For generations humans have become progressively disconnected from the natural world. There was a time when we relied on nature for our sustenance, comfort, and survival. If you wanted to eat, you could spend most of your day foraging in a forest while listening to the leaves rustling in the breeze, feeling the earth beneath your feet, smelling the pine wood; or sinking your feet into the sand, fishing for your meal, while listening to the lapping waves and feeling the warm sun on your skin.
The industrial revolution helped shift populations away from rural areas, where people still rely on the natural elements for subsistence, into developed cities. As human evolution gave way to innovation, we traded reliance on nature for the convenience of enclosed dwellings, climatization, and markets stocked with any fruit, grain, vegetable, meat, and fish, all year round. Today Americans of all ages spend less time outdoors engaging in and with the natural world, and more time indoors at work, rest, and play.
The developments that have created convenience in daily life have also produced some undesirable side effects. Public parks are vacant and screens abound- at work, at school, at home, on the road. We’re stressed out, burnt out, anxious, depressed, and disconnected from each other and the natural world. Blood pressure is high, and moods are low. Doctors are prescribing ever more medications for the effects of the modern world on our bodies, minds, and spirits, and no one seems to be getting enough sleep.
Take a Hike and Call Me In the Morning
Taking a walk in the woods once in a while may not be a panacea for the evils of modern life, but it has proven to be an integral part of our well-being. In fact some doctors in Japan prescribe shinrin-yoku or “forest bathing” as preventative medicine for burnt out office workers to help improve sleep, elevate mood, and reduce stress levels. Forest bathing is a method of connecting with nature by spending time in a forest or other natural environment (your favorite park, trail, beach- really any natural setting will do), and focusing on intentional sensory engagement with said environment. Dedicating 2-hours or more per week to this intentional practice has helped some participants reduce feelings of isolation, promote a sense of calmness, and improve general mood.
Studies in forest bathing have resulted in reduced heart rate and blood pressure, increased parasympathetic (rest and recover) nervous system response while reducing the sympathetic (fight or flight) nervous system response, and increased immune function for participants- all of which could have positive implications for helping prevent common conditions like hypertension, heart disease, autoimmune disease, anxiety, and depression.
How Does it Work?
Spending time in nature- whether it’s 20-minutes in a local park or a 4-day camping trip in the back country- can be beneficial to your health. But why?
I’m not sure if there have been studies conducted to learn the mechanism by which these positive effects are taking place, but here are some things I do know:
- Stepping away from daily routines provides us with a mental and emotional reset. I call it “clearing the cobwebs.”
- Breathing in some fresh air can calm your nervous system and slow your heart rate.
- Experiencing nature with all of our senses allows us to literally stop and smell the flowers, listen to the birdsong, feel the earth/water/sunshine, and foster an appreciation for the natural world.
- By intentionally slowing down, our minds can take a break from the constant stimuli of people, traffic, phones, television, and have the quiet space to manifest new thoughts and ideas.
So you’re ready to get out into nature, now what? Here are some tips for practicing forest bathing:
- Spending time in an actual forest is ideal, but if that’s not possible, just get out into a quiet, natural setting- a local park, grassy meadow, the desert, a lake or ocean.
- Once you find a comfortable spot to sit, settle in and take some deep, relaxing breaths to get centered.
- Then take it all in- watch the trees or grass swaying in the wind, smell the earth, feel the rain on your skin, listen to the birds. Be present, and engage all of your senses.
- Take a journal or sketchbook with you in case you feel inspired to write or draw.
- When you’re ready to end your session, make sure you take one last look around and leave no trace.
It may not solve all of life’s problems, but forest bathing may just help you gain new perspectives while helping you live a healthier one.
For More Information:
https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind
https://healthy.kaiserpermanente.org/health-wellness/healtharticle.what-is-forest-bathing
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9665958
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