10 Benefits of Forest Bathing
Photo of evergreen forest treetops in fog from Pixabay
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Forest bath, or shinrin yoku in Japanese, is defined as spending time in a forest or other greenspace and taking all of one’s senses into consideration in the atmosphere.
During a forest bathing experience, you tune your body and mind to the forest for a period of time. A minimum of 15 minutes and a maximum of three days, with an average length of 2-4 hours has been shown in the research to be most beneficial.
Choose the best length for you and immerse yourself in the environment of the forest.
You notice what you hear, smell, and can touch. You breathe deeply. You sit in the forest and you walk in the forest, and notice how you experience the forest differently as you stand still and move around.
Forest bathing has many benefits, which you will see below, and the practice has been heavily researched to demonstrate the wide range of benefits, both physical and physiological.
This research can support what you feel and sense after your forest bath, it can also inspire you to spend more time in the forest.
If you are interested on taking a walk in the forest and having it be supported by science, read on for ten forest bathing benefits with linked evidence from academic research -
Photo of hinoki cypress needles from Pixabay: you can use tree essential oils, like cypress, pine, spruce and cedarwood to forest bathe in lieu of going to a forest
1 - May offer preventative effect on cancers
After forest bathing, human bodies have shown an increase in human natural killer (NK) cell activity, the number of NK cells, and the intracellular levels of anti-cancer proteins, suggesting forest bathing offers a preventive effect on cancers.
These results have established a new science in Japan, called Forest Therapy.
2 - May reduce cortisol
In a new meta analysis of all forest bathing research shared in the Journal of Environmental Research, forest and greenspace exposure has been shown to decrease salivary cortisol levels.
3 - Can decrease risk of Type II Diabetes
Greenspace exposure, including forests, has been linked to a decreased risk of Type II Diabetes (see Fig. 2 here).
4 - Can reduce stress hormones
Forest bathing research has produced evidence to support reduced stress hormones such as adrenaline and noradrenaline.
5 - Can lower heart rate
In one study, women were exposed to a forest setting for 15 minutes of sitting and 30 minutes of walking.
Measurements on blood pressure, and heart rate were taken, and the data revealed a lower heart rate, indicating an increase in parasympathetic nervous system activity.
6 - Can lower anxiety
Another study published in the International Journal of Environmental Research and Public Health included 128 participants who were immersed in a short 2 hour forest bathing program.
After the forest bath, middle-aged and elderly participants reported lower levels of anxiety, tension, anger, depression and confusion, and higher levels of feeling vigor and activity.
7 - Can increase positive emotions
Forest bathing has been shown to enhance people’s attitude, adaptive behaviors and feelings towards things.
Forest bathing has shown positive, psychological responses associated with relaxation and appreciation, while simultaneously showing decreases in a wide range of negative emotions.
8 - Can offer antibacterial benefits
Trees give off phytoncides, which are volatile organic compounds with antibacterial properties that are usually also essential oils.
These tree essential oils are what you breathe in when forest bathing, and they may be responsible for the some wellness benefits of forest bathing.
9 - Can increase natural immunity
Phytoncides also have antimicrobial (includes bacteria, mold, mildew, algae, and even viruses) properties.
One study showed a rise in natural immunity cells among people who spent three nights and two days in the forest compared to those who spent the same amount of time in an urban environment.
10 - Can reduce inflammation and improve sleep
Tree oils, like those emitted from the pine tree, contain the chemical 3-carene. 3-carene has been shown to reduce inflammation, reduce anxiety and improve sleep.
10 Benefits of Forest Bathing text over photo of hinoki cypress needles from Pixabay
Okay, so these are ten benefits of taking a trip to a forest and immersing yourself temporarily in nature.
How often do you have to forest bathe to notice the benefits?
A study in the UK among 20,000 participants showed that 120 minutes a week is associated with self-reported good health and well being.
Given this data, taking a forest bath as often as just once a month is enough to provide beneficial results. If you can make it, aim for once a week.
Ready to breathe in the fresh forest air?
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