- What is forest bathing or Shinrin Yoku?
- Why is forest bathing species-appropriate? The natural habitat
- What does forest bathing do?
- Just being in the forest and being well? Can it really be that simple and healthy?
- How does forest bathing work?
- Before you start, you should consider a few things:
- Literature:
Forest bathing or Shinrin Yoku is a „new“ trend from Japan. It is now also conquering Germany and is raising awareness of the health benefits of nature for us humans. But what exactly is behind it and what are the benefits of forest bathing?
What is forest bathing or Shinrin Yoku?
Shin means large forest, rin is the small forest and yoku means bathing. Of course, you don't bathe in the forest in the literal sense. Forest bathing is a concept of nature therapy and is more of an immersion in nature. The aim is to improve our mental and physical health. Forest bathing is often practised in a group, but can of course also be done alone. During the usually two-hour stay in the forest, you try to get many sensory impressions and consciously direct your perception. This is reinforced by various techniques such as meditation, qigong, breathing exercises, stretching techniques and awareness and mindfulness exercises. You can also simply hug a tree or lean against it.
Why is forest bathing species-appropriate? The natural habitat
Urbanization, i.e. the spread of urban lifestyles, is steadily increasing worldwide and by 2050, 68% of the population is expected to live in an urban environment. According to research, this trend has a negative impact on physical and emotional health. Overall, urbanity appears to be associated with a higher risk of mental health disorders [1].
When you consider that humans have lived in a modern environment for less than 0.01% of their history and in nature for the other 99.99% of the time, it's no wonder that some people long for it. Nature is therefore not just a place of retreat, but rather our origin.
What does forest bathing do?
The effects on our body and mind have been researched in detail since the 1980s, particularly in Japan, and are now recognized. The results are astonishing and Shinrin Yoku seems to have a healing power, with positive effects on the human body:
Immune system
Being in the forest increases the number of natural killer cells, which are responsible for breaking down the body's own mutated cells, for example. This means that forest bathing could be seen as a form of cancer prevention[2] and a boost for the immune system.
Cardiovascular
Being in the forest and in the fresh air reduces blood pressure and pulse rate and relaxes our autonomic nervous system. Furthermore, forest bathing improves heart rate variability (HRV), i.e. the body's ability to change the frequency of the heart rhythm. For this reason, forest bathing is particularly suitable for people who already have problems with cardiovascular disease or want to protect themselves against it. Interestingly, it has also been shown that these effects occur regardless of age, gender, socio-economic background or previous experience with a natural environment [2]. The forest is therefore a gift for everyone.
Psyche
The forest not only has an impact on our body, but also on our mind and our behavior. Studies have shown that people suffering from chronic stress experienced a direct reduction in feelings of hostility, anger, depression and anxiety after forest bathing.[2] The positive influence on depression, anxiety, fatigue and confusion has also been confirmed several times. [1] [2]
Biorhythm and stress reduction
Regular forest bathing (over three months) also improves our sleep-wake rhythm, provides more inner peace and can also boost vitality[1]. However, a stress-reducing effect can be observed after just a 15-minute walk in the forest. Of course, this is even more evident in the long-term effect and therefore helps to reduce stress[2].
.The art of healing comes from nature, not from the doctor. (Paracelsus)
Just being in the forest and being well? Can it really be that simple and healthy?
The answer is yes. The special thing about forest bathing is that you don't need any special equipment, clothing, medication or therapy concepts to achieve a positive effect. Studies have shown that even the mere sight of a natural image, such as a tree, can reduce our stress levels[2]. So let's not make it any harder than it is and follow the first basic rule of forest bathing: there are no rules. The forest is a place where you are allowed to be human, without any thoughts of performance. It doesn't matter how far or how fast you run or whether you run at all. It's more about leaving everyday life behind you, switching off and enjoying the peace of the countryside.
However, if you want to specifically improve illnesses, you should first find out from a professional guide what information is available from research in order to benefit more from forest bathing.
How does forest bathing work?
The instructions and our tips for forest bathing are very simple:
- Go into the forest.
Leave your smartphone, other electronic devices and even your goals at home. - Look for a path.
Take an (analog) map or find out about a hiking trail so that you can get back safely. - Enjoy your surroundings
Take your time and try to perceive your surroundings with all your senses by seeing, hearing, smelling and feeling - Move.
Not just walking, but everything is allowed: running, headstand, sitting on your heels – there are many exercises. - Just sit down.
Be still, see how the birds, insects and animals around you behave, listen to the sounds of the forest, smell the different smells, feel the heat or cold, enjoy being.
Give yourself some love. - At the end of the hike.
Be grateful to the forest for welcoming you.
Before you start, you should consider a few things:
- See where you can hike, because even the forest can be dangerous
- don't go into the forest after storms
- don't go into the forest after dusk
- .auml;mmerung into the forest
- Inform yourself sufficiently about the trail network and also get a map
- Inform yourself about Rescue points
- Respect the forest, its animals and plants
- Stay on the paths, because animals also need enough space in their habitat;also need enough space in their home
- Do not leave any rubbish behind, but take your rubbish back with you
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- Be quiet
- Do not take any plants home with you
Literature:
- Farrow, M. R., & Washburn, K. (2019). A Review of Field Experiments on the Effect of Forest Bathing on Anxiety and Heart Rate Variability. Global Advances in Health and Medicine, 8, 216495611984865. https://doi.org/10.1177/2164956119848654
- Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-yoku (Forest bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health, 14(8). https://doi.org/10.3390/ijerph14080851
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