Forest Bathing: How to Reduce Stress with or without a Forest
It’s no secret to those who know me - I love a good hike! In the absence of a mountain, any good walk outside will do. We’re likely all aware of the health benefits of physical activity. However, did you know that just spending time in nature - with or without movement - has significant health benefits and can reduce stress? There is even a term for mindful time spent under the trees - “forest bathing.”
What is Forest Bathing?
In an effort to combat the stress of its workers during a time of growing technology and screen-time, the Japanese government in the 1980s began to encourage office workers to spend time outside for breaks. The government was so invested in the practice called shinrin-yoku or “forest bathing,” that it protected acres of woodlands and built city parks so that its citizens could have more access to natural areas.
The concept of shinrin-yoku does not emphasize outdoor activities but rather the simple act of being outdoors and appreciating the experience of being in nature. In forest bathing, one might sit or walk very slowly, using the senses to observe the small sights, sounds, smells, and textures of the outside environment. There is no actual “bathing” involved, except for the concept of immersing oneself in a forest, park, or other natural surroundings.
Benefits of Forest Bathing
Numerous studies have indicated that time spent mindfully outdoors can offer an array of health benefits. Research has suggested links between spending time in nature and improved mood, reduced anxiety, and even reduced systolic blood pressure. A January 2021 study in the UK journal Sustainability reported that two hours of forest bathing compared favorably with an established method, Compassionate Mind Training, in improving participants’ positive emotions, mood disturbance, rumination, nature connection, compassion, and heart rate variability. (High heart rate variability is a sign that your body can adapt more easily to changes and can be a sign of an individual who is less stressed.)
Interestingly, some research has suggested that greater well-being may be associated with more time spent in green space even for those whose health is poorer overall. A 2019 study published in the journal Scientific Reports described a positive association between time spent in nature and participants’ self-reported increased health and well-being. Any time between 1 and 120 minutes per week spent in nature seemed to account for some increase in well-being, with 120 minutes per week named as the optimum time. Participants who spent approximately 120 minutes/week in green space consistently reported increased health and well-being, even if they also reported suffering from a long-term illness or disability.
What if I Live in a City?
City living has been associated with positive health benefits such as greater access to services and recreation and higher levels of socialization. However, with the benefits of high-density living also come risk factors such as air and noise pollution, increased stress due to traffic and crowding, higher costs of living, and exposure to crime. In addition, health disparities among low-income and historically marginalized communities are well-documented. Though these disparities are present in both urban and rural populations, low-income urban populations are also less likely to have access to the protective factor of green space. Certainly, many world cities might benefit from increased green space.
While not minimizing the disparities present in countless urban communities, the good news is that access to any city park with natural elements may provide health benefits. Moreover, having access to any park with green space seems to have higher protective effects for low-income populations than for more affluent ones, which is a strong argument for building more green spaces in world cities. If you are a city-dweller, all hope is not lost. Spending even 15-20 minutes/day in any kind of natural environment has been associated with reduced levels of the stress hormone cortisol, which when chronically high can lead to cardiac problems and increased depression and anxiety.
What’s the Bottom Line?
Spending time in outdoor green space has been associated in numerous research studies with increased mental and physical health and reduced stress. This seems to hold true across varied environments and in people with varying levels of health and physical ability. When it is not possible to spend time outdoors in nature, even mindfully reflecting on a green view outside of one’s window or on a photograph of a natural scene may help to reduce stress.
Whether you can spend 15 minutes/day in a city park or in your back yard or 2 hours/week in a remote forest, forest bathing may offer benefits to your mental and physical health and well-being. No forest (or bathing) required!
There is no magic way to get rid of stress, but finding ways to connect with nature can be key to managing the effects stress has on your body and mind. Want to talk with someone about more effectively coping with stress? You don’t have to do this alone.
