Find Healing Among the Trees with Forest Bathing
Imagine stepping off a busy sidewalk onto the soft soil of a woodland path. The cacophony of city life fades away behind you. The warm air caresses your skin. A gentle breeze carries the earthy scent of damp soil and the fresh tang of evergreens. Sunlight filters through the canopy of towering trees, dappling the forest floor in a mosaic of light and shadow. In the distance, water dances over stones in its path. You breathe deeply, filling your lungs with the clean air, feeling the tension in your shoulders ease. This is the essence of Shinrin-Yoku, the Japanese practice of forest bathing.
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Forest Bathing: A History Rooted in Nature
While the term “shinrin-yoku” was coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982 as a way to attract visitors to the country’s beautiful forests, the practice has deeper roots.
Traditional Japanese philosophies like Shinto and Buddhism have long emphasized the interconnectedness of humans and nature, viewing forests as places of spiritual renewal and healing. Practices like Yamabushi, a mountain ascetic tradition, involved rituals and meditations performed in nature to promote spiritual connection and well-being.[1]
The concept of forest bathing gained momentum in the 1980s as Japan grappled with the rising health concerns associated with rapid urbanization. Researchers around the world began to explore the potential health benefits of spending time in Nature.
The Science Behind Shinrin-Yoku
So, what happens when you immerse yourself in Nature? Studies suggest that forest bathing offers a multitude of benefits for both our physical and mental health. Here are some key findings:
- Stress Reduction: Forest environments promote the release of cortisol-lowering hormones, leading to decreased stress levels and improved mood.[2]
- Lower Blood Pressure: Studies indicate that spending time in forests can lead to a measurable decrease in blood pressure, potentially reducing the risk of heart disease.[3]
- Enhanced Immune Function: Exposure to phytoncides can increase the production of natural killer cells, which bolster the immune system.[4] Phytoncides are the supportive volatile organic compounds (think: essential oils) released by trees. (See Forest Sanctuary blend below.)
- Enriched Quality of Life: Forest walking has significant impact on mood and anxiety levels.[3] An elevation in mood and reduction in anxiety improves life experience.
- Improved Sleep: Forest bathing can promote better sleep patterns by regulating mood and circadian rhythm, and stabilizing the autonomic nervous system.[2]
- Increased Focus & Attention Restoration: Immersion in Nature allows the mind to disconnect from the demands of daily life, promoting cognitive restoration and improved ability to focus. In fact, researchers found that just gazing at Nature for a brief 40 seconds improves attention capability.[5]
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IMAGINE you are walking down this narrow path through the blooming flowers. The sun is warm on your head and the gentle breeze is cool on your cheeks. The bees hum busily and the butterflies flit to and fro. You breathe deeply several times, feeling the tension leave your shoulders. Closing your eyes, you lift your face to the sun. The muscles in your jaw and face relax.
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Forest Bathing: A Mindfulness Journey
“When you connect to nature through all five of your senses, you begin to draw on the vast array of benefits the natural world provides.”[6]
Dr. Qing Li, Forest Bathing (2018)
Forest bathing is more than just a walk in the woods. It’s a mindful practice that encourages us to slow down and connect with Nature through all our senses. Here’s how you can embrace the spirit of shinrin-yoku.
- Find a Quiet Place. Choose a natural environment free from distractions like loud noises or heavy foot traffic. This can be a nearby forest, a neighborhood park, your backyard or patio garden, or even a small indoor container garden—your Personal Sanctuary.
- Leave Technology Behind. Put away your phone and other digital devices to truly disconnect and be present in the moment.
- Engage Your Senses. The most important aspect of shinrin-yoku is the connection with your senses. Notice the feel of the path beneath your feet, the scent of earth and growing things, the textures of the plants, the sounds of birdsong, rustling leaves, trickling water. Observe the sunlight filtering through the trees, the breath of a breeze on your skin. Taste the dampness or dustiness in the air. This is your forest, your place of tranquility.
- Slow Down & Breathe. Walk mindfully, savoring each step. Take slow, deep breaths. Breathe into your abdomen, allowing the air to completely fill your lungs. Then exhale slowly knowing that your breath will be taken in by nearby plants.
- Be Present. Focus on the sights and sounds around you. Bring awareness to the sensations you feel. Let go of worries and anxieties—they are not with you in your forest.
- Make Friends with a Tree. If you feel the weight of the world upon your shoulders, choose a tree and lean into her. Rest your head against her truck. Feel her holding you up, relieving the pressure. Thank her for supporting you.
- Connect with Others. If it appeals to you, consider joining a guided forest bathing experience for a shared connection with Nature.
⭐️Forest Sanctuary Blend
When you can’t take a forest walk, here’s a blend to diffuse that can inspire a similar supportive energy.
- 2 drops Siberian Fir essential oil (Abies siberica)
- 2 drops Frankincense Frereana essential oil (Boswellia frereana)
- 1 drop Black Pepper essential oil (Piper nigrum)
- 1 drop Ho Wood essential oil (Cinnamomum camphora ct linalool)
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(MORE: Create Your Personal Sanctuary at Home)
This blend is rich in the phytoncides that contribute to the immune boosting and sleep supporting aspects of forest bathing.
