Nature’s Healing: Forest Bathing (Shinrin-Yoku)
Image Credit: Unsplash
When was the last time you strolled through nature?
How many times did you check your phone today?
What was that ratio? I think we’re all busted!
Nature is known to invigorate, inspire, soothe. But in our daily grind, we often do not make the time to get out there. Being in nature has benefits. And NOT being in nature has risks. And there are miraculous ways nature heals our body, mind, and soul. I’d like to introduce you, or re-encourage you to, experience nature and all of her wonder and benefits.
Nature therapy is an actual thing! It is called forest bathing, or shinrin-yoku.
This practice was emphasized by the Japanese culture during the tech boom to offset the stress. Around the time of 2014, many employees in Japan worked 80 hours of overtime. And this did not come without consequences. Due to stress incurred from overwork, Japanese culture had to invent a new word to describe this phenomenon known as karoshi, or death from overwork. Forest Bathing became a way to decrease karoshi. Now, forest bathing is a standard practice where Japanese people can manage stress and tend to health. Moreover, this healing power of forest therapy has been scientifically demonstrated.
On a small scale, feedback from participants on the “self-care challenge” about what felt most beneficial was the action of getting outdoors. One participant shared, “fresh air and sunshine makes my lungs and mind clearer. I’m making this a priority.”
The power of nature has been discussed elsewhere in history. In the mid-1960’s, Thomas Merton, a physicist and theologian, was reported to go out every day and walk the earth in a sacred manner. He felt the earth with all his senses, his whole being. Merton often walked barefoot so that he could better appreciate connecting with the ground, he would acknowledge every change in weather, and appreciate the flowers, trees, and animals that furnished the “rooms” of his nature walks. He found this practice a way to summon “hallelujahs from deep within your soul.”
Forest Bathing/ Shinrin-Yoku
Forest Bathing is not exercise. It is different than hiking. It is being in nature, connecting with it through our sense of sight, hearing, taste, smell, and touch. Indoors we tend to only use our eyes and ears. Outdoors, sense of smell is powerful! Breathing in the forest’s natural aromatherapy is healing on many levels.
Biophilia – is the concept that humans have a biological need to connect with nature. It is in our DNA. And time in nature is as important to our wellbeing as exercise and a healthy diet. Studies reveal the following benefits about being in nature:
Boost the immune system and anti-cancer protein production
Reduce blood pressure and blood-sugar levels
Increase energy
Improve concentration and memory, mental clarity, and creativity
Decrease anxiety, depression, anger
Reduce stress and bring about state of relaxation
Help us be kinder and more generous in reminding us we are part of something larger than ourselves
Enhance sleep
Although walking anywhere (city or forest) reduces anxiety, depression, and confusion, it is only walking in forest environments that has a positive effect on vigor and fatigue (Dr. Qing Li). Bestly, you do not have to spend a lot of time. Two hours has been shown to produce all the above positive effects. Even as little as 20 minutes has benefits!
How to practice Shinrin-Yoku
This is a time to reconnect with nature through all our senses.
Listen to what you hear – from the closest sound to the farthest. You might hear birds signing, the breeze rustling leaves, insects chirping, water moving, etc. **video
Look at different colors and textures of the trees and the sunlight filtering through the branches, as well as the interplay of the leaves and light and shadows on the ground beneath the trees. (The Japanese word, komerebi, roughly translates as “the sunlight filtering through the leaves in the trees.”)
Spruce Trail at Morton Arboretum
Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides (airborne chemical compounds that protect trees and other plants from bacterial, fungal, and insect attacks).
Taste the freshness of the air as you take deep breaths
Touch the trunk of a tree, walk barefoot through a stream, feel different textures and temperatures of nature above your gaze and below your feet!
As you practice Shinrin-Yoku, you may experience Yugen – that indescribable, intuitive, deep-in-the-bones feeling of beauty and wonder when in nature. This is that mystical experience in nature – moments when you sense your interconnection with all things.
My experience
I had my first Forest Bathing experience in October of 2021. I recall awaking that day feeling tense, worn-out, grumpy, fatigued, and uncertain. It was the end of a particularly busy week of work. I had presented at a workshop the day prior. I felt drained and in deep need of restoration. I desired to stay put on my couch. I had no idea what the “forest bathing experience” would entail, but I had promised to attend. Our forest bathing was 3 hours in duration. And by the end, I felt relaxed, invigorated, inspired, connected, joyful, and clear minded. It was truly restoring. Further, as we walked our dogs that night, I re-discovered appreciation for the trees in our neighborhood. It was as if I were seeing these trees for the first time, although we have lived in this place for over two decades. My experience with Forest Bathing inspired me to buy a membership to the Morton Arboretum. My spouse and I hike most Sunday mornings on different paths, taking in the healing experience.
How you can experience Forest Bathing
You can experience you own Forest Therapy walk virtually via this video curated by the Garfield Park Conservatory:
You can also experience a guided walk in-person at the Morton Arboretum:
Get tickets and/or learn more: Forest Therapy Walks at the Morton Arboretum
You can try it alone using the description above. One of my favorite local places is Jon J. Duerr Forest Preserve in South Elgin, IL.
You can read more about Forest Bathing and get tips on how to “bring the forest indoors” in the book Forest Bathing by Dr. Qing Li.
