FOREST BATHING

forest bathing on the human body. They have found beneficial effects on blood pressure, anxiety, inflammation, depression and anger. They even noticed an improvement in creativity, cognition and concentration.

Forest bathing? Believe it or not, it’s a practice that started in Japan called shinrin yoku. Now it’s in the United States and gaining great popularity all over the world. To some, it might just sound like walking through the woods, but that doesn’t capture the beauty of this practice—it is how you’re walking that makes the difference. Forest bathing is walking mindfully through the woods, using the five senses and paying attention to what’s exactly in front, to the sides and even behind (with one’s ears). It’s spending time being in nature and with nature. To understand how this works, it is helpful to picture one’s nervous system for a moment—with the brain at the top and the spinal cord traveling down to the pelvis. Most importantly, the spinal cord spreads out into five or so “fingers” that come back together in the pelvis to form the sciatic and other large nerves that run down the leg. (Search “spinal cord anatomy” to see what this looks like). This anatomy exactly mimics the plant kingdom. The nerves spreading out at the bottom are just like the roots of a tree. The spinal cord is the trunk and the brain is the flower. The benefits to us: It is the similarity of this structure that creates a vibrational relationship between nature and humans.

When we are forest bathing, we slow down. We focus individually on each of our senses; we stop and notice what we are hearing. We pay attention to what we are seeing and then what we are smelling. We could even taste some wild medicinal plants if you know what to pick. (But stay away from mushrooms—too risky.) Most importantly—don’t rush.

Also, as we move through the woods, we bring our attention back to the breath. It puts us back into our bodies and into the moment. All of these exercises create a relaxation response in the nervous system

Many years ago, citizens of Tokyo and other urban centers were quickly becoming overworked. Their bodies were under maximum stress. This is when forest bathing was born. It came out of the ancient Japanese reverence for nature and simplicity. They were told to go into the forest to recharge. They would escape the city so they could experience the beauty and wonder of nature with full immersion and connection.

Over the next 15 years, the Japanese government began to study the effects of FOREST BATHING Gaining Popularity in the United States by Allan Tomson

Here are some tips to help you get started in a forest near you: n Turn off your phone and any other electronic devices. n Move slowly with everything you do here. Mindfulness requires this slowness so you can put full attention on what you are doing. n Take longer, deeper breaths—the so-called “belly breathing” where you fill the lower abdomen and secondly, fill and expand your chest. n Stop frequently to take in all of your surroundings, using all your senses. Notice nature’s smaller details. n Spend time sitting motionless, breathing in the moment. n Notice and name the colors you find in nature, especially greens and blues are most beneficial to the nervous system

As with most things, consistency counts for a lot. Forest bathing done several times per week is the best—building up to the recommended two to four hours. If on a hike, intersperse normal walking speed with slowing down and moving mindfully. Add forest bathing to your weekend, particularly if you are very stressed from work or travel. If possible, spend the maximum time in the forest to reconnect and catch your breath. If used frequently, forest bathing will create a greater sense of wellbeing and a more relaxed you.

Allan Tomson, DC, is the executive director of Neck Back & Beyond Healing Arts, an integrative wellness center in Fairfax, with a satellite office in Manassas. Tomson is a chiropractor and has skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. To learn more on this topic, contact Dr. Tomson at 703-865-5690 or visit NeckBackAndBeyond.com. See ad, page 9.