FOREST BATHING IN THE TIME OF CORONA
“When I Am Among the Trees.” Devotions by Mary Oliver. Fallen autumn leaves from the trees of New York. Photography by Rakhee Bhatt
To call upon one of the greatest shows ever, 2020 has not been our day, our week, our month, or even our year. The effects of the ongoing Covid-19 pandemic are sure to echo for the foreseeable future and, according to the World Health Organization, for decades to come. While our disconnection from the outside world——and physically from each other——is for the greater good, our current circumstances do not necessarily mean that we have to also completely cut off contact from our natural surroundings. As the seasons shift and change, we can turn to the Japanese practice of shinrin-yoku, or forest bathing, for our physical and mental well-being during this time.
Originally created in 1982 by the Forest Agency of Japan, forest bathing is the practice of immersing oneself in nature through the five senses in order to reap numerous physiological and psychological benefits. It was essentially a medical response to the public health crisis of soaring levels of stress and depression particularly felt by the burgeoning population of city dwellers who lived in areas lacking greenery. The Japanese believed that mankind was not meant to be separated from nature as a byproduct of societal evolution, but rather to become an integral part of it; and they believed that in connecting with nature, we are better able to find our way home into ourselves.
“Mother nature fills us with wonder and curiosity and invites us in,” says Dr. Qing Li in his book Forest Bathing: How Trees Can Help You Find Health and Happiness. “She works in harmony with us and with our innate capacity for healing. This is the foundation of forest medicine. In the forest, we begin to reconnect with nature and journey towards health and happiness. The art of forest bathing is the art of connecting with nature through our senses. All we have to do is accept the invitation. Mother Nature does the rest.”
Pfeiffer Big Sur State Park, California. Photography by Rakhee Bhatt
Over the years, forest bathing has become part of Japan’s preventative and prescribed healthcare, with studies showing that the practice can provide benefits such as lower levels of anxiety, stress, and depression, while also boosting immune and cardiovascular systems, sleep quality, and overall mood. A forest bathing trip once a month is enough to sustain a high level of natural killer cells, which can kill tumor cells by releasing anti-cancer proteins that may have a preventive effect on cancer generation and development. For this, we can thank phytoncides, which are the airborne chemicals that plants give off to fight diseases and protect themselves from bacteria, insects, and fungi.
With over two-thirds of Japan covered in forests, the practice of forest bathing also originally lent itself to a symbiotic preservation of it. By maintaining our connection to nature, humans innately will want to look after it, a concept known as biophilia hypothesis. In turn, nature nurtures us, and subsequently our health. With the winter season nearly upon us, and the coronavirus pandemic seemingly long from over, getting out safely into nature these days——even for a little bit——can be beneficial for our overall well-being.
“Science has shown that immersing oneself in nature is immensely restful and good for our bodies,” says Phyllis Look, founder of Forest Bathing Hawai'i, who became certified from the Association of Nature & Forest Therapy Guides & Programs as the state’s first forest therapy guide. “We also know that the outdoors can be one of the healthiest places for us to be during this pandemic. While fall and winter temperatures may make extended time outside less appealing, the natural world can be therapeutic, even experienced virtually or through a window. A facilitated forest bathing ‘walk’ can be an antidote to feelings of anxiety and isolation, as it offers opportunities to connect to the grace of nature as well as to yourself and to others.”
Look provides in-person walks in Honolulu as well as virtual forest bathing year-round for those who want a guided experience with the practice. For her 75-minute online sessions, Look uses her iPhone on a handheld gimbal to connect to Zoom and lead participants through a green space on the island of O’ahu. Those joining in can be in their own chosen outdoor space——be it a forest, park, beach, backyard, or balcony. For participants wanting to experience the practice from the comfort and safety of home, Look recommends people sit by an open window and near a potted plant to engage all of their senses.
Central Park, New York. Photography by Rakhee Bhatt
When it comes to forest bathing——whether working with a guide or on your own——the practice differs from other nature-based activities like hiking in that there is no destination or physical goal, but rather an intention to activate all five senses in order to connect fully to the present moment. It is helpful to shut off all devices or put on airplane mode, or to leave them behind entirely. Forest bathers are guided to walk slowly, occasionally sitting or lying down, to take in their surroundings. While mindfully wandering, welcome nature in through the following suggestions:
SIGHT
Look at the colors around you, especially greens and blues as those are believed to be most relaxing to people. Observe how the sunlight shines across the branches of the trees.
SOUND
Listen to the sounds of the birds and other animals. Hear the trees rustling in the wind. Tune into the babbling of nearby water streams.
SMELL
Take deep belly breaths of the phytoncides emitting from the trees. After a rainstorm or snowfall, pause to inhale the damp soil.
TASTE
Open your mouth to taste the fresh air from your surroundings. Bring a tumbler and sweets to enjoy a small tea ceremony.
TOUCH
Ground yourself by removing your shoes——if possible——to feel the soil and grass, and receive a dose of the Earth’s powerful healing electrons. Place your hands on a tree or pick up a rock to feel the texture against your fingertips.
Buckingham Palace Garden, UK. Photography by Rakhee Bhatt
“Nature is a neutral place where people can find calm,” says Brooke Mellen, founder of Cultured Forest, which does private and group forest bathing sessions within the greater New York area. “The more and more I connect with nature and spend time outdoors, the more I started to think that it’s not all about us consuming and taking from nature, but that we can give back. When I breathe out, I am producing something the tree needs, which is carbon dioxide. It changed the way I think about how I interact with the outdoors, and I hope it helps other people——not anthropomorphize trees——but just to think that these are living, breathing beings.”
In addition to in-person and virtual forest bathing, people can practice “microdosing” on nature through such means as observing the trees and bushes on their block and listening to the birds flying overhead. Before going outdoors, Mellen recommends taking your mask and adding a drop or two of essential oils such as hinoki, cedar, pine, or eucalyptus on the inside to mimic the smells of the forest. At home, induce the good-feeling benefits of nature by changing your desktop and iPhone backgrounds to a place outdoors you love, playing forest sounds through Spotify or YouTube, adding fresh plants and florals, and purchasing eco-friendly wood furniture pieces.
“It is when we connect to nature with all our senses that the magic happens and our lives can be transformed,” says Dr. Li in his book. “Immersed in the natural world, we can experience the miracle of life and connect to something larger than ourselves. Nature takes our breath away and breathes new life into us.”
Originally published on December 1, 2020
