Forest Bathing
By Tina Gilson
Anyone who knows me, and many of you who only know me through my column, are aware of how much I love being in nature. If the weather is nice and the conditions are good, there is no place I would rather be than outside. I feel calm by the water, at peace in the woods, and speak of the grounding we can get from the earth. This is not just some “woo-woo” feeling, but science backs my beliefs that Mother Nature is spectacular for helping us heal. Today I will be talking about one practice in particular, Forest Bathing.
Scientists in Japan, led by Dr. Qing Li, spent decades studying the benefits of spending time among trees on the human body. The practice they call shinrin-yoku, or “forest bathing”, led to an interdisciplinary field combining environmental, preventive, and alternative medicine they call Forest Medicine. These studies on forest bathing demonstrate that being in the woods is not just relaxing, it’s a measurable, evidence-based health intervention. These findings have led to structured forest therapy programs, certified forest therapy bases, and integration into Japan’s public health system.
The concept of forest bathing was introduced in 1982 by naturalist Tomohide Akiyama, then director of Japan’s Ministry of Agriculture, Forestry and Fisheries, to counteract the health impacts of urbanization. By the early 2000s, Japan had invested millions in research, designated 48 therapy trails, and made forest bathing a preventive healthcare practice, even allowing doctors to prescribe it.
Forest bathing involves touching tree bark, breathing in earthy scents, listening to rustling leaves, and observing nature. The intention is not to engage in exercise or accomplish some sort of achievement, you are simply meant to be present. Nature will do the work for you effortlessly.
Researchers discovered the benefits can be measured for both physical and mental health outcomes. Forest bathing helps to boost your immune system. Exposure to forest air increases natural killer (NK) cell activity and counts, and raises intracellular levels of anti-cancer proteins, suggesting a preventive effect against cancer.
Forest bathing lowers cortisol (the primary stress hormone), reduces blood pressure, and slows heart rate, resulting in stress reduction benefits and preventative effects on hypertension and heart diseases. Shinrin-yoku reduces other stress hormones, such as urinary adrenaline and noradrenaline as well.
Participants experience relaxation responses, including decreased sympathetic nervous system activity. Forest bathing increases the activity of parasympathetic nerves and reduces the activity of sympathetic nerves to stabilize the balance of the autonomic nervous system. Studies show improved mood, reduced symptoms of depression and anxiety, better focus, and enhanced sleep quality.
Even the National Institute of Health reports the following: Shinrin-yoku increases the levels of serum adiponectin and dehydroepiandrosterone sulfate and reduces the scores for anxiety, depression, anger, fatigue, and confusion, and increases the score for vigor, showing preventive effects on depression, and may apply to rehabilitation medicine.
If you are looking for a way to reduce stress or give your mental and physical health a boost, spend some time among the trees.
Sacred Spirit Wellness is located at The Hive Wellness Collaborative, 21 Barton Street in Bradford, VT. They can be reached via email at sacredspiritwellness1@gmail.com, on their Facebook page or www.sacredspiritwellness.com