Forest Bathing
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To properly explain forest bathing, it's perhaps easier to start by outlining what it isn't.
Misunderstanding about Forest Bathing Therapy
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It is NOT a psichotherapy
We refer to the practice of forest bathing as "therapy" when working with groups of individuals who share similar symptoms. We conduct various exercises aimed at targeting the nervous, immune, and circulatory systems, while also considering, mental states, stages of life, or recovery from different illnesses.
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Forest Bathing Therapists have received special training after being Guides. They have the knowledge to work alongside doctors so that together they can achieve more effective recovery.
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It is NOT hiking
We call it "walks", but we usually stay in a spot, or maybe move 2-300 m around, not more.
The focus is on the sensation of the senses, and not on achieving any distance or destination.
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It is NOT actual bathing
Interestingly, many people mistakenly believe the sessions involve swimming. In this context, we use "bathing" similarly to "sunbathing." It emphasises a deep connection with nature and is the direct translation of the original Japanese term, Shinrin-yoku.
However, on special retreat events, we can experience our chemical senses while in water.
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It is NOT a phisical exercise
These exercises are targeting senses, not muscles.
It is suitable for any condition.
Again, special events can include yoga or movement meditation techniques.
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It is NOT an ecological walk
Engaging deeply with nature is an important part of the process. The more connected we become, the more we can gain for ourselves.
For this we don't need to learn anything about trees, rocks, animals. It is all about exploring and having our own adventures through what we discover.
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These experiences may spark scientific curiosity in some people, leading them to want to gain greater knowledge about nature. The more we know, the more we care.
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It is NOT just a new mindfullness techique
A Forest Bathing Retreat can include any activities while we focus on our senses in nature. Birding is a very common forest bathing exercise. Activities such as painting or other nature-inspired art are also common. Additionally, we can include breathing techniques, contemplation, meditation, yoga, music, animal therapy, photography, gastro experiance and various sensory awareness and mindfulness techniques to connect with nature.
Where is Forest Bathing from?
In the 1980s, Japan was experiencing rapid urbanization and technological advancement. This led to increased stress, burnout, and a growing disconnect between people and nature. The government sought a way to encourage its citizens to step away from the demands of modern life and reconnect with the natural world.
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Today as the practice gains global recognition, researchers in various countries, including the UK, USA, Australia, South Korea, and Finland, are conducting their own studies. This organization, in partnership with universities like the University of Derby, has conducted some of the first scientific research into the health benefits of Forest Bathing in the UK.
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The NHS often collaborates with mental health charities like Mind and organizations like Forestry England, which actively promote the benefits of spending time in nature, including mindful practices like Forest Bathing, for mental and physical well-being.
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It is important to point out forest bathing does not replace any treatment or medication, but it offers a powerful, natural, and complementary pathway to health that supports and optimizes the body's inherent capacity for healing and resilience. It's about proactive well-being, stress management, and strengthening the foundations of health, rather than just treating illness after it arises.
How and why does Forest Bathing work?
During a Forest Bathing session, we focus on engaging our senses and observing the effects this has on us. We go beyond the familiar five senses, as some scientists suggest we possess twelve or even more.
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This practice often feels like exercising a forgotten muscle – one that helps us truly perceive the world around us. The experience is incredibly refreshing and invigorating.
Beyond our sensory engagement, nature itself has a powerful, direct impact on our well-being. For instance, by touching elements of nature, we exchange beneficial microorganisms, which are known to enhance our immune system. Similarly, spending time near splashing water can help to 're-ionise' or 'ground' our bodies, counteracting the electrical imbalances that can build up from constant use of computers and mobile devices. This is just one example of the many ways nature interacts with our physiology.
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Every aspect of Forest Bathing and engagement of our senses is supported by a wealth of published research, consistently demonstrating its positive effects on health and well-being.
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Therefore, Forest Bathing really does work, even when you're feeling a bit stressed. We all get those days when our minds are simply buzzing with too many thoughts, and some folks fret about doing the exercises "wrong."
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But with Forest Bathing, there's no such thing as getting it wrong.
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You simply need to turn up and engage your senses. The healing benefits will naturally kick in, even if you're not entirely in the mood when you start. It's quite remarkable, really.
Who is Forest Bathing for?
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Individuals Experiencing Stress and Burnout:
This is arguably the largest group that benefits. The modern world is full of stressors, and Forest Bathing offers a powerful antidote to chronic stress, anxiety, and mental fatigue.
