it’ll come as no surprise that experts believe there is a strong link between positive wellbeing and our proximity to nature. However, since many of us live in cities, we might struggle to prioritise this facet of our health.
That’s why I invited Martin Kiem to the Ideal Day podcast to discuss the importance of nature and forest bathing. Kiem has a Master’s Degree in Occupational and Organisation Psychology from the Univerity of Innsbrook. Besides working internationally as a coach and psychologist, Kiem is also a lifelong learner with additional qualifications in Nature Therapy, Positive Neuroplastics, Permaculture Design, and more.
These days, Kiem lives in South Tyrol, where he heads Frontier Wellbeing. Due to his experience in mindfulness and psychology, Kiem now focuses this expertise on the benefits of nature on our wellbeing, which he calls eco-psychology.
What is forest bathing and how can it impact our everyday lives?
Forest bathing - which is essentially spending time mindfully with nature - is shown to decrease stress and help activate the parasympathetic nervous system. When we learn to be present within natural environments, the parasympathetic nervous system is strengthened, which can directly benefit sleep quality, energy management, stabilise hormones and strengthen the immune system.
Kiem explains that the essence of forest bathing is to foster a deeper connection between ourselves, as an individual human, to the natural world. While we could partake in this activity an alpine forest, a beach, or a nature reserve, studies show that a small community garden will also be effective.
So whether you live close to nature or in the depths of the city, there are ways to make the concept of forest bathing work for you and your mental health.
What’s the difference between forest bathing and forest therapy?
Kiem also notes that ‘forest bathing’ and ‘forest therapy’ have two different meanings, depending on the target of the individual. Forest bathing is more preventive; it’s a general form of wellbeing with the core purpose being enhancing and maintaining existing wellbeing.
Meanwhile, forest therapy is an intervention targeted at people struggling with specific illnesses, including anxiety and depression. In this form, spending time in nature is used alongside therapy.
Kiem’s work focuses on forest bathing specifically. However, there is plenty of scientific research to suggest these holistic practices have benefits.
Three easy steps to build forest bathing into your everyday routine
1. Consider where in your neighbourhood is nature available.
Of course, not all of us live near an alpine forest or nature reserve, but thankfully there are still ways we can bring the principles of forest bathing into our everyday routines. Kiel understands that to benefit the average person’s well-being, forest bathing needs to be pragmatic and realistic. He explains the most important part of the practice is simply to foster your connection with nature, and you can foster ‘micro connections’ with nature throughout the day, without needing to plan elaborate day trips or retreats.
So ask yourself; ‘Where in my neighbourhood is nature available?
The first step is simply to get to know where nature already is within your environment and be aware of it throughout the day. This could include visiting a local allotment, small green spaces such as parks or gardens, or even just being aware of when you pass trees when commuting to work.
Take it in. Look up at the branches and notice the bird song - be mindful about intentionally spending time with these natural environments rather than just passing through them.
2. Create more opportunities to be with nature within your routine
If you live in a city, look for ways to easily increase connections with nature within your day-to-day life. For example, introduce plants into your space at home - whether it’s on your balcony or a potted plant in your office space.
If you work in an office, you could try to spend lunch outside in a park once or twice a week, rather than at your desk. Take your shoes off, if possible, and feel the grass beneath your feet.
3. Actively reinforce your relationship with nature.
Once you’ve identified what is reachable and available within your current lifestyle, you can then begin your journey of reconnecting with nature.
Your reconnection with nature has three elements:
Taking time - just as it takes time to foster a good friendship with another person, it also takes time to build a relationship with nature. Spend time there.
Be present - when we’re distracted, it’s harder to build good relationships with people, and once again the same applies to nature. Be mindful. You’re not going to spend nature, you’re going to spend time with nature.
Be aware of your senses - Our senses are like doorways to the larger ecosystem, and they can help us get out of our heads when we’re in nature. As Kiel says, we need to move towards perception versus conception. Or in simple terms, when we think too much about nature, we’re not really feeling it. So don’t forget to switch on the senses and be aware of what you can feel, smell, and hear, such as insects buzzing through the wind or the feeling of grass beneath your feet. Take a sensory approach to being with nature.
Besides general healthy eating and mindfulness work, Kiem says his favourite activity at the moment is spending time with nature. Although he spends a lot of time training forest bathing guides outside, he makes sure that he still prioritises his own time in nature, where can he be truly present.
While in nature, it’s important to take time just to watch and observe, without having any particular goal in mind. Connecting with nature is an ongoing process and, like any relationship, it requires time, presence, and active participation.
Key Takeaway: Nurture your connection with nature with one simple exercise today.
Since humans are relational animals, we thrive on connections, and natural connections are no different. There are so many living things to build relationships with all around us, and Kiem suggests that we can be intentional about saying ‘yes’ to that invitation.
With that in mind, here’s one exercise you can do today:
Find a space in nature that ideally is not far from home; a small green space that’s easy to get to is better than a larger one that requires a bus. Next, try to visit this spot two or three times in the next week and spend 15 minutes there.
Kiem gives us the invitation to get to know this space as you would know your best friend. Foster an ever-growing connection with that little green space. Let the ecosystem get to know you, while you get to know it.
Don’t go there to do your to-do list, check your phone, or think about work proposals. Instead, switch off your head and turn on your senses… and simply, dive in!
If you want to find out more, Kiem recommends the following resources:
A Guide to Forest Bathing by Amos Clifford - this book is an ideal introduction if you’re new to the subject.
The Nature Fix by Florence Williams - an indepth book showing the restorative priorities of nature
Nature connection guru John Young also has a lot of YouTube videos alongside other free resources on the subject.
And if you can read in German, don’t miss Martin Kiem’s own book: Wald tut gut!: Stress abbauen, Wohlbefinden und Gesundheit stärken.
Martin is also online at Martin-Kiem.com and on Instagram.