Retreat into the Forest: A Case for Forest Bathing

Outside the Studio
Written By Ula @avibrantmind

I live on Vancouver Island in a little valley nestled between the ocean and the mountains. During the heat of summer you would think we escape into the woods for shade. But it is the opposite. We walk the beaches, I roll out my beach towels and excitedly curate a list of summer books to read, and make sure I am restocked on every type of sunscreen.

forest path through dense trees, there is moss on the ground, and it has a whimsical feeling, by Ula Kaniuch

It isn’t until I feel a shift in the air, an increase in humidity, that I feel compelled to walk into the forest near our home. While my partner excitedly talks about mushrooms, I begin to lean in closer to look at moss, and up at the looming trees.

man walking in forest surrounded by trees, moss is on the ground, photo feels like it is somewhere in the PNW, by Ula Kaniuch

The feeling of standing at their wide base, gazing up to see their tops sway is ineffable.

Then layer on the scents, rich soil, and unexpected pops of citrus and cedar. The world seems to smell more rich as we head deeper into the woods.

But why does it feel so good?

Have you heard of Soft Fascination and Restoration?

In their insightful work on the Four States of Attention, Stephen and Rachel Kaplan propose a journey toward cognitive restoration that unfolds in distinct stages. They are:

a woman is standing inside a massive tree looking up, the strees is so big that you can't see it's edges in the photos, by Ula Kaniuch

One:

“Clearer Head” or concentration, where the mind's clutter gradually dissipates. This initial state allows thoughts, worries, and the remnants of previous mental engagements to naturally flow out of the mind, rather than forcibly shoving them aside.

Two friends are walking down a forest path that is lined by ferns, and surrounded by lush green trees, they are turned away from the camera, by Ula Kaniuch

Two:

"Mental Fatigue Recovery." After exerting focused attention on a task, it's common to feel mentally drained. This stage serves as the essential recovery period, replenishing the well of directed attention.

a person in a rain jacket is walking on top of a massive fallen tree that is falling apart on the dense forest floor, it looks like somewhere in the PNW, as it is cedar, with dense lush vegetation

Three:

"Soft Fascination" or interest, which marks the third stage. Here, individuals find solace in gentle distractions and low-stimulation activities. This diversion reduces internal noise, creating a serene internal space for relaxation.

Group of friends walking across a log at the bottom of a lush forest, they are surrounded by ferns, and lush green vegetation, in the distance you can see trees at the top of the little valley, they are walking away from the camera, by Ula Kaniuch

Four:

And finally, "Reflection and Restoration” This ultimate phase emerges after prolonged immersion in an environment that fulfills the four criteria of a restorative setting. In this profound state, individuals can relax deeply, rejuvenate their attention, and contemplate life, priorities, actions, and goals.

a close up of the red wood of a green, it is speckled with lychen that contrasts against the wood with it's light grean and teal colour.

It's within this final stage that the most profound restoration occurs. There is a study showing participants who spent three days in the wilderness performed 50 percent better on creative problem-solving. Not everyone can get away for three days when they want to feel creative though.

So how can you feel inspired, relaxed, and trigger a feeling of restoration yourself?

The figure of a woman is in the distance, turned away from the camera, she is walking down a forest path with massive, huge, big trees along the winding trail. The forest floor has ferns and lush green vegetation, by Ula Kaniuch

Understanding what makes an environment restorative is key for finding places that truly help you relax and rejuvenate. According to Attention Restoration Theory (ART), four key components define such environments:

1. Being Away: This component represents a psychological disconnection from everyday concerns and distractions. While physical separation can help, it is not necessary. The objective is to be mentally unburdened, and liberated from the demands that deplete your focus and vitality.

a woman stands facing the camera in the middle of a dense forest. The wood is red, and her rain jacket is a rusty tone, matching the colours of the trees, by Ula Kaniuch

2. Fascination: ART recognizes two forms of fascination. Hard fascination captures your attention with highly stimulating activities, typically without much time for reflection. Soft fascination, on the other hand, engages your interest through less active and stimulating pursuits, enabling you to reflect and make sense of things.

close up of moss growing on a log in a forest, by Ula Kaniuch

3. Extent: Extent refers to the immersive and comfortable quality of a restorative environment. It should feel familiar and coherent, providing a sense of ease and belonging. Unusual or jarring elements are not helpful for restoration.

4. Compatibility: The last part, compatibility, stresses the significance of selecting an environment based on personal choice and inner drive. External factors or obligations tend to impede restoration. Compatibility is improved when participating in familiar activities rather than new ones.

woman is smiling as she walks past the camera, but she is not in focus. The ground and area around her is in a deep forest with pine needles littering the ground, and you can see moss and green leaved pocking out of areas, by Ula Kaniuch

In addition, Kaplan identifies six aspects of compatibility to take into account: distraction, lack of information, danger, duty, deception, and difficulty. These factors together contribute to the ability of an environment to restore us mentally, providing valuable insights into our pursuit of mental rejuvenation.

When I think about it, it makes sense to me that I find restoration in a forest. It provides a getaway from home and captures my interest, especially since I often bring a camera and spend time exploring and getting closer to things that fascinate me. The experience is immersive and not jarring, and ultimately, it is a personal preference.