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People Living in Urban Environments:
City dwellers often have limited access to green spaces and are exposed to higher levels of noise, pollution, and artificial light. Forest Bathing provides a crucial opportunity to reconnect with nature and experience its calming effects.
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Those Seeking Enhanced Well-being and Relaxation:
Even if you don't have a specific health concern, Forest Bathing can improve mood, boost creativity, enhance focus, and simply make you feel more refreshed and connected.
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People with Physical Health Concerns (as a complementary therapy):
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High Blood Pressure (Hypertension): Studies show it can lower blood pressure.
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Weakened Immune System: Boosts Natural Killer (NK) cell activity.
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Chronic Pain: Can help improve pain thresholds by reducing stress and promoting relaxation.
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Cardiovascular and Metabolic Health: Evidence suggests benefits for overall heart health and blood sugar regulation.
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Sleep Problems: By reducing stress and promoting relaxation, it can improve sleep quality.
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Individuals with Mental Health Concerns (as a complementary therapy): This includes people managing:
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Anxiety: Helps calm the nervous system and shift attention away from worries.
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Depression: Can lift mood, increase vigor, and provide a sense of peace.
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PTSD (Post-Traumatic Stress Disorder): Offers a safe and gentle way to engage with the present moment and experience a sense of calm and safety in nature.
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Attention Deficit Issues (ADHD): The "soft fascination" of nature can help improve focus and reduce mental fatigue.
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Children and Young People:
It's excellent for teaching mindfulness, improving concentration, and fostering a connection with nature from a young age.
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Parents and Caregivers:
Offers a much-needed respite and stress reduction for those in demanding roles.
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Working Professionals:
Can be used for employee wellness programs, helping to reduce burnout and improve mental clarity.
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The Elderly and People with Mobility Issues:
While traditional "walking" might be limited, the core principles of mindful sensory immersion can be adapted to accessible green spaces, gardens, or even views from a window. Forest meditation, where one sits quietly and takes in the forest, is a perfect adaptation.
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Anyone Interested in Nature Connection:
For those who simply enjoy being outdoors and want to deepen their relationship with the natural world, Forest Bathing offers a structured and mindful approach.
What to expect on a Foest Bathing Walk?
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Typically, a Forest Bathing Walk brings together a small group, usually between 4 and 15 people, for around two and a half hours. During this time, we gently awaken our senses, one by one. After each activity, we come together for a sharing circle.
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While it's a group activity, your experience is very much a personal journey.
It's a wonderful chance to connect with nature and, in turn, get a little closer to yourself. There's truly no right or wrong way to participate; you can simply follow the guide's lead or allow yourself to drift into your own unique flow.
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The sharing circle provides a safe and supportive space for everyone to express what they've encountered. We simply listen without judgment or response, allowing the shared experiences to deepen our own understanding. To help foster this mindful atmosphere, we maintain a quiet presence throughout the walk, ensuring we don't disturb anyone's personal reflections.
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Can I just do forest bathing by myself?
Absolutely!
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You can practice forest bathing alone or with a friend.
But like all forms of mindfulness, having a qualified guide can enhance the experience.
Forest bathing is no more complicated than simply going for a wander in your local woods or park. The only difference is that rather than walking for exercise, you take the time to really focus on the natural world around you, from the rays of sunlight catching the leaves to birdsong echoing from the canopy. Here are some tips to get you started.
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Pick a quieter time of day: there will probably be fewer people around if you go to the woods in the early morning or later in the evening. Depending on your schedule you could also try weekday afternoons (outside of the school holidays).
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Try turning off your electronic devices: an hour or two of digital detoxing will help you to slow down and focus on your surroundings.
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Take your time: wandering slowly through the trees can be very meditative, or you can settle down on a log to really take in your surroundings. If you stay still and quiet enough you’re also more likely to see wildlife, such as deer and birds.
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Use all of your senses: when did you last touch a tree trunk and feel the rough bark, or notice the way sunlight catches the leaves, or try to pick out all the different types of birdsong around you?
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Pay attention to your breathing: this is a great way to relax and clear your mind so you can focus on what’s around you. Try closing your eyes and taking 10 slow, deep breaths in and out, then gently open your eyes and bring your awareness back to the forest.
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Stay as long as you feel comfortable: two hours is the recommended time for a forest bathing session, but if you’ve got a busy schedule then even just 10 minutes in nature can help you to feel refreshed.
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And don't forget your tea!
