Japanese forest bathing, known in Japan as Shinrin-yoku, is a traditional, ancient practice that has been recently adapted officially as a therapeutic method. The name Shinrin-yoku was given to this practice in the 1980s by the Japanese government.
Japanese forest bathing is something I didn't know existed just a week ago, that's why I like writing, because I come across all sorts of interesting topics. When I heard about forest bathing, it immediately got my attention, for I'm a lover of nature and I harbor a special fondness for Japan, so I thought this was definitely worth looking into, and I wasn't disappointed.
In this article, we will explore what forest bathing is, whether it really has any health benefits, and how to start it. We will also look into some places in which you can practice forest bathing in the US. So, let's begin!
Your Guide to Forest Bathing
Forest bathing doesn't really involve actual bathing or water, because some people tend to confuse it with taking a swim in a lake or a river. So, let's have a closer look.
What is Forest Bathing?
Forest bathing is all about being around trees and connecting with nature to promote healing and wellness. Although this idea has existed for a long time, it was named Shinrin-yoku in 1982 by Tomohide Akiyama, who was the director general of Japan's Ministry of Agriculture.
Tomohide thought that the Japanese people needed the forests for healing; he also wanted them to be connected to the forest and think of it as a place where they could go back whenever they wanted to promote their health. That way, it would become a place that they want to protect and preserve because they are personally connected to it. And for the Japanese people, this was not hard, as their philosophy is deeply connected to and embedded in their forests.
Is There Really Any Benefits to Forest Bathing, or Is It Just a Myth?
Forest bathing is legit. There are a lot of health benefits that come from health bathing, and it's not just mouth talk; science has proven to us that forest bathing is good for your health.
Forest Bathing for Better Wellness
The Shinrin-yoku has multiple health benefits and advantages that you get to enjoy when you practice it. Here are the health benefits of forest bathing that are proven by science.
Forest Bathing Can Improve Mental Health
This doesn't come as a surprise. Just simply walking out and seeing the world can go a long way toward improving your mental wellbeing. As I mentioned in my article, 7 Reasons Why You Should Walk Every Day, combine that with connecting with nature, and it's even better.
A study that looked into the psychological effects of forest bathing on stressed and fatigued working people, some of them with depressive tendencies, found that forest bathing resulted in a significant improvement in mental health¹.
Another review study observed that forest bathing decreases levels of tension, anxiety, fatigue, anger, hostility, depression, and confusion, while at the same time increasing vigor, self-esteem, and positive emotions. Not just that, but also, people's attitude towards things was more relaxed, comfortable, and natural².
Physiological Effects of Forest Bathing
The beneficial effects of Japan's forest bathing are not only limited to mental health and mood elevation; in fact, forest bathing has a lot of health benefits for your body as well.
1. Forest Bathing Reduces Normal High Blood Pressure
If you have high blood pressure, then taking a walk in the woods might be just the thing for you, according to science. Forest bathing can considerably lower your blood pressure. It also decreases the levels of adrenaline in the urine and the levels of cortisol in your serum, both of which contribute to high blood pressure.
As I mentioned earlier, forest bathing reduces stress, anger, tension, hostility, and negative emotions in general, while at the same time increasing positive feelings like relaxation. All of this could contribute to the blood-lowering effect of forest bathing³.
2. Forest Bathing Reduces Glucose Levels
Forest bathing is also good for patients with diabetes mellitus. Studies found that blood glucose levels were lower after a forest bath compared to the readings prior to forest bathing⁴.
3. Forest Bathing Improves Immunity
As someone who struggles with weak immunity, I find this another reason to start making a habit of forest bathing. The phytoncides (essential oils of the woods) have something to do with this, as they can induce natural killer cell activity and, by doing so, strengthen the immunity⁵.
4. Forest Bathing Can Help Fight Cancer
Another study found that forest bathing enhances the expression of anti-cancer proteins⁶. We need more studies and research in this area, but the prospect is there.
5. Forest Walking Can Improve Respiratory Health
Slowly walking in a forest and breathing in the fresh, clean, and rich air of the woods can definitely improve your respiratory health and helps you in fighting respiratory diseases⁷.
How to Start Forest Bathing
Forest bathing is for everyone, whether you are healthy or sick, fit or unfit. You can easily practice forest bathing and gain benefits from it.
Luckily, forest bathing is really simple and not hard to get into; there are no certain set of rules that you need to follow strictly. The things that you can do during forest bathing are quite a lot, for example:
You can take a slow walk in the forest.
You can take your mat and pray, do yoga, or meditate there.
You can take your favorite book, sit under a tree, and read.
You can go on a picnic or camp trip with your loved ones; I certainly intend to try that with my husband.
You can simply sit down and listen to music, or even take a nap if the place is safe.
Take off your shoes and walk barefoot.
Just sit and breathe.
Really, there is no shortage of activities in which you can practice forest bathing; pick your favorite and enjoy.
How to Practice Forest Bathing if There is No Forest Nearby
You don't need to worry if there is no forest nearby; experts say that you can practice forest bathing by taking a walk in any area with a lot of trees, like a park nearby.
Not just that, but you can also bring the forest into your house! No, I'm not kidding. Plant different kinds of greenery in your home, and when you are taking care of them, that could be considered forest bathing. You can also do your activities around the place that has your plants.
Forest Bathing Essential Oils
Remember what I told you about the phytoncides and how they are part of the reason why forest bathing is so beneficial? Well, phytoncides essential oils are another way to bring the forest into your house and enjoy some of the benefits that forest bathing has to offer. Below, I will give you a list of some essential oils that you can use for this purpose.
