Simple Stress Reducer: Forest Bathing
What is Forest Bathing?
Forest bathing, or shinrin-yoku in Japanese [“shinrin” means forest and “yoku” means bath], became a formal practice in Japan to use readily available resources as a natural stress reliever. It involves simply visiting a forest and breathing the air. Forest bathing has many positive health benefits.
Since the 1980s, it has become a part of the preventative health care in Japan because this practice addresses a number of health concerns. The Japanese Government used forest bathing as a medicinal practice to address the negative effects stemming from increased use of technology. The increased sensory overload accompanied by other external stressors, such as long work hours made it harder for many city-dwellers to disconnect and relax.
Forest bathing helps you slow down and reconnect with nature. Although called “bathing”, you remain fully clothed while in the forest. To forest bathe, one simply finds a space under the canopy of trees and takes deep, long breaths. By filling your lungs with air and letting your exhalation take longer than your inhale, you send signals to your body to relax. You might choose to stand still or find a spot where you feel can comfortably sit with your back supported by the tree’s trunk. Quietly, notice your surroundings as you continue to breathe deeply, yet gently. Disconnected from digital streaming devices, begin to notice the sights, sounds and smells of the forest.
Research Proves Forest Bathing Reduces Stress
An article in the International Journal of Biometerology, found forest bathing to be useful in reducing stress. The researchers investigated the effects of forest bathing by looking at specific indicators of stress, specifically salivary or serum cortisol. They compiled results from 971 studies; almost all of them showed a significant
Overall, forest bathing can reduce stress significantly influence cortisol levels on a short term in such a way as to reduce stress, and anticipated placebo effects can play an important role in it. Further research is advised because of the limited available data.reduction in stress levels after forest bathing.
Forest Bathing in the time of Social Distancing
Forest bathing while maintaining the recommended distance from others aligns with the Governor’s Stay at Home Executive Order which requires Maryland residents to stay home. The Order allows residents to engage “…in outdoor exercise activities, such as walking, hiking, running, or biking” while complying with the U.S. Centers for Disease Control and Prevention (“CDC”) social distancing guidance [see Executive Order No. 20-03-30-01, Section II.b.v.].
While you’re abiding by the Stay At Home order, you might have time to catch up on your reading. Here’s a few books which provide more information about the benefits of being in nature:
Forest Bathing: How Trees Can Help You Find Health and Happiness, by Dr. Qing Li
Shinrin-Yoku: The Art and Science of Forest Bathing, by Qing Li
Forest Bathing after COVID-19 Pandemic
When travel restrictions are lifted and the threat of spreading the virus lessens, you might want to fully immerse in a beautiful setting to gain more benefits from forest bathing. The National Georgaphic published an article with places to visit specifically for forest bathing. One of these locations, the Adirondacks in New York, are within driving distance or a train ride from the Washington, DC metro area. The other locations in the article may make for a restorative vacation.