A dark forest path that is tree lined. It has sharp lines of light breaking through the dense tress to splash across the trail. By Ula Kaniuch

Knowing this framework made me realize why walking through a gallery or museum can feel this way too.

It really comes down to personal preference and placing yourself in an environment that triggers restoration.

This got me thinking, what about a forest specifically makes me feel good?

Forest Bathing: Why does it feel good?

The figure of a woman is in the distance, turned away from the camera, she is walking down a forest path with massive, huge, big trees along the winding trail. The forest floor has ferns and lush green vegetation, by Ula Kaniuch

Did you know that “walking around a forest environment for a 15 min session of forest therapy induces a state of physiological relaxation”? (source)

Participants in studies have shown decreased pulse rates, lowered salivary cortisol (a stress hormone), and it can even drop your blood pressure.

But is it just walking around that makes us feel good? A study of 12 men who spent three-nights and four-days in a hotel in Tokyo while being exposed to the smell of Hinoki cypress wood oils showed that NK cell activity was increased and immune functions had improved.

“Natural killer cells (NK cells) are white blood cells that destroy infected and diseased cells, like cancer cells. They're also a type of lymphocyte, like B-cells and T-cells. NK cells can destroy harmful cells in the early stages, preventing viruses and cancer cells from spreading.” (source)

Basically, exposure to trees boosts our immune system. The fresh air we are breathing has phytoncides, which plants give off to protect themselves from insects. And when we breathe them in, we see an increase in white blood cells. Research is continuing to grow, but governments are paying attention to the results.

by Ula Kaniuch: A man sitting on a rock near a rushing river by himself.

What about looking at trees? Why does that feel good? Turns out that even sitting in a forest(source) and looking at trees has benefits. It reduces stress-related hormones cortisol and adrenaline. And yes, someone asked if looking at photos has the same effect. Not surprisingly, it does, but to a lesser degree.

“Researchers found that forest bathing trips significantly decreased the scores for anxiety, depression, anger, confusion and fatigue. And because stress inhibits the immune system, the stress-reduction benefits of forests are further magnified.” (source)

The impact of looking at trees is linked to fractals, to the point that “fractal installations reminiscent of nature” have been used in “alleviating physical discomfort, [and] occupant stress levels” (source). So people are trying to bring nature into built spaces, to mimic the benefits of going outside.

Installations. Fractal pattern of employed as a floor design at the University of Oregon, United States (A), as wall patterns in the Fractal Chapel in the State Hospital in Graz, Austria (B), and as a design for computer screen-savers (C). (source)

And while you are out there, if you really want to amp up the benefits, don’t be afraid to get a little dirty.

The digging stirs up microbes in the soil. Inhaling these microbes can stimulate serotonin production, which can make you feel relaxed and happier.

Mycobacterium vaccae is being studied, andso far has been found to have a similar effect on neurons as drugs like Prozac. This bacterium is found in soil and may help stimulate the production of serotonin, which can make you feel more relaxed and happier. (source)

How much time do you need to be in a forest to feel better?

A massive tree has fallen down into a steep ravine, and it has started to break apart, next to it are people on a look out platform, they look tiny in comparison to the fallen tree and the dense forest surrounding them, By Ula Kaniuch

Experiencing the benefits of spending time in nature, including forests, is not difficult. However, the impact of these experiences is truly amazing.

So whatever you want to call it, nature therapy,  ecotherapy, forest therapy, forest bathing, grounding, earthing, Shinrin-Yoku or Sami Lok, just go find some trees and walk around them.

Remember to breathe deep, and look up.

How do you practice forest bathing or Shinrin-Yoku?

woman standing inside a cedar tree looking up surrounded by a lush forest with ferns, by Ula Kaniuch

Step one is to enter a forest, but what do you do next?

The key is to be intentional with your time there and engage all your senses.

For those who prefer having a framework, Shinrin-Yoku can be a nice way to experience the therapeutic benefits of a forest.

Here's how:

Begin by walking slowly, then focus on each of your senses, for example:

  • Listen to the sounds around you.

  • Walk up to a tree and touch it.

  • Breathe deeply and smell the air or any flowers you encounter.

  • Look up and observe your surroundings.

  • Take a deep breath in through your mouth and taste the fresh, crisp air.

hand holding a couple delicate looking oyster mushrooms with their gills up, By Ula Kaniuch

It is also recommended that electronics are put away, and to walk at a slow and unhurried pace. (source)

While some may perceive this as a simple hike or walk, you can choose to be more intentional and fully embrace the benefits of the forest.

“Whereas a nature walk’s objective is to provide informational content and a hike’s is to reach a destination, a Shinrin-yoku walk’s objective is to give participants an opportunity to slow down, appreciate things that can only be seen or heard when one is moving slowly, and take a break from the stress of their daily lives” (source)

Happy forest bathing!

Ula Kaniuch stands facing the camera in the middle of a dense forest. The wood is red, and her rain jacket is a rusty tone, matching the colours of the trees.
Ula @avibrantmind
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