Mindfulness & Nature Are Connected - Forest Bathing Connecting With Nature - HealthSurgeon - Healthy Living and Fitness

The Japanese practice of shinrin-yoku has been around for a few decades. This Japanese practice means “forest bathing.” Which does not include taking an actual bath. It means to immerse yourself in the forest atmosphere fully. It is more than just a walk in the woods, it is not done for a fitness hike. Forest bathing is about slowing down, getting into nature, being present, and immersing your senses in the sights and sounds of a natural setting.

When you are forest bathing you should feel completely present in nature. You should use all your different senses; sight, sound, smell, touch, and all the senses together to notice and sense things that are around you. Forest bathing can help you practice the art of mindfulness. Mindfulness is being in the present moment with intention. You have all other distractions and thoughts put away and are just taking in the nature that is around you.

Do you need a forest to forest bath? Technically no. Do you get the best health benefits from being in a forest rather than any green space? Maybe. Any natural setting will be able to help you get some of the benefits of forest bathing. A park, your favorite trail, or even a beach are places you can be mindful and present while in nature. When you are forest bathing it is important to silence your devices, and leave all distractions at home or in your car. Make sure that you stay safe. Tell a friend or family member where you are going and for how long you plan to have your phone silenced. Make sure you stay on marked trails. Wear appropriate clothing, shoes, and sun protection. Pay attention to your surroundings. You can still be safe while immersing yourself into nature.

While you are forest bathing, look at your surroundings. Sit down somewhere and take deep breaths until something distracts you from your breathing. Allow your mind and senses to explore the sounds, smells, and sights of nature. Try to not let other thoughts invade your mind, keep it clear so you can enjoy what you are experiencing to the fullest.

To get the best benefits from forest bathing, you should try to do it for about 20 minutes every single day. This may not be possible for some people. Especially if you live far away from a forest, or where ever you plan to partake your forest bathing experience in. This should not feel like a chore, or be something that you dread doing. This should be an activity you like and enjoy doing. You can start with smaller increments of time each day, or you can do a more extensive time less times during the week.

Most people live in urban areas. This means that finding a forest close to home can be problematic for some. Which is why you may be able to get some benefits from going to any natural setting, parks, green spaces, trails, or beaches. If you don’t have access to any of those that are close enough for you to get to there are some things you can do at home to at least reach some of the benefits or accomplish the feel of forest bathing. Open up your curtains letting in as much natural lighting to your home as possible. On days that allow it, open your windows to let a nice breeze blow through. Get some indoor plants. Listen to forest sounds while not having any other noises or distractions playing in your home. You can always walk outside barefoot to get the benefits of grounding.

One of the main benefits of forest bathing is to help you relax. Many people already know being out in nature is a great way to help you relax. It can lower cortisol levels as well. Forest bathing can help reduce depression, anxiety, and stress. It can also help improve your overall mental state. In some studies it has shown that people who forest bath regularly have increased levels of cancer killing proteins and immune cells. Forest bathing can have a positive impact on your blood pressure. It can also have a positive impact on adiponectin. Adiponectin is a protein that helps regulate blood sugar levels. Forests have a ton of trees, thanks to photosynthesis, trees give off oxygen causing forests to have oxygen rich air. Inhaling this oxygen rich air can help support proper oxygenation, and benefit your brain function. Forests also have a high amount of phytoncides which help benefit the immune system. Research and evidence for the benefits of forest bathing are not solid, there hasn’t been much research done. Spending time in nature will not hurt you, so you may benefit from being outside for a bit of time.

Forest bathing is immersing yourself in the forest atmosphere, feeling present in nature, and allowing yourself to relax and detach. It may help boost your mood, help you relax, and have a positive impact on your blood pressure, brain function, and help improve your mental state. You may be able to reach some of these benefits from any natural setting, not just a forest.