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Forest baths — immerse yourself in the forest with all your senses
In 2009, the number of urban dwellers in the world exceeded that of rural people [1], and the United Nations estimates that by 2030, urban dwellers will account for 60% of the Earth's population [2]. Living in four walls, in front of the screens of smartphones and computers, in stillness, is a relatively new situation for us - as a species - a relatively new situation. Since the appearance Homo sapiens (about two hundred thousand years ago) we were dependent on nature, just like other species. Initially living in the African savannah, later in the European forests, we have adapted evolutionarily to being in nature. Meanwhile, for about two hundred years, our way of life has begun to change, and overwork, stress, inadequate diet and circadian rhythm disturbances affect, among other things, the appearance of civilization diseases.
The relationship between human health and the deficit of being in the natural environment was comprehensively described in the 1980s by Japanese scientists led by Professor Yoshifumi Miyazaki. They noticed, among other things, that under the influence of being in the forest, the concentration of cortisol, the stress hormone, decreases in the subjects. Further research, led by Dr. Qing Li, among others, led to the emergence of a new therapeutic method, namely shinrin-yoku (from Japanese — forest bath).
Shinrin-yoku consists in “immersing” yourself in the forest with all your senses and concentrating on the experience of the “here and now”. The practice usually takes place under the guidance of a guide (although it can also be done individually), and after just 15 minutes you can notice the positive effect of the forest bath on the body. Although a forest bath consists of being attentive in the forest, it is not a typical nature walk to learn to recognize different species of birds and animals. It is also not an esoteric practice, philosophy, psychotherapy or sport. It is a special way of being in the forest, which — through the involvement of all the senses (sight, hearing, smell, touch, taste) — allows us to recover, reduce stress levels and even take care of our health.
Since the 1990s, many trends in forest bathing have been created, as well as methods of forest therapy, which — in addition to mindful walking in the environment of nature — also use breathing exercises, elements of cognitive-behavioral therapy or imagery techniques.
Towards a natural balance
Forest therapy and other ecotherapeutic methods, supporting mental and physical health through contact with nature, are of increasing interest, both from participants and researchers, who in numerous scientific publications confirm the positive effect of the forest on the human body.
One of the most frequently discussed aspects in the context of forest baths and lasotherapy is immunity. It turns out that being surrounded by nature has a real impact on improving our health. As early as 2006, the aforementioned Dr. Qing Li conducted research [3], which showed that after exposure to forest phytoncides (i.e., bactericidal substances produced by trees), the number of NK cells in the body increases (natural killers). Other research [4] by Dr. Qing Li has shown that a walk in the forest 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 in people walking in the forest according to the method shinrin-yoku (in focus, avoiding conversations with others, with mobile phones turned off) cortisol levels in saliva decreased after just 15 minutes [4]. In the same study, a second group of participants was tasked with walking in the city — however, walking in an urban space was not effective in reducing stress. However, it is worth noting that the effect of the forest on the human body is associated with the normalization of hormonal levels or pressure. People who naturally have low blood pressure are not at risk of fainting, because while in nature the body also regulates its own reactions.
Interestingly, the mere sight of greenery can affect us therapeutically. A famous study from the 1980s by Dr. Roger S. Urlich showed that patients who, after removal of the gallbladder, looked out of the window at green spaces during recovery recovered faster and required less pain medication than people who saw another building from the windows of a hospital room [5].
Can nature be “overdosed”?
It turns out that yes - but only in laboratory conditions. Research conducted under the direction of Yuku Tsunetsugu [6] showed that the smell of cedar, initially described by participants as “light and comfortable” and inducing a relaxation effect, at a concentration fifty times higher than natural causes an increase in heart rate and increases stress levels.
Other studies of Yuku Tsunetsugu's team have looked at the sense of sight. The subjects relaxed in rooms where about 30% of the wooden elements were (as in the natural environment - in the forest we see both wooden elements, green or blue). At the moment when wood began to dominate the room, the participants' heart rate increased [7].
How to return to nature?
There is a hypothesis of biophilia, described by biologist Edward O. Wilson, which suggests that humans have an innate tendency to seek connection with nature and other forms of life. 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 only refer to the aesthetic or recreational value of nature, but also includes deep, emotional and spiritual connections to it. This feeling can manifest itself in different ways, from admiring landscapes, to the satisfaction of gardening, to the fascination with animals. The biophilia hypothesis is referred to by various forms of ecotherapy that allow us to come into contact with nature, but more and more often architecture also draws from it.
However, not everyone feels bliss and relaxation after entering the forest. Biophobia is a term that describes an irrational fear of nature, its elements and living organisms. Unlike biophilia, which means love for life and nature, biophobia is associated with negative emotions that can be strong and paralyzing. This fear can include a wide variety 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.
It is important that when making a decision to consciously reap the benefits of being in nature, plan activities in harmony with each other. A great fear of ticks or wild animals in the forest can effectively take away the pleasure of forest bathing, and even raise the level of stress. On the other hand, there are a number of ways to explore the natural environment in a soothing and relaxing way — for example, you can go for a walk organized by guides affiliated with the Polish Forest Bathing Society [8]. On a specially prepared map you will find guides working in your area.
“Back to nature” is not only walking in the forest, but also exploring nearby parks, relaxing in a natural environment (e.g. by a river or lake), and even growing houseplants or contact with animals. When reaping health benefits, however, it is worth remembering that the exchange between us and nature takes place bilaterally. Let us consider, then, what we as humans can “give” to nature in order to repay it.
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 et al. The relaxing effect of the smell of wood, “Wood industry” 2005, 60 (11), pp. 598-602.
[7] https://jwoodscience.springeropen.com/articles/10.1007/s10086-006-0812-5
Sources:
- K. Simonienko, “Lasotherapy”
- K. Simonienko, “Nerves in the Forest”
- E.O. Wilson: Biophilia, The Diversity of Life,
