Retreat into the Forest: A Case for Forest Bathing

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.

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.

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:

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

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.

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.

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.

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.

Forest Bathing: Why does it feel good?

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.

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.

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?

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

120 minutes in nature weekly could improve health and well-being.
5 minutes in a natural setting, improves mood, self-esteem, and motivation.
We are more cooperative and pleasant when we go outside.
Being in nature also supports needs such as intellectual capacity, creativity, and imagination.
We see benefits in memory, cognitive flexibility, and attention control.
15 minutes of forest therapy induces a state of physiological relaxation.

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?

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.

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!

Sources

Forest Photos: Ula Kaniuch , a vibrant mind