‘Forest Bathing’ – It's all about being in nature, amongst trees, taking in the sounds and scents of the forest, and soaking up the sunlight that spreads out through the leaves. Fresh, clean air may give you a sense of comfort, easing your stress and worries, while helping you to relax.
Studies have explained the reason for this well-being.

What is forest bathing?
Forest bathing is not exercise, hiking or jogging. It is purely the state of being in nature, connecting with it through our five senses – sight, hearing, taste, smell and touch.
When it comes to achieving calm and relaxation, it is not the same for everyone. It is important you find a place and space that suit you. Maybe you love the smell of damp soil – you may feel most relaxed in the natural landscape after a day of rain. Perhaps there is a place in the countryside that takes you back to your happy childhood. If you can choose places you hold close to your heart where your connection to them is strong.
That said, you can forest bathe anywhere in the world. Wherever there are trees, in warm or hot weather, in rain, sunshine and snow, you can forest bathe. So long as there are trees – you don’t even need a forest – you can forest bathe.
Also in case it is not clear, water is not involved. "Bathing" in Forest Bathing means moving slowly through a forest, connecting with nature using your senses,
It is not all about walking either. Meander through the trees. Even sit if you want to. Just take a moment to appreciate your natural surroundings and listen to the sounds around you: singing birds, trickling streams, rustling leaves. Breathe in the clean, fragrant air and soak up the colours and textures of the trees, ground and sky. Touch the soft moss and rough tree bark and allow the surrounding stillness to influence your state of mind as the constant movement of the city leaves you. Be present and focus on what's outside your body. This practice helps to increase your exteroception.
You might ask if there is a specific art to forest bathing, or is just a simple walk in the woods? Japanese medical doctor and researcher, Qing Li, suggests that: ‘all we have to do is accept the invitation. Mother Nature does the rest’.
Where does forest bathing originate from?
Forest bathing originated in the 1980s in Japan where it is named shinrin-yoku. In Japanese Shinrin means ‘forest’ while yoku means ‘bath’. So, in essence, shinrin-yoku is bathing in the forest environment, taking in the forest through our senses.
Japanese doctors have promoted forest bathing as a remedy to chaotic urban life. Dr Qing Li’s interest in forest research commenced when he was a stressed medical student. He spent a week away camping in a forest and discovered it restored his physical and emotional health. That inspired the doctor to start researching the benefits of forests on health and well-being.
Around the same time, the Japanese government noticed the adverse effects of the tech boom on Japanese city workers and realised that there was sensory overload in cities caused by heavy traffic, dense populations and long hours spent in the office. Dr Qing Li, MD, PhD, who then became president of the Japanese Society of Forest Therapy, realised these negative feelings could be significantly improved by just a few hours of forest bathing. He went on to begin researching the benefits of forest bathing and in 2004 helped create the Forest Therapy Study Group, aimed at discovering why being amongst trees can make us feel so much better.
After many years of study, Dr Li found that spending time in a forest can decrease stress, anxiety, depression and anger. He also discovered that it could strengthen the immune system while improving cardiovascular and metabolic health.
With the Association of Nature and Forest Therapy endorsing forest bathing worldwide, Australia has now come on board while acknowledging its origins in the high-stress environment of 1980s corporate Japan. Government-backed research has focused on its measurable health benefits and developed Shinrin-Yoku as a formal therapy. We will explore this research later in the article.
How do you go about forest bathing?
The first thing to remember is that forest bathing urges you to slow down and connect not only with the forest but yourself too. Let’s take a look at the forest bathing basics (as per The Nature and Forest Therapy Association guidance).
· Find an appropriate place that is both easy and peaceful to walk around, has places to sit down, and if possible, access to natural waterways.
· Take notice of your surroundings. Tune in to your five senses (let nature enter through your nose, mouth, ears, eyes, and feet and hands).
· Walk slowly at a steady pace and notice the motion of the forest such as the leaves and branches moving in the wind. As soon as you feel distracted or rushed, come to a stop.
· Become acquainted with the forest. Notice the trees, plants, flowers and rocks. Listen to the forest and allow the natural environment to leave an impression on your mind.
· Sit down. Find a comfortable place to sit and stay for up to 20 minutes while you enhance your awareness.
· Give back. Silently acknowledge and express gratitude for all that the forest gives you.
How does forest bathing compare to meditation and mindfulness?
The added value of forest bathing is how convenient it is. It has similar benefits to other Japanese methods such as Zen meditation and mindfulness, yet it is considered a less intimidating approach. Meditation involves you sitting still with your thoughts and allowing them to pass through your mind while not engaging. Mindfulness involves being actively aware of your environment and life circumstances, while acknowledging how you feel in the moment. When you are strolling through a forest, meditation and mindfulness come to you naturally as you allow your senses to focus on your simple, uncomplicated surroundings.
What are the benefits of forest bathing?
One of the most important benefits of forest bathing is that even a short amount of time in nature will help you to switch off from technology and slow down, especially when you have been busy at work all week.
In fact, forest bathing has become an important part of preventative healthcare in Japan. Japanese studies have supported its positive effects on the physiological and psychological responses in young males and in lowering blood pressure. It improves sleep quality, mood, stress levels and ability to focus. Chronic stress can lead to anxiety, depression and insomnia as well as other ailments. So it is needless to say that spending time in nature away from technology and big cities can significantly improve not only your physical health but your mental health too. (Furuyashiki, A., Tabuchi, K., Norikoshi, K., Kobayashi, T., & Oriyama, S. (2019). A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies. Environmental health and preventive medicine, 24(1), 46. https://doi.org/10.1186/s12199-019-0800-1) (1.
Farrow MR, Washburn K. A Review of Field Experiments on the Effect of Forest Bathing on Anxiety and Heart Rate Variability. Global Advances in Health and Medicine. 2019;8. doi:10.1177/2164956119848654)
The health secrets of the forest are two-fold – the higher concentration of oxygen amongst trees as opposed to an urban setting, and the presence of phytoncides or plant chemicals. Phytoncides are natural oils that plants produce to ward off bacteria, insects and fungi. Dr Li suggests both increased oxygen and phytoncides have measurable health benefits for humans. In his study, Dr Li discovered that phytoncides combined with a lowered production of stress hormones, may partially contribute to increased human natural killer (or NK) cells activity.
Take home message
Forest bathing is the beautiful practice of being in tune with nature, with trees especially. It prompts natural mindfulness and being present in the moment. When we lead hectic lives, it is important to stay centred while holding onto who we are and onto our values. This exhibits strength and resilience.
Easy Counselling adopts this concept along with mindfulness and relaxation techniques while reflecting on diet, spirituality, relationships and the recognition of personal strengths and weaknesses.
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