‘Forest bathing’: the Benefits & the How-tos
Shinrin-yoku, or forest bathing, is a Japanese healing technique that relies on individuals’ total immersion in a green space. It is regarded as a leading approach in preventative medicine in Japan and South Korea and is gradually gaining traction in the U.S. as a viable form of care. Studies have found that forest bathing can decrease the amount of cortisol (our stress hormone) released in the brain, lower blood pressure, improve concentration, and boost immunity through exposure to phytoncides (an antimicrobial substance emitted by plants that increases natural killer cells in humans, which fight tumours and virally infected cells). In addition to these long term health benefits, you may notice immediate changes after completing the practice, namely feeling relaxed, rejuvenated, and energized.
The next time you plan to go outside, follow these guidelines to practice shinrin-yoku:
Turn off technology for the duration of the walk. We are inundated with technology daily, so this is a great way to carve out some tech-free time!
Head to an accessible green space, ideally one with abundant trees. If you live in an urban environment, you can still practice this technique. Simply set the intention to focus on the plants and greenery around you, not the lawnmowers or sirens.
If you choose to try this exercise with others, make an agreement to remain silent during the walk and save conversations for post-walk reflections (i.e. what did you notice, how did you feel before versus after, etc.)
As you explore your surroundings, be present. Use this time outdoors as a moving meditation.
When your mind wanders, observe the thought about what you have to do tomorrow, or whatever it may be, and release it. To recenter your thoughts and become present again, focus on what you see. Try to observe the various textures of leaves or the various shades of green before you.
Wander freely. No need to set a route ahead of time, since this distracts from being fully immersed in the present moment.
Slow down. This walk is not intended to be vigorous exercise. Pause along the way and closely observe an object you find or simply stop walking to feel how your feet connect to the earth.
Lastly, take a seat. As you rest, begin to actively listen to your surroundings. Do you hear more noises now that you are still? Can you locate some of the birds you hear?
If you have the opportunity to practice this technique reflect on the impact it may, or may not, have had on you. For many, COVID-19 has increased the amount of time spent at home, so practicing forest bathing might be a great way to get outside to stretch your legs and calm your mind.
Written by Cat Shank