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Forest bathing – immerse yourself in the forest with all your senses
In 2009, the number of people living in cities worldwide surpassed the number of those living in rural areas [1], and the UN estimates that by 2030, urban dwellers will account for 60% of the Earth's population [2]. Living within four walls, in front of smartphone and computer screens, and in a sedentary state is a relatively new situation for us as a species. Since the appearance of homo sapiens (about two hundred thousand years ago), we have been dependent on nature, just like other species. Initially living on the African savanna and later in European forests, we evolutionarily adapted to being in nature. Meanwhile, for about two hundred years, our way of life has begun to change, and overwork, stress, poor diet, and circadian rhythm disturbances are contributing to the emergence of lifestyle diseases.
The relationship between human health and a deficit of time spent in nature was comprehensively described in the 1980s by Japanese scientists led by Professor Yoshifumi Miyazaki. They observed, among other things, that spending time in the forest lowers cortisol levels, the stress hormone, in subjects. Subsequent research, conducted by Dr. Qing Li and others, led to the development of a new therapeutic method, namely shinrin-yoku (Japanese for forest bathing).
Shinrin-yoku involves "immersing" oneself in the forest with all the senses and focusing on the "here and now" experience. The practice is usually guided (though it can also be done individually), and positive effects on the body can be noticed after just 15 minutes. Although forest bathing involves mindfully spending time in the forest, it is not a typical nature walk aimed at learning to identify different species of birds and animals. It is also not an esoteric practice, a philosophy, psychotherapy, or a sport. It is a specific way of being in the forest that—by engaging all the senses (sight, hearing, smell, touch, taste)—allows us to regenerate, lower stress levels, and even take care of our health.
Since the 1990s, many schools of forest bathing have emerged, as well as forest therapy methods that—in addition to mindful walking in nature—utilize breathing exercises, elements of cognitive-behavioral therapy, and visualization techniques.
Towards natural balance
Forest therapy and other ecotherapeutic methods that support mental and physical health through contact with nature are enjoying growing interest from both participants and researchers, who confirm the positive impact 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 spending time in nature has a real impact on improving our health. As early as 2006, the aforementioned Dr. Qing Li conducted studies [3] which showed that after exposure to forest phytoncides (antibacterial substances produced by trees), the number of NK cells (natural killers) in the body increases. Other studies [4] by Dr. Qing Li showed that a walk in the forest once a week can boost our immunity for the next seven days.
Spending time in nature also has a positive effect on reducing stress levels. It has been found that in people walking in the forest according to the method shinrin-yoku (focused, avoiding conversation with others, and with mobile phones turned off) salivary cortisol levels dropped 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. It is worth noting, however, that the forest's impact on the human body is linked to the normalization of hormone levels or blood pressure. People who naturally have low blood pressure are not at risk of fainting, as the body also regulates its own reactions while in nature.
Interestingly, even just the view of greenery can have a therapeutic effect on us. A now-famous study from the 1980s conducted by Dr. Roger S. Ulrich showed that patients recovering from gallbladder surgery who looked out of their windows at green spaces recovered faster and required fewer painkillers than those who saw another building from their hospital room windows [5].
Can you "overdose" on nature?
It turns out you can – but only under laboratory conditions. Studies led by Yuku Tsunetsugu [6] showed that the scent of cedar, initially described by participants as "light and comfortable" and inducing a relaxing effect, caused an increase in heart rate and stress levels when at a concentration fifty times higher than natural.
Other studies by Yuku Tsunetsugu's team focused on the sense of sight. The subjects relaxed in rooms that contained about 30% wooden elements (similar to the natural environment – in a forest, we perceive wooden elements as well as green or blue ones). As soon as wood began to dominate the room, the participants' heart rates increased [7].
How to return to nature?
There is a biophilia hypothesis, described by biologist Edward O. Wilson, which suggests that humans have an innate tendency to seek connections 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 refer only to the aesthetic or recreational value of nature, but also encompasses deep, emotional, and spiritual connections with it. This feeling can manifest in various ways, from admiring landscapes and the satisfaction of gardening to a fascination with animals. Various forms of ecotherapy, which enable us to connect with nature, draw on the biophilia hypothesis, and architecture is increasingly drawing from it as well.
However, not everyone feels bliss and relaxation upon entering a forest. Biophobia, on the other hand, is a term describing an irrational fear of nature, its elements, and living organisms. Unlike biophilia, which means a love of life and nature, biophobia is associated with negative emotions that can be intense and paralyzing. This fear can include a wide range of natural elements, such as insects, animals, plants, or even certain landscapes. The causes of biophobia are often linked to factors such as cultural influences, traumatic experiences, or a lack of daily contact with nature.
It is important that when deciding to consciously reap the benefits of spending time in nature, you plan activities that align with your personal comfort. A strong fear of ticks or wild animals in the forest can effectively strip away the pleasure of a forest bath and even increase your stress levels. On the other hand, there are many ways to explore the natural environment in a soothing and relaxing way – for example, you can go on a walk organized by guides affiliated with the Polish Forest Bathing Association [8]. You can find guides working in your area on a specially prepared map.
"Returning to nature" is not just about walks in the forest, but also discovering nearby parks, relaxing in natural surroundings (e.g., by a river or lake), and even growing houseplants or interacting with animals. While reaping the health benefits, it is worth remembering that the exchange between us and nature should be reciprocal. Let us therefore consider what we, as humans, can "give" back to nature in return.
References:
[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, “Lasoterapia”
- K. Simonienko, “Nerwy w las”
- E. O. Wilson: Biophilia, The Diversity Of Life,
