NORTH FORK, CA – Forest bathing as a “thing” may seem ridiculous to those of us who grew up in the woods.  But if you think about it, we all know how good it feels.  Modern science and opportunistic marketers have made it into a therapy.  I have many good childhood memories associated with being in the woods, and a certain smell or sound takes me right back.  Even though you know the benefits on some level, do you get out there often enough?  Likely not.

Shinrin-yoku

In Japan they call forest bathing Shinrin-yoku, and it has become very popular since the 1980’s.  It translates as “taking in the forest atmosphere.”  They even have over 60 forest therapy camps.  It is thought of as a form of preventative medicine and a natural treatment.  Their culture has long had the custom of going outside and observing subtle changes in nature, such as a new sound.  Forest bathing is a modern term for an idea that has been appreciated by ancient medical systems such as Traditional Chinese Medicine and Ayurveda.  Various tribes and cultures have known of the benefits of being in nature since the dawn of time.  This actually seems a bit ridiculous, because nature is where they lived.  Every day, all day.

What is Forest Bathing?

The idea is simply to walk or sit outside, in the trees.  To be quiet, and use your senses – sight, hearing, smell, touch and taste.  It is not about doing a workout, or trying to reach the end of a trail.  Leave all technology at home.  There are no particular rules, Just pay attention to what you enjoy.  You want to be present, meditative.  Let your gaze be soft, notice the beauty around you, take a deep breath of fresh air, run your hands over the foliage of plants, listen to the birds.

“And into the forest I go, to lose my mind and find my soul” – John Muir

Sometimes modern science seems to be trying to prove the obvious.  Studies have shown several benefits from time in the woods, and various mechanisms have been proposed.

Benefits of Forest Bathing

• Improved mood, less anxiety, less repetitive negative thinking (ruminating)
• Reduced physiological stress
  • Lower heart rate and blood pressure
  • Lower levels of cortisol (a stress hormone)
  • Increased parasympathetic nervous system activity (“rest and digest”)
  • Decreased sympathetic nervous system activity (“fight or flight”)
  • More natural killer cells, thought to eliminate abnormal cells
  • Lower blood sugar
  • Better sleep
  • Help you lose weight
  • Less pain
  • Avoid seasonal affective disorder (SAD)
  • More creativity
  • Boosts cognitive function
  • More energy

Proposed Explanations

1. When you are in a peaceful, natural environment the nervous system can rebalance itself.  You are taking a break from the constant demands of modern life, which require very directed attention – emails, screens, traffic, deadlines.  These can be mentally fatiguing.  We don’t even realize how much so until we get away from them.  Natural settings tend to engage with is called “soft fascination”.  This may include watching leaves move, observing flowing water, listening to birds, savoring the taste of a wild blackberry.  These hold your attention without requiring effort, allowing the brain to relax and recover.
2. People have less self-focused thoughts and feel in a better mood.  When you are not ruminating on mistakes or worries, it frees up mental space to enjoy the moment.  This has been shown using functional brain studies.  The same benefit is not seen after walks in urban settings.
3. Good smells.  Trees release volatile organic compounds, such as pinene, limonene, and borneol.  Who doesn’t love the smell of a pine or fir tree?  Studies suggest that inhaling these compounds may reduce inflammation, improve cellular activity, and contribute to feelings of relaxation.  These compounds can also reduce nasal congestion and make breathing easier, even providing a pleasant cooling sensation as you breath.
4. Gentle physical activity has many benefits, and it’s difficult to separate these from the other unique aspects of being in the forest.  The trees come out way ahead compared to the gym or a city park.
5. The air is cleaner in forests.  Trees absorb carbon dioxide and release oxygen.  They filter air pollutants, capturing tiny airborne particles on their leaves and bark.  The cooler temperatures under the shade of trees helps reduce the pollutant ozone.  Furthermore, you are getting a respite from indoor air pollution.
6. Quiet sounds.  Forests are usually away from human generated noise – traffic, machinery, electronics, even people talking.  You get to listen instead to the more subtle sounds of birds, rustling leaves, insects, a nearby stream.  There is nothing like the sound of a breeze blowing through the pine tops.  As your brain relaxes, you may even be able to solve a problem that’s been nagging at you.
7. Natural light in the forest is very different from indoor lighting or that in urban settings.  Forest light changes throughout the day as the sun moves overhead, supporting our internal clock (circadian rhythm).  As light filters through the leaves and branches, it creates constantly changing fractal patterns.  These patterns are very pleasing and calming.  Studies suggest they also reduce physiological indicators of stress and improve vision.
8. Forests also have beneficial natural electromagnetic fields, and are usually “quieter” in the man-made fields that come from power lines, cell towers, WiFi networks, cell phones, etc.  Leave your cell phone off and in the car or the house.  The trees themselves actually generate measurable natural electrical signals.
9. Grounding or earthing may be part of your time in the forest.  Simply put your bare feet on the earth, or touch the foliage of plants.  You don’t have to walk anywhere, just find a suitable patch and slip off your shoes for a few minutes.  This is thought to reduce free radicals in the body, and it allows the electrons from the earth to flow in.
10. Negative ions are produced by natural processes, such as moving water, waterfalls, and forest environments.  These negative ions can attach to airborne particles, improving the air quality.  Studies indicate they may help reduce symptoms of depression.  You have probably had the experience of how clean and invigorating the air in the woods can feel.
11.  Some researchers have proposed that living organisms show improved electromagnetic coherence or synchronization in a natural environment, including in forests.  We, like many organisms, depend on electrical activity to function.  The heart generates an electrical field that is seen on an EKG.  The brain’s electrical activity is seen on an EEG.  Whether forests actually produce electromagnetic coherence within an individual or between living organisms is speculative as far as science is concerned.  Certainly many people describe feeling more centered, synchronized, or connected in nature.  Sometimes you only need to trust your own experience as reason enough to do something that feels good.

The Bottom Line

Get outside into the woods to improve your mood and reduce feelings of stress.  There you are likely to feel calm, safe, spacious, full of wonder, and connected to nature.  This state of being helps regulate your physiology through multiple pathways, as described.

Go out with no agenda, except to enjoy the beauty and to feel better.  You will return to your other activities with more productivity, creativity, and have more patience with yourself and your fellow humans.  As you probably already know, forest bathing is really quite simple.  Be in the trees, sit or walk slowly, be quiet, breathe, and open your senses.  Let in the beauty around you.  Even just a few minutes will leave you feeling restored.

“In every walk with nature one receives far more than he seeks” – John Muir

Read additional articles here:  Focus On Vibrant Health.

Dr. Veronica Tilden can be your ally in having vibrant health.  She uses traditional hands-on osteopathy and helps you take responsibility for your health, guiding you to make better choices in your life.  She brings her 30 years of experience to her hometown at her office in North Fork.  You can find out more and schedule an appointment at DrVeronicaTilden.com.