What is forest bathing, why is it good for you, and how does it work?

It seems likely that it may be impossible to eradicate stress entirely. But immersing yourself in nature is never a bad idea. So could forest bathing be the answer? But what is forest bathing, and is it actually good for you? Or just a bit woo-woo?

Although stress levels in the UK appear to be rising, there may be a simple way to help manage or reduce stress: forest bathing. A survey earlier this year found that 63% of individuals are stressed at least every week, up by a third since the research in 2018.

Dealing with stress and its symptoms and knock-on effects on your health can be expensive. Holistic treatments don’t come cheap. Nor does therapy. So, giving forest bathing a go, considering it’s free, seems like a shoo-in, no? So how can it be practised, and what are some of its key benefits?

What is forest bathing? Let’s start there

Many of us have been for a peaceful stroll in a forest, but we may not have noticed everything around us and properly tuned in to nature. Forest bathing is a way of going for a woodland walk and consciously, fully connecting with the forest. It originated in Japan in the eighties as shinrin-yoku. Which translates to forest bathing, or taking in the forest atmosphere through our senses.

Forest bathing is a way of going for a woodland walk and consciously, fully connecting with the forest

Bella von Nesselrode, MCMA, Dip Shinrin Yoku + Face Yoga, founder of Children of Earth Skincare, says we should “think of it as a normal woodland walk, just much more intentional and backed by science. It’s one of the few ways in our busy, modern lives to reset the body’s stress response. On the outside, it seems like a slow walk in the forest with no distractions. However, when unpacked, due to the techniques used during the excursion, there is a whole host of scientifically proven benefits for the body and mind.”

The science behind being in nature

It’s probably no surprise to hear that spending time in nature is good for you, and science backs that. A 2018 study compared the anxiety levels between individuals walking in forests and those walking in city areas. It highlighted the psychological benefits of walking through forest areas as it decreased anxiety and confusion. But it also revealed a ‘significant correlation between psychological responses and trait anxiety levels.’

Another study demonstrated that forest bathing could improve sleep

And other research highlights that it can reduce stress, effective in managing anger and depression, increasing mental relaxation and aiding the respiratory, immune and cardiovascular systems.

Perfecting forest bathing and breathing

Like many practices or forms of relaxation, you need to give forest bathing adequate time. Ensure you don’t have anything to rush back for that could impact your mental state.

Von Nesselrode suggests packing snacks and drinks and heading to a forest for at least 2-4 hours. She adds, “The longer your excursions last, the more in tune with nature you become. Turn off your devices to give yourself the best chance of relaxing, being mindful and enjoying a sensory forest-based experience.”

Once you start moving into the forest, it’s important to slow down, take in everything around you, and take deep breaths for optimal relaxation

“Extending the exhalation of air to twice the length of the inhalation sends a message to the body that it can relax,” says von Nesselrode. “To enter a ‘flow state’, start by stating your intent to forest bathe and mean it.”

Focus on the senses

A significant part of forest bathing is the space, time, and environment that allow you to tune into your senses. For that reason, Forestry England suggests you should keep your eyes open, to really feel and engage with the colours around you. “The colours of nature are soothing, and studies have shown that people relax best while seeing greens and blues.”

Consider how it makes you feel, and touch, smell, hear, and see what is around you

While in nature, you can sit quietly and be mindful of the environment. Consider how it makes you feel, and touch, smell, hear, and see what is around you. It’s important to switch your brain off everyday issues as much as possible, and focus on the moment.

The Threshold of Connection

Von Nesselrode refers to this immersion in nature and dismissal of daily issues as the Threshold of Connection. She says, “This threshold is a ceremonial mark of your forest bathing experience. It’s also what sets this experience apart from other experiences. Open yourself up to the world of the forest. Quieten your mind, absorb the natural feel of the environment and atmosphere into your body for at least 15 minutes.”

She advises sitting and enjoying your drink and snacks at the end of the forest bathing session (the Threshold of Incorporation) to mark a return to normal life.

Is it a bit too alternative?

If it sounds a bit ‘out there’ for you, consider adapting your usual natural experiences. For example, when you go for a walk outside, gradually begin to notice what’s around you. Sharpen your senses and increase the length of your walk. If you’re not quite ready to sit and practice mindfulness in the forest, do little things to detach yourself from reality, such as switching off your phone or not having anything to rush home for.

“Forest bathing is a game-changer after a stressful week, or before a period of high pressure or change,” says von Nesselrode. “Reducing stress is incredibly powerful for all areas of the body. Stress creates high cortisol, which inhibits collagen production (therefore ageing) and lowers immunity.”

Plus, between 2.5 and 5 million people walk the Japanese forest trails every year, so there must be something to it!

Find your local forest at Forestry England, Forestry & Land Scotland, at National Resources Wales, or The Ireland Walking Guide’s Guide to Forests