"Ya' know kid, we used to just call it going outside”
In reality, the kind gentleman that told me this was both correct and incorrect all at once. The trouble is that we modern humans have become so disconnected from reality and the planet, that it is a significant challenge for many of us to properly engage with nature, slow down enough, to receive the gifts the forest can offer. Our phones, our work lives, these screens, buzzing sounds, nonstop notifications, and constant bombardment of data overstimulate our minds, if we do not give it time to reset and relax.
I use a smartphone. I use a computer for my regular job. I play video games for fun on the weekends. It is not to say these activities are evil. They just disconnect us from the outdoors, and the natural world. For many of us, this constant "being on" leads to extreme overstimulation that can have a cascade of effects. For me, it can lead to high anxiety, poor sleep, and then just not feeling energized during the daytime. I can start to notice and feel when I have not had enough forest or nature time. Like everyone else, I can be lazy and just want to hang out on the couch rather than take my forest time. Once you practice a bit, and you can feel in your body the positive effects you receive, it becomes easier and easier to make part of your routine. I had a similar experience with walking to work. It was difficult to motivate myself, why not just jump in the nice warm car right? After a few months of forcing myself into the routine, it was easy. Walking gave me an additional boost of energy compared to if I just drove in, and actually made my work day nicer. The challenge is convincing the lazy part of our mind how wonderful it will be if we venture out. We must return to the land regularly to refresh our minds, at least if we desire to find peace and contentment!
Many years ago, we used to work more directly with the land and our forests. We had deep relationships with the land, spent much of our lives outdoors, and did not have the many distractions of our now very digital world. It seems lately, almost everything has a goal to achieve, a prize to win, a challenge to overcome. These things have their place, but a human also needs time to simply be present, to be in awe of beauty, and simply slow down to refresh.
There is a distinction between "forest bathing" as a wellness practice and "forest bathing" as a body of science. Of course they merge together, but also have specific differences.
Forest Bathing and Shin-rin Yoku Scientifically Speaking
The scientific research began in Japan in the 1980’s through the work of Dr. Qing Li, the world’s foremost expert in forest medicine. The term Shinrin-yoku was coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982, and can be defined as making contact with and taking in the atmosphere of the forest. More simply referred to by most as “Forest Bathing”, though there is no actual bathing involved. Another way to phrase it, is simply taking in the forest atmosphere.
Dr. Qing Li has said: " There is no medicine you can take that has such a direct influence on your health as walk in a beautiful forest."
The science of Shinrin-yoku focuses on the physiological effects on our human bodies when we breathe in what the trees exhale. Salivary cortisol, blood pressure, pulse rate, and heart rate variability were used in different studies to determine the benefits of different phytoncides produced by coniferous trees. Phytoncides are the natural oils that are emitted by trees as they transpire throughout the day. Different trees, different phytoncides, different physiological effects. As the years go by, it is wonderful to see more and more research published regarding the physiological benefits of being near coniferous trees. One could say, from a pure medical science point of view, Forest Bathing means to inhale what coniferous trees exhale.
Modern times, in general, when most people are referring to Forest Bathing, they are referring to a wellness practice of immersing oneself in nature, often a forest environment, for the purpose of mental health refreshment.
A component that can lead to confusion, is that there is this background science regarding the health benefits we receive physiologically when we inhale what the trees exhale. Benefits to blood pressure, cortisol levels, and more. This is can be very different from practicing Forest Bathing as a mental health routine, focusing on psychological effects nature can have on us. For the mental health benefits, one does not need to be in a forest with trees producing phytoncides. Any natural space will do. In fact, any space you can find anything natural can work.
Forest Bathing and Nature Immersion as a Health and Wellness Practice
The practice of Forest Bathing can take place in any natural environment. From sandy beaches, to barren desserts, to high mountain tops, to small backyard gardens. The only requirement is a bit of nature, and guess what, all of reality is nature! Often, all it takes is to adjust your perspective. You can lay down in your backyard, and watch the clouds. You can place a chair by a window that faces a garden outside. Consider opening the window to let the wind blow against you. Take time to notice your senses. In fact, try to focus your full attention on just what you are experiencing. The sounds of nature. The feeling of the sun touching bare skin, or the feeling of the cold air touching your bare skin. Focus on the sights around you. The goal is to focus our minds on our primitive senses, smell, sight, touch, taste, and sound. When you notice your mind contemplating other things, just remind yourself, “I am noticing the sound of the wind” “I am noticing the smell of the dirt reminds me of my childhood.” “I am noticing that branch sway in the wind”. I am actively saying these phrases silently in my mind as I sit, this fills my head the simple thought, the primitive sensory experiences. The more I practice, the easier this gets. The trouble with trying to write about this practice is it is something that really needs to be experienced. I could spend hours and hours describing the experience of eating a delicious apple, but you would really not understand fully into you experienced yourself.
The goal of Forest Bathing practice specifically, is to simplify it all, and focus on the mental benefit. This should be easy, simple, achievable. Try to find a consistent spot where you can appreciate nature, as close to your front door as possible. The closer to your point of comfort, the more likely you will actually use this spot. Choose a spot, and return at least once a week, at least for seven minutes. Try for longer! Start with a timer on your watch or phone. It might surprise you how long seven minutes feels at first, just sitting, just focusing on the moment.
This might feel uncomfortable to begin with. You might wonder about all the other obligations you have in your life. Worry not, those obligations and issues will all still be there for you after your seven minutes are done. Though, you might be able to consider them with more grace.
Similar to learning other new activities such as yoga, rock climbing, or kayaking, it is strongly encouraged to join a Certified Professional to help you learn the proper techniques and background to enable your success in the practice. Bringing us back around to the quote from the nice older gentleman: “Ya’ know kid, we used to just call it going outside”. Yes and no. We must remember that different outdoor activities have different purposes. I love hiking, I love fishing, I love mountain biking, and I love kayaking! When I am engaging in those activities, I often receive similar benefits. Unfortunately though, the goals of those activities, and the physical engagement required, often very much take away from the mental refreshment we seek.
This is really a practice that needs to be experienced properly to understand. Imagine trying to explain a rainbow to a person that had never seen one in reality. Join me to learn more and experience Forest Bathing firsthand yourself!