Before having children, going into the forest for a walk, and immersing myself in nature was one of my emotional self-care activities that I did when  I needed space to clear my thoughts, re-centre and reconnect with myself.

 

After having children, I was determined to not lose the practice of forest bathing and instill this meditative practice into our everyday routine. Not only did I want to continue forest bathing myself but I am also aware of the significant impacts that immersing children in nature has on their growth and development. 

 

In today’s post I am going to talk all about Forest Bathing. You will be surprised at how simple it really is, but also how it is so much more than going on a hike.

 

Time spent immersed in nature is good for us. Time spent in nature for kids - even better!

 

So if you are ready to get outside by yourself, or with the kiddos, then keep reading for your ultimate guide on how to forest bathe. Remember, living a more sustainable, greener and intentional lifestyle doesn’t have to be hard. It can be as simple as turning off the tv, getting outside and immersing yourself in nature.

 

 

What is Forest Bathing? 

 

Forest Bathing or Wood Bathing is a form of eco-therapy that has been around for decades and used in many different cultures around the world for many health benefits. 

 

Forest Bathing was coined in Japan in the 1980s - called shinrin-yoku - which means the physiological and psychological exercise  of “forest bathing” or “taking in the forest atmosphere through all of our senses”. 

 

During the 1980’s, the Japanese recognized that forest bathing served two purposes: 1. To curb the tech-boom burnout with a natural eco-therapy remedy as well as to inspire people to reconnect and protect the country’s forests. 

 

Forest Bathing is not simply just taking a hike. It is more of taking a very intentional walk in nature. 

 

It is slowing down, being mindful of all the miracles going on around you and really taking in the forest through all of your senses. 

 

“All forests have their own personality. I don't just mean the obvious differences, like how an English woodland is different from a Central American rain forest, or comparing tracts of West Coast redwoods to the saguaro forests of the American Southwest... they each have their own gossip, their own sound, their own rustling whispers and smells. A voice speaks up when you enter their acres that can't be mistaken for one you'd hear anyplace else, a voice true to those particular tress, individual rather than of their species.”

― Charles de Lint, The Onion Girl

Forest Bathing Science 

If you have been to my site before you know that I always like to show the science behind why I teach what I teach, so your logical brain can begin to process and accept small consistent changes into your life. 

 

Forest bathing is not just a health trend, but a practice that has been proven to have many health benefits. As with anything that is outside of the ‘modern western medicine realm, the research on it is still quite small, however studies have been shown that there is a science behind forest bathing. 

 

Due to the limited studies, there is still speculation about what affects forest bathing actually has and how it physically impacts our bodies. Some believe it has to do with the fractal patterns of nature… the natural patterns that are appealing to our senses found in nature.. While others speak about the powerful compounds given off by trees called phytoncides, which are the natural chemicals  secreted by evergreen trees. Phytoncides have been associated with improvements in the activity of our frontline immune defenders. 

 

And regardless of what science tells us, your body knows the benefits. 

 

Trust it.

 

Get outside and feel the effects for yourself.

 

So often people get stuck in the ‘well it is not scientifically proven’ realm of thought…and although I also like to know the science behind things I do… I also recognize that our modern science still has a looong way to catch up to the natural world. I encourage you to ask yourself what makes you feel good? What in nature makes your soul and body aligned? Really tune into the personal impacts you feel and experience after being in nature. 

 

 

Benefits of Forest Bathing. What are the effects of Forest Bathing? 

1. Forest Bathing Lowers Stress

It has been proven that simply getting out for a walk in the forest in the form of a 40 minute walk, was associated with improved mood and decreased health. 

 

The Association of Nature and Forest Therapy notes that “Levels of the stress hormone cortisol decreased in test subjects after a walk in the forest, when compared with a control group of subjects who engaged in walks within a laboratory setting.”

 

As we all know, the impacts of stress can have severe consequences on our health, from burnout, headaches, high blood pressure, skin conditions, asthma and other ailments. NOt to mention; a 2015 study found work-related stress accounts for up to $190 billion in health care costs each. 

