Reap benefits of natural therapy with forest bathing
Nature is a powerful healer. For some, the forest itself has become a therapist — known as forest bathing, the Japanese practice of shinrin-yoku has taken off around the world.
Forest bathing is a restorative mindfulness therapy. It involves using all of your senses to “bathe” in the forest atmosphere (no disrobing involved) to promote vitality and prevent disease. The approach was established by the Japanese government due to increasing stress-related illnesses — including heart attack and stroke — and deaths from “overwork” in the 1980s.
The Ministry of Agriculture, Forestry, and Fisheries undertook research on nature-based approaches for health — and forest medicine was born. The practice is rooted in the cultural tradition of Shinto — it’s Japan’s oldest faith and way of life, rather than a religion — as well as Zen Buddhism. Participants have cited feelings of peace, protection and grounding after an immersive experience. Some people have even described a state of momentary transcendence from the challenges of urban life.
But it doesn’t stop there. Forest bathing also produces positive physiological changes in the body. These include lower cortisol levels, reduced pulse rate and blood pressure. As well as an increase in parasympathetic nervous system activity (“rest and digest” mode) and decreased sympathetic dominance (“fight or flight” system).
Given such outstanding benefits, forest medicine is now integrated into many medical practices in Japan. And there are more than 60 purpose-built forest therapy centres across the country. The sounds of nature, the scent of plants and visual landscape all play a role. The environment affects autonomic nervous system function — including cardiovascular health, respiration and digestion. As well as the brain’s prefrontal cortex — the area associated with focus, decision-making, planning, regulating emotions and controlling impulses.
Some trees produce phytoncides (essential oils) which also lower blood pressure, and decrease depression and anxiety. As well as an increase in the production of “natural killer” cells — which have anti-viral and anti-microbial properties and help contain the growth of tumours. These kinds of benefits are behind the rise in popularity of aromatherapy and essential oils.
Nature-based immersions offer great hope for the treatment of chronic stress and a plethora of mental and emotional challenges — anxiety, grief, depression, panic, dissociation and isolation, as well as trauma. Forest therapy can reduce symptoms associated with post-traumatic stress disorder. The US military has adopted forest programs to treat veteran trauma, through their Green Road project.
Spending time in the forest can also increase cognitive processing and decrease fatigue. A recent British study found that long-distance truck drivers experience significantly less fatigue after spending time in nature at least once a week. Furthermore, research at a psychiatric hospital in Poland revealed positive changes in the mood and cognitive function of patients after just one forest therapy session. However, more rigorous clinical evidence is required to determine just how forest therapy can assist with more complex psychiatric conditions — including psychosis, schizophrenia and affective mood disorders.
Forest bathing is highly accessible and cost-effective. You don’t need to travel far in Perth to reap the benefits. Just 20 minutes of tech-free nature-based relaxation a day (even in your garden or local park) can help rebalance your nervous system, reduce stress and improve your overall mood and wellbeing.
The evidence is clear. Nature-based therapies offer considerable benefit as a first line of defence in preventing stress and illness. There is great scope for eco-prescriptions to also become a norm in treating mental health conditions in Australia.
This article was first published in The West Australian in Renée Gardiner’s weekly column in Agenda, 5 June 2021.