IF YOU GO DOWN TO THE WOODS TODAY, you’re in for a big surprise. Why? Because your time out in nature isn’t just a nice antidote to the digital world, it has real wellbeing benefits.
Yep, spending time in green spaces is a scientifically proven wellness concept that comes with an official name: ‘forest bathing’. The Japanese coined the phrase shinrin-yoku way back in 1982 (roughly translated as ‘taking in the forest atmosphere’ or ‘forest bathing’) and have turned it into a form of therapy that’s now thought to lower blood pressure, improve mood and focus and reduce stress. In fact, shinrinyoku is so popular it’s now part of Japan’s national health policy, with millions being spent on research and more than 55 official forest trails being created, with plans for many more. And it’s not only the Japanese who are heading for leafy areas. In Malaysia, the concept is known as mandi embun or ‘bathing in the forest dew’ and it’s catching on in South Korea, Taiwan, Finland, and (not surprisingly) Australia.
Nature’s medicine
Research shows that immersing yourself in natural, green spaces can improve creativity, mood, memory and focus – and that’s just for starters. Hypnotherapist Edrina Rush says it’s because we’re wired to be engrossed in nature and appreciate natural surroundings - especially when there’s an abundance of greenery. “Green is the colour we see the most in nature and it also signifies balance, calm and harmony,” she explains.
There’s evidence that your pituitary gland is stimulated, your muscles are more relaxed and your blood histamine levels increase when you’re exposed to the colour green. Rush adds that going outdoors can also help to manage levels of serotonin, the neurotransmitter that regulates our mood, behaviour and appetite.
“Too much serotonin and we can become irritable and tense, but too little serotonin and we can become depressed. Breathing fresh air [with more oxygen in it] can help regulate our serotonin [which is affected by oxygen], promoting wellbeing.”
Happily, the feel-good factor triggered by forest bathing can also have a positive one effect on loved ones. “They’re most likely to reap the rewards of our positive psychological gain from spending time in forests,” says psychologist Dr Saima Latif.
The numerous wellbeing benefits of nature mean therapists are beginning to take their clients outdoors. Psychologist Maz Miller from Walk Different (walkdifferent.com.au) is one therapist tapping the benefits of Australia’s beautiful natural scenery for her walk-and-talk sessions in Sydney’s south, and she says it offers a unique opportunity to help patients unwind. “Practising mindfulness with ocean sounds is very different to trying to imitate that in an office with some music,” she explains. “People open up much more [in nature], they feel more comfortable when they’re looking around.”
Take it slow
As far as wellbeing trends go, this one’s pretty easy to pull off - you simply visit a forest, park or bushland, and walk while taking in your surroundings. It’s important to note that this practice isn’t a fast-paced one – it’s all about moving mindfully, contemplating your surroundings and allowing the serene setting to ‘wash’ your soul and rejuvenate your mind and body.
“Forest bathing is one of my favourite self-love practices,” says Chloe Kerman, 36, former fashion editor-turned-shamanic healer (chloeisidora.com). “I encourage clients and friends to connect with nature by walking in silence and allowing all of their senses to pick up information.” Kerman likes to lie down at the base of a tree and meditate – a process she finds deeply relaxing. “I often leave a forest- bathing session feeling happier, relaxed, in tune and inspired with creative ideas and increased energy,” she says.
Wondering why large, leafy places evoke these feelings? One study published in the journal Public Health reveals that being in a forest setting benefits acute emotions, and is especially effective at soothing chronic stress. As well as reducing feelings of anxiety, it helps lower the risk of stress-related diseases. “The forest environment lowers your blood pressure, reduces your levels of stress hormones and increases levels of serum adiponectin, which helps to prevent obesity, type 2 diabetes and cardiovascular disease,” says Dr Latif. “The positive health effects of viewing natural landscapes on stress levels and on speed of recovery from stress or mental fatigue, faster physical recovery from illness and long-term improvement of health and wellbeing are reported in research.”
Into the woods
To dip into the forest bathing trend yourself, “Take longer walks in local parks and be present to the sounds and surroundings,” says Rush. “Go where it’s less busy and leave your phone at home.” She advises walking slowly, taking time to pause and tuning in to the sounds of birds and nature. “Touch leaves and walk barefoot to feel the sensations,” she suggests, adding that it’s a good opportunity to sit and take a few deep, conscious breaths, too.
If you’re ready to explore beyond your local park, look up your nearest national park ’s trails, or pick up a copy of Walks in Nature: Australia by Viola Design (Explore Australia, $29.95) for 112 tracks in and around the nation’s major cities (including foodie pit stop recommendations!). Make sure you’re wearing comfortable walking gear, including sturdy shoes or hiking boots,and take water and some snacks for the road if you’re planning on being in the bush for a while. Oh, and if you’re forest bathing alone, always make sure you tell someone where you’ll be and how long you expect the adventure to take.
Want some company on the trail?
There are several accredited forest bathing guides in Australia who can help you soak up all the wellbeing benefits from your experience. Visit natureandforesttherapy. org to search for a guide in your area.
While getting outside is obviously ideal, you don’t have to physically visit a forest to enjoy its restorative powers. A recent study by the BBC and the University of California found that you can access some of the wellbeing benefits of this trend merely by watching nature documentaries. “Just viewing a forest scene has been documented to have a very positive effect on psychological healing and recovery from stress, especially for those from urbanised environments,” Dr Latif says.
Filling your home environment with natural light, plants and flowers can also increase your connection with nature, as interior designer Olivia Heath explains. “Research tells us that when we improve that sense of nature, directly or indirectly, it can create a more calming, restful, restorative and energising space,” she says. Try filling your home with easy care indoor greenery, such as maidenhair ferns, spider plants and rubber fig trees to bring the forest into your everyday world, and get back to nature more often.
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