When was the last time you got some fresh air or took a walk to clear your head? Phrases like “go outside and you’ll feel better” have proven true, with research showing measurable health benefits from spending time in nature. In 1982, the Japanese government introduced the term “shinrin-yoku,” or “forest bathing,” to encourage people to enjoy nature. The goal is to immerse yourself in the sensory experiences of the forest, benefiting your health by living in the moment. While researchers are still uncovering why forest bathing works, studies show that simply viewing or walking through natural landscapes can lead to significant physical benefits.
Forest bathing and your immune system
Studies suggest that forest therapy can reduce cortisol, a stress hormone, and boost immune function by increasing cancer-fighting proteins and cells. It’s also linked to positive impacts on blood pressure and blood sugar regulation, although results are inconsistent. Recent studies show forest bathing significantly reduces depression. Dr. Albers notes that forest therapy engages multiple senses, shifting focus from negative thoughts to a more positive mental state. Higher oxygen levels in forests support brain function, and inhaling antimicrobial compounds from trees can benefit the immune system and reduce stress. The natural aromas contribute to emotional well-being, making it a form of aromatherapy.
Benefits of forest bathing for your health
- Improve your immune system
When we walk through a forest, we breath in various aerosols released by trees, including phytoncides—natural chemicals that plants use to defend against insects. These phytoncides have anti-fungal and antibacterial properties that help fight disease. When inhaled, they boost the activity of our white blood cells, which are crucial for killing tumor cells and virus-infected cells. - Aid your mental well-being
European and Japanese studies show that green space near home improves mental and physical health, reducing anxiety and depression. Researchers note that even seeing trees boosts mental well-being, and a lack of green spaces can lead to social and psychological problems. - Support your optimal brain oxygen levels.
The forest offers higher oxygen levels than urban or indoor environments. Breathing in this fresh, oxygen-rich air supports better blood oxygenation and enhances brain function. - Increase your ability to focus
Spending time in nature—observing plants, water, birds, and other natural elements—provides a much-needed break from “Directed Attention Fatigue,” helping to refresh our focus and increase our patience.
How to practice forest bathing
While occasional forest therapy outings can help you relax temporarily, regular practice is key to gaining the full benefits. Ideally, spend a few hours immersed in nature, but even 15 minutes can be beneficial. If that’s not feasible, incorporate brief mindfulness practices into your daily routine. “You can extend the benefits of forest therapy by forming a five-minute daily practice,”
References:
- Cleveland Clinic. (2024, July 11). Why forest therapy can be good for your body and mind. https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind
- Forest bathing in a healing forest-Shinrin Yoku. The Meaning of Water. (2020, April 13). https://themeaningofwater.com/2017/08/03/forest-bathing-in-a-healing-forest-shinrin-yoku/
- Forest bathing: The health benefits of spending time with nature: Prevention: UT southwestern medical center. Prevention | UT Southwestern Medical Center. (n.d.). https://utswmed.org/medblog/forest-bathing/
- Leelanau. (2023, August 4). The therapeutic effects of forest bathing. The Leelanau Conservancy. https://leelanauconservancy.org/2023/08/the-therapeutic-effects-of-forest-bathing/
