
There have been many studies into the benefits of forest bathing from all over the world. They found that forest bathing has a therapeutic effect on the immune system, cardiovascular system, respiratory system and many others. It can help to lift your mood, lower your stress levels and relax your mind. A study in the UK stated that natural environments have direct, positive impacts on several aspects of health and well-being. In Korea, a study of stroke patients found that forest bathing was beneficial for treating depression and anxiety symptoms in patients with a chronic stroke and research by Qing Li MD states that forest bathing reduces blood pressure and heart rate; it increases our defence against bacteria and viruses ( natural killer cells); it helps the body to rest and relax, and reduces the activity of the sympathetic nervous system (the fight or flight )
The science behind forest bathing
Studies in Japan and North Korea have found that spending time among trees creates calming neurophysical effects through changes in the nervous system. The study found that spending time in trees helps to reduce cortisol (the stress hormone) and boost our immune systems
In fact, in Japan, it has developed into a therapy for preventative healthcare and healing. They call it Shinrin Yoku. Shinrin Yoku (forest bathing) is based on an ancient Japanese practise that honours nature and spirituality. This nature therapy was developed in the 1980s based on the knowledge that being in the beautiful forests of Japan would be good for people and good for the forests. It was part of a campaign to protect the forests and it was thought that if people were encouraged to visit forests to heal through nature they would also want to look after the forests because of this there are now 70 accredited Shinrin Yoku forests in Japan.
Dr Qing Li is one of the world’s leading experts in forest bathing. He has been at the forefront of research for 40 years. He states “I want to know why we feel so much better when we are in forests. What is this secret power of trees that makes us so much healthier and happier? Why is it that we feel less stressed and have more energy just by walking in the forest? I study forest medicine to find out all the ways in which walking in the forest can improve our well-being.” Since 2004 he has conducted many studies to investigate the effects of forest environments on our health and published articles on the topic of forest medicine.
Forest Bathing prescriptions
The forest bathing institute in the UK is planning to carry out the same studies to provide data to support Forest bathing being made available on prescription from the NHS. In a People and Nature survey* in June 2020, it found that 85% of adults reported that being in nature makes them happy and those who visited natural space in the last 7 days reported being happier than those that hadn’t. The forest bathing institute wants to understand how forest bathing can improve health and look into the healing properties of different woods and forests.
How to forest bathe (do I need a swimsuit?)
No, you won’t need a swimsuit! You will need comfortable clothes and shoes, maybe a waterproof jacket, depending on the weather. Q Li states that it is only by immersing yourself in the woods using all 5 senses that you can gain the most benefits. He suggests a day trip once a month for a day or 2.
However, using the principles of forest bathing you should aim to
- Go for a walk in the woods. Aim for 20 minutes to start with and increase each time. A 2 hours forest bathe will allow you to disconnect from the busyness of your life and slow down.
- This is a walk with no destination, no expectation, no outcome
- Use all 5 senses to connect with nature
- Just Be. Walk slowly. Let nature guide you.
- Experience the beauty of the woods: how many shades of green can you see? Can you hear the squirrels running up the trees? What do the leaves smell like?
- If you can’t end your forest bathe with a hot spring bath (as in Japan ) to complete your healing- connect with the earth by taking your shoes off and walking barefoot. This is because when you ground yourself to the energy of the earth you are in harmony in nature.
Where to forest bathe in the UK
Find your local wood here or here
If there are no woods nearby you can try this short video here
Bringing the forest inside
- Fill your home (or office) with plants
Indoor air can be up to 5 times more polluted than the air outdoors and plants are natural air purifiers. They soak in the toxins and raise the humidity levels in the air. The moisture they produce can protect us from illness, like sore throats and coughs. In particular the Peace Lilly, Spider plants and Azaleas are listed in the top 10 air purifying plants created by NASA
- Bring the smell of outdoors inside
Use essential oils to create the woody fragrance of the forest- any conifer essential oils or cedarwood, rosemary, or tea tree oil can be used to get the lovely woody smells. However, you can buy blended essential oils and use them in a diffuser and you can also buy forest bathing candles.
Further information
There are more ideas and resources here
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* Natural England: The People and Nature Survey for England (April – June 2020)