As humans, we seem to have been programmed to benefit from nature. How many times have you said, “I just need some fresh air”? Everyone knows the feeling of being outside, the sun on your face, the breeze in your hair, and the fresh air filling up your lungs. Great, right?
The problem is that not many people get it very often. Unless you’re a park ranger, chances are you spend most of your time indoors (some studies have shown that the average person spends upwards of 93 percent of their time inside). It’s a hazard of modern life that with most of everyone’s life spent in front of a screen, they are lacking the time and desire to go outside just for the hell of it.
But getting outside could have real benefits for you, and science has proven it. It’s known that plants emit oxygen as part of photosynthesis, which is why they’re important to the health of the planet. As humans, higher oxygen content also has real benefits for how the body functions. It goes beyond that too; plants also produce phytoncides, which are essential oils that help trees and plants protect themselves against germs and infection. Phytoncides get into the air and are not only responsible for making the air in nature smell better, but they have been shown to have positive effects on the human immune system.
Studies have shown that spending time in nature, specifically doing a Japanese practice called shinrin-yoku, or “forest bathing,” can have a positive impact on cardiovascular and respiratory health as well as increase the number of active immune cells in your body. The benefits go beyond the physical too. Psychological studies have also shown that forest bathing can decrease depression, anxiety, and confusion. It decreases the cortisol levels in your brain, which are attributed to stress, even for hours afterward.
These benefits can come from even a short time spent outside but ideally in a place like a forest or park where you’re surrounded by trees and plants. And we’re not talking going for a run or doing anything other than soaking it all in. Taking a good forest bath, and reaping the self-care benefits of shinrin-yoku in the process, takes very little effort.
Forest bathing is simple. Just follow these steps:
When most people talk about forest bathing, they’re talking about 2-hour sessions. If that amount of time sounds like too much for you to dedicate to a forest, don’t stress. Figure out how much time you can spend, even 20 minutes or so, and commit to that.
It might sound scary to leave your best friend behind, but bringing your phone on a forest bath defeats the whole purpose. Leave it at home or in your car, along with any other technology you carry with you. Distraction is the kryptonite of any forest bath.
You probably do most things in your life because you’re hoping to accomplish something. But forest bathing isn’t about getting somewhere—it’s about the experience itself. If thinking of forest bathing as hiking helps you, so be it, but don’t think of it as going to a specific place. Open yourself up to the experience instead of the destination.
The point of forest bathing is to connect to nature. Take a look around you as you walk. Smell the air, touch the plants, listen to the sounds. A forest bath is about all your senses, and opening them up to what’s around you makes all the difference.
Since you’re not going anywhere, what’s your rush? Walk slowly and allow yourself to relax into the movement and surroundings. It might be uncomfortable at first, but letting yourself chill and enjoy nature will help you get more benefits in the long run.
Some people like to meditate or do yoga during a forest bath. That’s cool too! If the idea of walking aimlessly stresses you out, find a place to sit down and take a moment. Using the quiet of nature to meditate can help you chill out even more.
Like anything worthwhile in life, getting the most out of forest bathing comes from consistency. One session feels great, but make it a habit. Try to go at least once a week, for as much time as you can spare, and increase the length or frequency if you can.
Forest bathing may sound great, but the problem most people face isn’t desire to do it. It’s access. Some studies have said that by the year 2050, 66 percent of the world’s population will live in cities, which means that access to forests is not a reality many people have. If you’re one of those people, don’t worry! You can still get the benefits of forest bathing even if you’re not in an actual forest. Head to a city park instead. Pick one that is large enough that you don’t see roads or buildings when you’re inside. Head for dense areas with larger trees if you can and try to find a quiet place to sit or walk. It’s been shown that regular interaction with nature, even nature in the middle of a city, has the same benefits of walking in a natural forest. And if you don’t have access to a park, create your own. Use your backyard or garden for the same effect. Spend time in a plant-filled area that you’ve created for yourself. If it’s too small to walk around in, use it to meditate, do yoga, or just relax. It’s not exactly the same as heading to the redwoods on a consistent basis, but you’ll still get some of the benefits.