Self Care & Shinrin-yoku / Forest soaking
Hygge in the outdoors – Have a walk in nature
Shinrin-yoku or forest soaking is a Japanese practice which started off in the 80’s and has been making its way into western holistic health. Simply put, Shinrin-yoku is taking in the forest atmosphere with all of your senses during a leisurely walk through the forest.
Several years of research concluded that Shinrin-yoku brings a wide range of benefits to an individual. In a 2007 study, researchers at Kyoto University’s Graduate School of Medicine found that forest environments brought positive neuro-psychological benefits as well as physical benefits. Impacting positively on acute emotions, especially among individuals experiencing chronic stress and may help to reduce the risk of psychosocial stress-related diseases. In fact it has been found that after just 15 minutes of forest bathing, blood pressure drops, stress levels are reduced and concentration and mental clarity improves.
Scientifically-proven benefits of Shinrin-yoku include:
Physical
- Improved immune system functioning
- Reduced blood pressure
- Reduction of the stress hormone cortisol
- Prevention of the onset of chronic illnesses like cancer
- Better sleep
- Ability to focus more effectively, even among children with ADHD
- Promotes recovery from surgery or illness
- Improved levels of energy
- Promotes lower levels of fatigue
Psychological
- Improved intuition
- Improved mood
- Reduced anger and hostility
- Reduced levels of anxiety
- Reduced depression
- A quieter more connected mind
- Increased feelings of happiness
How to practice Shinrin-yoku/ forest bathing
N.B Forest bathing is safest when done as a member of a group or with a responsible guide. Always choose the safe option. Search for reputable local forest bathing groups and guides in your area.
Tip 1 – Leave behind any modern day distractions, like your phone, camera, music or any other type of distraction. This is about you fully absorbing nature. You want to be fully mindful and present for this experience and distractions will rub you of this opportunity.
Tip 2 – Avoid allowing your mind to wander to worries, stresses etc. Leave them behind. Feel yourself letting them go as you enter the forest.
Tip 3 – Head into the experience with little expectation. Live in the NOW of the experience. Have no plan as to where you will go while on your walk. Just let your body lead you to where your body knows it needs to go.
Tip 4 – Breathe in the medicinal exhalation of the forest. Most trees in the forest emit what we call phytoncides. In latin Phyton” means plant and “cide” means to exterminate (as in microbial). There are more than 100 different types of these phytoncides that can be detected in the air of a forest and they provide medicinal properties. According to scientific studies, being exposed to phytoncide significantly increased human natural killer cell activity. Natural killer cells in our bodies provide rapid responses to viral-infected cells, and also responds to tumour formation. Natural Killer cell activity is of vital importance to fighting off diseases in our bodies.
Tip 5 – Relax into the beauty of the forest. Stop and take in the details. It is important to understand that the purpose of Shinrin-yoku is not to exercise. You need not do this in a hurry to get your heart rate up. It is about being with nature and letting it perform its purposeful work. Allowing the symbiotic relationship that humans and plants were created to have.
Tip 6 – Using the sense of touch helps you connect with nature even more deeply allowing for the benefits of Shinrin-yoku to be even more profound. Feel the breeze on your face. Touch the bark of a tree. Feel the smoothness of different petals. What does the ground feel like under your bare feet or between your toes? Feel the warmth of the sun peaking through the trees or maybe the chill of the air on your skin. Take it all in.
Tip 7 Listen – We live in a world where we are constantly bombarded by auditory stimulation. The sounds of cars, domestic utility machines, telephones, television, radio, chatter, construction sites, social media and this is only to name a few. Noise pollution can negatively affect both psychological and physiological health. Being in nature helps us to tune in to the healing melody of the forest. The sounds of the forest encourage better focus, concentration, and better sleep. Find a spot in the forest during your walk where you can sit, physically relax and absorb the sounds of the forest.
Tip 8 – You may not always be able to visit the forest by yourself or with someone who respects the process in the same way you do. Make a pact with your fellow walker that you will observe silence as you journey through the forest. Agree on having a long chat at the end of the walk. Obviously, if your walking partner is a young child then this may be a bit difficult to accomplish however the benefits both you and your child will receive by being in the forest will still be immeasurably more than if you choose to postpone that trip to a time when you can be san kid. Forest bathing has been shown to have a marked effect on children and their behavior.
Tip 10 – To fully realize the true benefits of Shinrin-yoku you need to repeat it. Immerse yourself in the practice and you will soon begin to see vast improvements.
How about setting yourself a challenge to do 7 walks in 7 weeks.
- Participate in a spring blossom walk when all the trees are budding and blossoming
- Take a walk during autumn when the leaves are turning into different shades of beautiful.
- If you are new at this and feel unsure look online to find a guided tour.
- Alternatively set up a Shinrin-yoku group in your community or with friends.
- Head out to the forest, walk slowly, breathe deeply, open up your senses and enjoy the free and abundant healing wonders of Shinrin-yoku Forest Therapy. Now that is hygge!