 

 

2. Forest Bathing Reduces Blood Pressure and certain stress hormones

A study done in 2011 compared the effects of walking in the city to taking a forest bath. It was found that both a walk in the city and a walk in the forest required the same level of physical excretion, however the participants who went on a forest walk, or forest bathing, had significant reductions in blood pressure and certain stress hormones.

 

In a meta study in Japan of 732 participants, forest bathing was shown to reduce blood pressure levels, especially for middle and older-aged participants. 

 

3. ​Forest Bathing Boosts Immune Functioning

When going on a forest walk and engaging in forest bathing, it has been shown that forest bathing can lower stress hormone production and elevate mood states. What does this mean? It means that when we are highly stressed and our bodies are creating stress hormones, our immune system becomes compromised - making us at risk for illness. When going forest bathing, it has been shown that our stress hormone production lowers which influences markers of immune strength. 

 

Studies have shown that people who forest bath also inhale  “beneficial bacteria, plant-derived essential oils and negatively-charged ions” which interact with gut bacteria to strengthen the body’s immune system and improve both mental and physical health.

 

The Association of Nature and Forest Therapy notes that “While more research is needed, some preliminary research is even suggesting possible anti-cancer benefits such as Dr. Li's 2008 study of 13 female nurses on a three-day trip, in which the trip produced anti-cancer proteins and benefits lasting more than 7 days after the trip.  Dr. Li and the scientific community continue to research this exciting potential.”

 

4. Forest Bathing Decreases Anxiety + Decreases Rumination

Hand up if you are an overthinker? Do you get stuck in your thoughts ruminating over and over about the 'what if’s', the 'should's' and the causes and consequences of experiences you may have had? 

Hand raised. 

Well good news for us over-thinkers…. Research shows even brief interactions with nature can soothe our brains. In an experiment done by Stanford’s Gregory Bratman it was shown that people who took a 50 minute walk in a natural environment versus an urban environment experienced “decreased anxiety, brooding and negative emotion and increased memory performance.”

 

5. Forest Bathing Increases Creativity and Enhances Brain Function

I don’t know about you, but whenever I Have writer's block or I am so caught up in my ‘monkey mind’, I always find solace in the trees. It gives me clarity, creativity and my mind always feels lighter and stronger. 

Disconnecting from technology and immersing oneself in nature, has been proven to increase creativity and improves our mental performance. Researcher David Strayer study found an amazing increase of creativity and problem solving by an amazing 50% when participants were immersed in nature long enough. 

 

6. Forest Bathing Improves mood

If you ever get out in the forest you do not need science to tell you this one. After a refreshing walk in nature, one will almost always feel an improved mood. 

In a study done in Taiwan, it was shown that after a short forest bathing program, many participants saw changes in their autonomic nervous system and emotions. Benefits included increased scores on the positive mood subscale and significantly lower anxiety levels per the State-Trait Anxiety Inventory. Also, reduction of "tension-anxiety", "anger-hostility", "fatigue-inertia", "depression-dejection", and "confusion-bewilderment” were recorded.

 

7. Forest Bathing Increases Recovery from Illness

If you follow along with me, you know I am super passionate about biophilic architecture as well as biophilic interior design. There is a well known study, done by Dr. Roger Ulrich, which showed that even looking at trees through a hospital window increased recovery time for gallbladder surgery patients.

If you want more info on easy and simple tips on how to incorporate a biophilic interior design into your home then check out this article.

 

 

8. Forest Bathing Decreases the risk of Chronic Illness

In a meta analysis of forest bathing studies  (looking at multiple studies that have been conducted over the years), it was found that forest bathing reduced the risk of chronic illnesses such as  diabetes and cardiovascular disease were noted.

 

9. Forest Bathing Reduces Asthma and Eczema Symptoms

Asthma and atopic dermatitis are common allergic diseases, and over the years, the amount of children living in urbanized areas to have these conditions has increased. 

