Forest bathing – immerse yourself in the forest with all your senses
In 2009, the world’s urban population surpassed that of rural areas [1], and the UN estimates that by 2030, urban residents will make up 60% of the Earth’s population [2]. Living within four walls, in front of smartphone and computer screens, in stillness, is a relatively new situation for us – as a species. Since the emergence of homo sapiens (about two hundred thousand years ago), we have been dependent on nature, just like other species. Initially living on the African savannah, and later in European primeval forests, we have evolutionarily adapted to being in nature. Meanwhile, for the past two hundred years or so, our way of life has begun to change, with overwork, stress, inadequate diet and disrupted circadian rhythm, among other factors, influencing the development of diseases of affluence.
The relationship between human health and the deficit of being in nature was comprehensively described in the 1980s by Japanese scientists led by professor Yoshifumi Miyazaki. Among other things, they noted that under the influence of being in the forest, the concentration of cortisol, the stress hormone, decreased in the subjects. Subsequent research, led by Dr. Qing Li, among others, led to the development of a new therapeutic method, shinrin-yoku (Japanese for ‘forest bathing’).
Shinrin-yoku involves “immersing” yourself in the forest with all your senses and focusing on experiencing the “here and now”. The practice usually takes place under supervision of a guide (although it can also be done individually), and after just 15 minutes, you can notice the positive effects of forest bathing on your body. Although forest bathing involves being mindfully in the forest, it is not a typical nature walk aimed at learning to identify different species of birds and animals. Nor is it an esoteric practice, philosophy, psychotherapy or sports. It is a special way of being in the forest that – by engaging all the senses (sight, hearing, smell, touch, taste) – allows you to regenerate, lower stress levels and even take care of your health.
Since the 1990s, a number of forest bathing strands have emerged, as well as forest therapy methods that – in addition to mindful walking surrounded by nature – also use breathing exercises, elements of cognitive-behavioural therapy or imagination techniques, among others.
Towards a natural balance
Forest therapy and other ecotherapeutic methods that support mental and physical health through contact with nature are gaining interest, both from participants and researchers, who confirm the positive effects of the forest on the human body in numerous scientific publications.
One of the most frequently discussed aspects in the context of forest bathing and forest therapy is immunity. It turns out that being surrounded by nature significantly contributes to improving our health. Back in 2006, the aforementioned Dr. Qing Li conducted a study [3] that showed that after exposure to forest phytoncides (i.e. bactericidal substances produced by trees), the number of NK cells(natural killers) in the body increases. Another study [4] by Dr. Quing Li showed that a walk in the woods once a week can improve our immunity for the next seven days.
Being surrounded by nature also has a positive effect on reducing stress levels. It turned out that people walking in the forest according to the shinrin-yoku method (focused, avoiding conversations with others, with cell phones turned off) had their salivary cortisol levels reduced after just 15 minutes [4]. In the same study, a second group of participants was asked to walk in the city – but walking in urban spaces was not effective in reducing stress. However, it is worth noting that the effect of the forest on the human body is related to the normalisation of hormone levels or blood pressure. People who naturally have low blood pressure are not prone to fainting, because while in nature, the body also regulates its own reactions.
Interestingly, the very sight of greenery can have a therapeutic effect on us. The now-famous study from the 1980s., conducted by Dr. Roger S. Urlich, showed that patients after gallbladder removal who looked out their windows at green areas during convalescence recovered faster and required less pain medication than those who could see another building from their hospital room windows [5].
Can nature be “overdosed”?
It turns out that yes – but only under laboratory conditions. A study led by Yuku Tsunetsugu [6] found that the smell of cedar, initially described by participants as “light and comfortable” and inducing a relaxing effect, in concentrations fifty times higher than natural causes an increase in heart rate and raises stress levels.
Another study by Yuku Tsunetsugu’s team focused on the sense of sight. Respondents relaxed in rooms with about 30% wooden elements (just like in the natural environment – in a forest, you see wooden elements as well as green or blue). As wood began to dominate the room, participants’ heart rates increased [7].
How to get back to nature?
There is the biophilia hypothesis, described by biologist Edward O. Wilson, which suggests that humans have an innate tendency to seek connection with nature and other life forms. Biophilia literally means “love of life” and is rooted in our evolutionary past, where close contact with nature was essential for survival. Importantly, biophilia does not just refer to the aesthetic or recreational value of nature, but also encompasses deep emotional and spiritual connections to it. This feeling can manifest itself in a variety of ways, from admiring landscapes, through taking joy in gardening, to fascination with animals. The biophilia hypothesis is referred to by various forms of ecotherapy that enable us to get in touch with nature, but increasingly architecture is also drawing on it.
However, not everyone feels bliss and relaxation after entering the forest. Biophobia, on the other hand, is a term describing an irrational fear of nature, its elements and living organisms. Unlike biophilia, which signifies love of life and nature, biophobia is associated with negative emotions that can be strong and paralysing. This fear can include a wide range of natural elements, such as insects, animals, plants and even certain landscapes. The causes of biophobia are often related to cultural factors, traumatic experiences or lack of contact with nature in everyday life, among others.
It is important that when deciding to consciously reap the benefits of being in nature, plan activities in harmony with each other. A big fear of ticks or wild animals in the forest can effectively take away your enjoyment of forest bathing and even raise stress levels. On the other hand, there are a number of ways to explore the natural surroundings in a soothing and relaxing manner – you can, for example, go out on a walk organised by guides affiliated with the Polish Forest Bathing Association [8]. You can find guides working in your area on a specially designed map.
“Getting back to nature” means not only walking in the woods, but also exploring nearby parks, relaxing in a natural setting (such as a river or lake), and even growing potted plants or interacting with animals. While reaping the health benefits, however, it is worth remembering that the exchange between us and nature takes place bilaterally. So let’s consider what we as humans can “give” to nature to return the favour.
Footnotes:
[1]https://press.un.org/en/2010/100325_desa.doc.htm
[2] https://www.unic.un.org.pl/aktualnosci/swiat-i-cele-zrownowazonego-rozwoju/2886
[3] https://www.tandfonline.com/doi/full/10.1080/08923970600809439
[4] https://journals.sagepub.com/doi/10.1177/039463200802100113
[6] Y. Tsunetsugu i in., The relaxing effect of the smell of wood, „Wood industry” 2005, 60(11), s. 598-602.
[7] https://jwoodscience.springeropen.com/articles/10.1007/s10086-006-0812-5
References:
- K. Simonienko, “Lasoterapia”
- K. Simonienko, “Nerwy w las”
- E. O. Wilson: Biophilia, The Diversity Of Life,