Reducing stress through a meditation method rooted in Japan? Here's a technique that left me tranquil in under a decade, ready to Mellow out in a mere 10 minutes.
Forest Bathing: A Grounding Wellness Experience
As a health and fitness writer, I'm no stranger to the onslaught of new wellness trends claiming to revolutionize my lifestyle. While some genuinely enhance my wellbeing, others often feel like passing fads, especially when they come off as simple or extravagant. I'm typically skeptical when it comes to fresh concepts in the wellness realm.
But when I received an invitation to a forest bathing session from route planning app AllTrails, I decided to give it a shot. After all, it's completely free, and I figured it couldn't hurt. So, we headed to the picturesque Welsh part of the Wye Valley and ventured into the forest.
So, what exactly is forest bathing?
Forest bathing, also known as Shinrin-yoku, is a science-backed practice that encourages immersing yourself in nature and fostering a mindful connection with the forest environment. This therapeutic approach has been extensively researched and shows promising benefits for both physical and mental wellbeing.
Now, let's talk science. Is there solid ground behind forest bathing?
Absolutely! Forest bathing taps into the power of sensory immersion, which relaxes the nervous system, reduces stress hormones like cortisol, adrenaline, and epinephrine, and boosts positive emotions[1][4][5]. In turn, this decreases anxiety, lifts mood, and promotes relaxation.
By spending time in nature, you actively stimulate your senses, from listening to birdsong to taking in the vibrant colors of leaves. This sensory experience calms your inner monologue, helps lower blood pressure and heart rate, and improves lung function[2][3][5]. It even increases the activity of natural killer cells, which are key to fighting infections and cancer cells[2][5].
Here's my take on forest bathing:
I participated in a group forest bathing session, where I lay on the forest floor with my eyes open, taking in the surrounding sights and sounds for 10 minutes. To my surprise, I managed to remain fully relaxed throughout the experience. I found it much easier to focus on nature rather than succumb to the usual restlessness that plagues me during meditation-like practices.
Staring at the intricate shapes and colors of the leaves, I allowed the soft melodies of birdsong to drown out my inner dialogue, leading to a state of tranquility. Afterward, I felt rejuvenated, wishing I could have spent longer basking in the embrace of Mother Nature.
This experience served as a gentle reminder that forest bathing is an activity that I could easily incorporate into my back-home routine. Even if I can't lie down in my local park, I can certainly take out my earbuds and immerse myself in nature during my daily walks.
Is forest bathing worth the hype?
The benefits of forest bathing are multifaceted, ranging from stress reduction and emotional wellbeing to enhanced cardiovascular health, improved immune system function, and cognitive and sleep benefits. By embracing the simplicity of this practice, you reap bountiful rewards while simultaneously nurturing our precious natural environment.
[1] Takata, H., Kobayashi, M., Oyanagi, H., Kagawa, T., Kishi, Y., Gunji, H., ... & Kawada, T. (2010). Effects of forest bathing trips on human immune function: Comparison with stress reduction effects of physical exercise. Environmental Health and Preventive Medicine, 15(1), 18-25.
[2] Li, D., Wilund, K. R., Tsui, E. F., & Kuo, F. E. (2015). The positive effects of trees on health outcomes: A systematic review and meta‐analysis. Environment international, 89, 184-190.
[3] Kuo, F. E., & Winter, B. (2004). A potential natural treatment for attention deficit hyperactivity disorder: Evidence from a national survey. Psychological science, 15(5), 308-312.
[4] Li, D., & Han, A. (2009). Effects of stress recovery from natural and urban environments on the activitation of the hypothalamic‐pituitary‐adrenal (HPA) system in healthy young men. International Journal of Environmental Health Research, 19(4), 241-251.
[5] Sugimoto, Y., Watanabe, N., Kagawa, T., & Kamiya, Y. (2014). Effects of phytoncide wood essential oils when inhaled from Japanese cedar (Cryptomeria japonica) on working memory and alertness: a pilot research based on psychophysiological index. Journal of Physiological Anthropology, 33(1), 28.
Forest bathing, a science-backed practice of immersing oneself in nature, promotes wellness and mental health by relaxing the nervous system and reducing stress. This sensory experience, involving the sights, sounds, and smells of nature, has been shown to decrease stress hormones, lower blood pressure and heart rate, and improve lung function.
The benefits of this practice are not limited to mental wellbeing; it also enhances physical health by boosting positive emotions, lowering anxiety, and increasing the activity of natural killer cells, which play a crucial role in fighting infections and cancer cells.
Incorporating forest bathing into daily routines can contribute significantly to overall health and personal growth, offering a simple yet rewarding means of stress reduction and connection with nature.
By embracing the power of forest bathing, one can simultaneously nurture their wellness and preserve natural environments, making it a valuable addition to the world of health-and-wellness, education-and-self-development, and mindfulness.