A study has shown that getting out in nature with your children may improve allergies, asthma and your skin. In this study, improvements were seen in children;s eczema and asthma conditions simply by getting out of urban environments and into nature. 

How to Forest Bathe

Forest Bathing goes beyond simply taking a hike in the forest (however, this is always a good thing to do as well). Forest bathing is more intentional about your time in nature. It is honing in and being very mindful of how the forest affects all of your senses. 

 

Often when we go on a hike, there is a predetermined destination that we are trying to get to. Whether it be the top of a mountain, to the ocean or a viewpoint. Sometimes during hikes it is easy to focus on the end goal, versus being totally present and immersed in nature. This is the key difference between an intentional forest bath walk in nature and a hike in the forest. 

 

Forest Bathing can be done in a DIY form or if you are totally new to the concept, there are many forest bathing therapists that can take you on a guided forest walk.  

 

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If you are needing some activities for kids out in nature, then check out my store where I offer printables to help you engage yourself and your children with nature! Click HERE to take a look! 

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GUIDED FOREST BATHING

The Association of Nature and Forest Therapy actually trains professionals to help guide you on your forest bathing journey. As I live in beautiful British Columbia, Canada, I am blessed to have forests all around me. With close to 25% of the world’s temperate rainforest in British Columbia, there are plenty of places to be one with the trees. If you are interested in eco-travel ideas in BC then I encourage you to look at this post done by Explore BC for the Top 5 Places to Experience the Rainforest in BC

 

For others who are not living in Canada, I encourage you to Google ‘Forest Therapy Guides Near Me” to find local resources to help guide you. Or plan an epic nature adventure trip! 

DIY FOREST BATHING

If you are not yet ready to commit to a full on guide… then get outside and explore, google forests near you, parks near you or ask around. One of our favourite things to do is ‘go on an adventure’ and explore new areas of our hometown that are off the beaten path. 

TIPS FOR FOREST BATHING

If you are planning to go out into the forest and are not sure where to start, here are a few tips to start with. 

 

1. Be prepared: Be somewhat prepared. Especially if you are bringing kids with you. The last thing you want is a hungry, cranky child screaming when you are trying to zen out. Download my forest bathing checklist to ensure you have the necessities covered. 

 

1. Determine the location you want to go to. You want it to be quiet, with lots of trees and little noise

 

1. Turn off the cell phone until you are done. Taking photos is fine, and I always encourage people to do this, however, you do not want to make your forest bathing trip an instagram outing… you want it to be about being immersed in nature. Allow yourself some time to take photos then put the phone away and just be present. 

 

1. Use guided activities to help you. Lots of times we get out into the forest and may have a difficult time calming that annoying monkey mind of ours… you know the one that never shuts up sometimes - if this is you, then I encourage you to grab these guided forest activities to help you stay mindful and present during your walk.  

 

1. Be still. Remember it is not about the destination, but about the journey. You are aiming for a quiet, mindful experience, taking in your surroundings, connecting with Mother Earth and relishing in her miracles.  So let go of any expectations of ‘getting somewhere’ and rather just be present in the moment in the forest. Allow yourself to just be… let go of the power walking and just walk. 

 

1. Engage as many senses as you can - One of the key benefits of forest bathing is tuning into our senses and consciously becoming aware of what we see, what we hear, what we feel, what we smell and what we taste. Here is a great printable for kids to engage their senses and learn (ps - it is great for adults too!) 

What to Bring Forest Bathing?

Here is a small list to get you started. Want the full checklist? Then download this free printable/digital checklist to help you get started. Remember the key to going out in nature is being somewhat prepared. Especially when you have children in tow.  

Essentials: 

• Water bottle with water
• Small backpack
• Snacks for the kids (bring an extra special snack as well that they usually do not get) 
• Cell phone/camera for photos
• Extra clothes in the car
• Layers of clothes (layer on extra and take off as you go)
• Let your child bring their favourite stuffy to ‘show’ nature too! 
• Small first aid kit is always handy just in case bandages are needed

 

 

Additional Forest Bathing FAQ’s

How often should I Forest Bathe?