Essential Oils That You Can Use for Forest Bathing
Hinoki oil.
Tea Tree oil.
Eucalyptus oil.
Cedarwood oil.
Pine tree oil.
Juniper oil.
Red Cedar oil.
Places Where You Can Practice Forest Bathing in the US
Here are some places in the US where you can practice forest bathing. If you live in one of the states or cities below or near them, then you might find this list helpful.
Places Where You Can Practice Forest Bathing in Colorado
Arvada.
Boulder's Mountain Park.
Colorado springs.
Shadow Pines Loop Trail.
Border Line Trail Loop.
Staunton Ranch.
Places Where You Can Practice Forest Bathing in California
California State Parks.
Jesusita trail.
The California Greenwoods
Carbon Canyon Regional Park.
Places Where You Can Practice Forest Bathing in Chicago
Forest Glen Woods.
LaBagh Woods.
Dan Ryan Woods.
Schiller Woods.
Beaubian Woods.
Bunker Hill.
Catherine Chevalier Woods.
Places Where You Can Practice Forest Bathing in Maine
North Maine Woods.
Vaughan Woods.
Prentiss Woods.
Flint Woods.
Wolfe's Neck Woods State Park.
Robinson Woods Preserve.
Places Where You Can Practice Forest Bathing in Texas
Texas Piney Woods.
Sam Houston National Forest.
Canyon of the Eagles Nature Park.
Jones State Forest.
Spring Creek Greenway.
Places Where You Can PractifeForest Bathing in Oregon
Malheur National Forest.
Umpqua National Forest.
Willamette National Forest.
Rogue River-Siskiyou National Forest.
Deschutes National Forest.
Siuslaw National Forest.
Frequently Asked Questions About Forest Bathing
Q: What is forest bathing?
A: Forest bathing, or "shinrin-yoku," is a Japanese practice that involves immersing yourself in nature, particularly forests, in order to promote physical and mental health.
Q: Is forest bathing restricted to Japan?
A: No, you can practice forest bathing anywhere there are trees and nature, including parks and wooded areas where you live.
Q: How often should I practice forest bathing to see benefits?
A: Even short, regular visits to nature can have a positive effect on your health. But I would recommend that you go every week or every couple of weeks.
Q: Can forest bathing replace my regular medical treatments?
A: Forest bathing should complement, not replace, your medical treatment. Remember to always talk to your doctor if you have any medical concerns.
Q: What activities can I do while forest bathing?
A: You can do all sorts of activities, such as walking, reading, yoga, or simply sitting and breathing in the natural environment.
Q: Are there specific times of the day that are best for forest bathing?
A: Any time of day can be beneficial, but I'd say that mornings and late afternoons are better.
Q: Can children and elderly people practice forest bathing?
A: Yes, forest bathing is suitable for all ages, and it's 100% a nice family activity.
Q: What should I bring with me for forest bathing?
A: Comfortable clothing, water, a mat for sitting, and any personal items like a book or journal.
Q: What if there is no forest nearby?
A: You can visit local parks with plenty of trees or create a nature-rich environment at home with plants and essential oils that mimic the forest experience.
Q: What are some essential oils that mimic the forest environment?
A: Essential oils such as Hinoki, Tea Tree, Eucalyptus, Cedarwood, Pine, Juniper, and Red Cedar can bring the essence of the forest into your home.
Takeaway
Japanese Forest bathing is a great way to boost your health; it can reduce your levels of stress, anger, depression, and anxiety. It also has multiple physiological health benefits, like reducing blood pressure and blood sugar levels and strengthening immunity. Not to mention that forest bathing is a fun, cost-effective experience that you can share with your friends and family. But keep in mind that although forest bathing has a lot of health benefits, it isn't considered a treatment for chronic illnesses or a replacement for prescription medications.
Sources:
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
Wen, Y., Yan, Q., Pan, Y., Zhang, Y., & Wu, X. (2019). Medical empirical research on forest bathing (Shinrin-yoku): A systematic review. Environmental Health and Preventive Medicine, 24,70. https://doi.org/10.1186/s12199-019-0822-8
Ochiai, H., Ikei, H., Song, C., Kobayashi, M., Takamatsu, A., Miura, T., Kagawa, T., Li, Q., Kumeda, S., & Imai, M. (2015). Physiological and psychological effects of forest therapy on middle-aged males with high-normal blood pressure. International Journal of Environmental Research and Public Health, 12(3), 2532–2542. https://doi.org/10.3390/ijerph120302532
Tsunetsugu, Y., Park, B. J., & Miyazaki, Y. (2010). Trends in research related to “Shinrin-yoku” (taking in the forest atmosphere or forest bathing) in Japan. Environmental Health and Preventive Medicine, 15, 27–37. https://doi.org/10.1007/s12199-009-0091-z
Li, Q., Nakadai, A., Matsushima, H., Miyazaki, Y., Krensky, A. M., Kawada, T., & Morimoto, K. (2006). Phytoncides (wood essential oils) induce human natural killer cell activity. Immunopharmacology and Immunotoxicology, 28(2), 319–333. https://doi.org/10.1080/08923970600809439
Li, Q., Morimoto, K., Nakadai, A., et al. (2007). Forest bathing enhances human natural killer activity and the expression of anti-cancer proteins. International Journal of Immunopathology and Pharmacology, 20 (2_suppl), 3–8. https://doi.org/10.1177/03946320070200S202.
Edwards, A., & Woods, V. (2018). Forest-based therapy: research letter of a novel regime for improved respiratory health. Integrative Medicine (Encinitas, Calif.), 17 (1), 58–60.
Comments