Experience the Healing Power of Nature: Forest Bathing

John Muir once said, "between every two pine trees is a doorway leading to a new way of life." 

I have always loved being in the woods. As a child the forests called me to explore, to play, and to adventure. As an adult, the forests beckon me for peace, renewal, to challenge and to grow. I spend most of my free time on the trails. I go to the forests to celebrate when I am joyful, and to hold my sorrow when I am grieving. Throughout the years, I have grown along the path. Challenging big miles with ultra mountain races, hikes with my children and grandbabies, and long quiet sits for reflection. My first long trek was the "100 Mile Wilderness Trail" located in Maine. It is the last 100 miles of the Appalachian Trail, 100 miles untouched by human roads.  At that point in my life, I had finally found the courage to leave an abusive relationship, and I found myself feeling lost. I was grieving a life I had planned, a family, a love. I can't explain it, I felt a pull to embark on this challenge. 14 days in the vast wide open forest, miles upon miles climbing mountain peaks I never dreamed of, nights spent sleeping under the moon and the stars. The days were spent mostly in silence and reflection. I remember one experience where there was a small lookout I had climbed to, I stood on the mountain side and looked out at a endless sea of towering pines. In that moment I broke, I let all those emotions, the anger, the feelings of being unworthy, the pain, the heartbreak. I let it all go. Release. Rebirth.  All while being held in the strength of the Earth and the beauty that surrounded me. The women I was when I started that 100 Mile Trek was not the one who walked out of the clearing two weeks later. As the years have unfolded, my love and longing for the forests, mountains, and oceans has only grown. My social media pages are overflowing with pictures of the trails! My posts reflect on feelings of renewal and peace, of being recharged. But what was it that provided this for me? When I started to deep dive into the healing power of  nature everything started to connect! Was it movement? Was it fresh air, was it about the scents, or the colors, the sounds, the silence? Oh....what I discovered was...the Art of Forest Bathing! Among all of the forests, in the company of their trees, I have come to know a quiet transformation of my heart and mind. At first in whispers, and over time in voices more audible, the forests are teaching me to, once again, hear how the singing of the trees is a chorus woven in harmony with the song of my life. 

All over the world people are taking up forest bathing to reconnect to nature and to find relief from the everyday stresses of life. They are receiving many benefits and blessings from the forest. My belief is that the desire to be in forests and seek solace and healing among trees is deeply encoded in the human psyche; it's in our DNA. Our species evolved among the trees and in the savanna environments where forests and grasslands meet. Long ago, our bodies learned to benefit from breathing in the exhalations of the trees, that rich mix of freshly minted oxygen and other organic compounds that benefit our moods, our hearts, our mental capacities, our immune systems, and more. The trees call us back unto the groves of their congregation with offerings of healing. And we come to them precisely because we remember in our bones the power and beauty and generosity of the trees. We deeply intuit it is our birthright to recall their songs. 

Forest bathing is the art of immersing ourselves into the forest. We immerse our sense, and slow down. We walk slowly so we can focus our senses on the myriad ways the living forest surrounds and touches us. Notice the breeze on your skin, hear the flowing stream and the calls of birds, see the movement of trees in the wind. By giving attention to your senses, you turn down the volume of your thoughts. Your senses bring you in to the present moment, where you can take in all the forest has to offer, welcoming it, letting it settle inside you. When the forest is allowed its place within you, it supports your body's natural capacity for wellness and healing. Forest bathing is not the same thing as hiking, The destination in forest bathing is "here," not "there." The pace is slow. The focus is on connection and relationship. In a guided forest bath, the guide will offer up "invitations" which are short activities that encourage you to interact with the environment. Invitations to quiet the mind, to breath into your heart space, to ground, to heal, to reflect. The average forest bath is anywhere form an hour to several hours with an average of about 90 minutes.

Forest bathing, or Shinrin-Yoku, has been shown to offer numerous therapeutic benefits. Studies indicate that spending time in nature can significantly enhance mood, decrease stress levels, and improve overall physical health. Participants in various research projects reported feeling more relaxed and rejuvenated after engaging in forest walks. Physiological measures, such as reduced blood pressure, improve heart function, increased immunity, and serotonin levels, further support these findings, highlighting the practice’s potential as a natural remedy for mental health challenges. Research has consistently demonstrated that forest bathing can lead to substantial improvements in mental well-being. By immersing oneself in the tranquility of a forest environment, individuals experience a marked reduction in anxiety and depression symptoms. The practice not only promotes mental clarity but also fosters a deeper connection with nature, which can be profoundly healing. These positive effects underscore the value of incorporating forest therapy into regular healthcare routines. The acceptance of forest therapy as a legitimate healthcare practice is gaining momentum worldwide. In Japan, forest therapy is often prescribed by doctors as a stress-relief measure for overworked professionals. This trend is spreading to other countries, where healthcare providers are beginning to recognize the value of nature-based interventions. Programs like Park Rx America advocate for the integration of nature prescriptions into standard medical care, emphasizing the importance of outdoor activities for maintaining mental and physical health.

As the benefits of forest therapy become more widely acknowledged, its integration into healthcare systems is becoming more prevalent. This approach not only offers a cost-effective alternative to traditional treatments but also aligns with the growing emphasis on holistic health practices. By encouraging patients to engage with nature, healthcare providers can offer a complementary therapy that supports overall wellness and enhances quality of life. The increasing acceptance of forest therapy has significant implications for the future of healthcare. As more studies validate its effectiveness, it is likely that forest therapy will become a standard recommendation for managing stress and improving mental health. This shift could lead to a broader adoption of nature-based therapies, ultimately transforming how healthcare systems approach mental well-being and preventive care.

References: 

Williams, Florence. The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. New York: W.W. Norton and Company, 2017.

Heckenmiller, Suzanne Bartlett, MD. The Outdoor Adventure's Guide to Forest Bathing. Guilford, CT: Falcon Guides, 2019.

https://anft.earth/research/