Science has shown that simply viewing or walking around a forest environment for even 15 minutes - 15 minutes - induces a state of physiological relaxation. It has also been shown that the benefits of forest bathing or shinrin yoku, lasted almost 30 days! 30 Days! So even a monthly forest bath could be extremely beneficial for not only your physical health and immunity but for your emotional wellness too. 

 

So often, we make excuses as to why we cannot get out in nature… that you do not have enough time, or energy, however studies continue to show time and time again that even getting out in nature for 15 minutes has natural health benefits. Obviously the longer you are able to immerse yourself in nature, the better and more positive effects you will have, however as mentioned above, even looking at nature, incorporating a biophilic interior design into your home has benefits. 

 

What if I do not have the time to Forest Bathe? 

So, for anyone skeptical of the practice or concerned they do not have enough time, then I encourage you to take Mini Forest Bathing Breaks. 

Shorter spurts and nature breaks can also have significant impacts on your health and wellbeing. Start small. Get outside for a walk. Put the phone away. Go to a local park. Try and get our a few times a week or even 10-15 minutes a day and see how you feel. Tune into how you feel after you give yourself the space to stop and breathe in nature. 

 

What if I do not live by a Forest? How do I engage in Forest Bathing in a city?

If you live in the city and do not have direct and easy access to forests, then a great idea is Place Tending. 

What the heck is place-tending? It is a practice that Forest Guides encourage people to do which involves going to the same natural space that is easily accessible to your home or your work, to observe its changes over time. Find a place that feels right to you - a park, a tree, a pond, your garden and go there either daily or a few times a week and observe the changes you see as the seasons pass. This practice allows you to tangibly see the changes to the space around you and encourages a strong connection to nature which in turn impacts your overall health and wellness. 

 

Can I Forest Bathe in the Rain?  

Yes. yes. Yes. One of my family's favourite times to forest bathe is when it is rainy or just after a fresh shower of rain. The forest is so alive, the smells, the freshness, and the whole ecosystem of the forest lights up when it rains. Also, doubly beneficial there are always less people out in the rain - so you really are able to get in some quality 1:1 time with the forest.

One of my favourite teachers from highschool used to say.

“There is no such thing as bad weather, only bad preparation.” - Mr. David

So get your raincoats, rain pants and hats and get outside. You aren’t made of sugar… you won’t melt.  

 

Can I take a Forest Bath in the Winter?

See quote above from my high school teacher.  Just in case you need a reminder: “There is no such thing as bad weather, only bad preparation.” . So yes!!! Get outside in the winter. The sight, smells and stillness is magical in the winter time. 

Obviously be sure to bundle up, dress appropriately, listen to your body and ensure you have a hot beverage when you get home… trust me, your body, mind and soul will thank you. 

 

Forest Bathing Conclusion

If you have made it this far - you rock (no nature pun intended lol)! Let me know in the comments if you have any questions I did not touch on or if you do go forest bathing, how your experience was. 

Remember, every journey into the woods is a new adventure. 

Go with the flow. 

Breathe. 

Enjoy. 

Pause. 

Take it in. 

If something doesn’t go as planned - laugh. 

This is not about the destination but about the journey. Each time you go into the woods you find a little more of yourself. 

If you are ready to get out and go but still are needing a bit more guidance than grab my downloadable Forest Bathing package here! 

 

Let me know in the comments or send me a message if you have any more questions! 

 

Love this article? Want to learn more about living a greener, more biophilic lifestyle? Then check out some of my top posts: 

What is Biophilic Interior Design and Why you need a Biophilic home    

How to Create a Biophilic Home - 11 Sustainable Design Ideas for your Home

Biophilic Lighting Design Ideas for your Biophilic Home Décor

Top 11 Plant Decor Propagation Stations for Under $40

14 Outdoor Activities for Kids + Families