- Siberian Fir is rich in phytoncides camphene, d3-carene, and α-pinene. Its breath-opening quality promotes revitalized positive energy. This is also a beautiful essential oil for forgiveness of self and others.
- Frankincense Frereana is very rich in the phytoncide α-pinene. This resin essential oil promotes introspection, is emotionally healing, and acts as a tonic for the spirits. All the Frankincense essential oils are beautiful inclusions in essential oil blends for meditation or mindful movement.
- Black Pepper is very rich in a variety of phytoncides, including d-limonene, α-pinene, β-pinene, and d3-carene. One of my favorite essential oils, Black Pepper is restorative and motivating; it helps unblock stagnant energy, and helps reduce fatigue.
- Ho Wood, while not rich in phytoncides, is very rich in another calming, immune supporting phytochemical: linalool (think Lavender for energetic comparison). Ho Wood is a gentle essential oil with a grounding, balancing energy, that enhances the ability to open the spirit and release negative energy.
The Forest Sanctuary blend can create a spiritual, cleansing experience reminiscent of the peace and rejuvenation found in the heart of your forest.
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Forest Bathing: An Ancient Prescription for the Modern Soul
In a world increasingly dominated by technology and fast-paced living, forest bathing offers a powerful remedy to flagging mental energy. It’s a reminder of our inherent connection to Nature and her restorative power. Whether you seek to reduce stress, improve your mood, or simply find a moment of peace, venturing into nature and embracing the practice of shinrin-yoku can be a transformative experience.
So, the next time you feel overwhelmed, remember these words of J.R.R Tolkien, “Not all those who wander are lost.”[7]
Wander, let your exploration guide your path, embrace the present moment, and allow the forest to reveal its secrets.
References
- Plevin, J. (2018). From haiku to shinrin-yoku: a brief history of forest bathing. Forest History Today, Spring/Fall 2018:17-19.
- Kim, Y., Choi, Y., Kim, H. (2022). Positive effects of emotional stress and sleep quality of forest healing program for exhausted medical workers during the COVID-19 outbreak. Int J Environ Res Public Health, 19(5):3130. https://doi.org/10.3390/ijerph19053130
- Yau, K.K.Y., Loke, A.Y. (2020). Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature. Environ Health Prev Med, 25:23. https://doi.org/10.1186/s12199-020-00856-7
- Li, Q. (2010). Effect of forest bathing trips on human immune function. Environ Health Prev Med, 15:9-17. https://doi.org/10.1007/s12199-008-0068-3
- Lee, K.E., Williams, K.J.H., Sargent, L.D., Williams, N.S.G., Johnson, K.A. (2015). 40-second green roof views sustain attention: The role of micro-breaks in attention restoration. J Enviro Psych, 42:182-9. https://doi.org/10.1016/j.jenvp.2015.04.003
- Li, Q. (2018). Forest bathing. Viking.
- Tolkien, J.R.R. (1954). The lord of the rings: The fellowship of the ring. George Allen & Unwin.
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Mom’s Shopping List
If you want to know more about Forest Bathing, here are two book recommendations. Both are available on Amazon, other booksellers, and likely at your local library.
- Forest Bathing, by Qing Li, MD PhD—the “definitive” book on shinrin-yoku and connecting with Nature for well-being (Amazon)
- The Healing Magic of Forest Bathing, by Julia Plevin—a guide book to forest bathing, with activities to inspire your connection with Nature (Amazon)
These are both beautiful books to help guide you on your exploration of forest bathing.
If you’d like to use the essential oils I personal used in the Forest Sanctuary blend, these are my suppliers:
- Siberian Fir essential oil (Abies siberica):
- Aromatics International, wildcrafted
- Plant Therapy, sustainable “Fir Needle” (Direct and Amazon).
- Frankincense Frereana essential oil (Boswellia frereana):
- My favorite Frankincense essential oil for skin care
- Plant Therapy, organic (Direct and Amazon)
- Aromatics International, organic.
- Black Pepper essential oil (Piper nigrum):
- Aromatics International, organic💛
- Plant Therapy, organic (Direct and Amazon).
- Ho Wood essential oil (Cinnamomum camphora ct linalool):
- Aromatics International, organic
- Plant Therapy, sustainable (Direct and Amazon).
This information has not been evaluated by the Food and Drug Administration and is not intended to diagnose, treat, cure, or prevent any disease. It is for educational purposes only.
All recipes provided are for personal use and are not designed for re-sale or large-scale manufacturing.
Please consult your doctor, naturopath, herbal practitioner, or other qualified health professional for medical advice and before starting any herbal regimen, particularly if you are pregnant or nursing, have any existing medical conditions, or are taking any medications.
Chris P | Author, Certified Aromatherapist, Natural Skin Care Formulator
Chris (“Mom”) enjoys formulating bespoke aromatherapy, skin care, and herbal products to support her family, pets, friends, and clients. She also loves experimenting with recipes in the kitchen. An avid reader, writer, and lifetime learner, Chris enthusiastically explores research rabbit holes and then writes about her discoveries.💚 (Learn more >>)
