Forest bathing

Feeling tired or low? Immerse yourself in the healing powers of nature.

Research has found that a hefty dose of preventative medicine is just one forest away.

The Japanese therapy of Shinrin- Yoku - literally ‘forest bathing’ - was first introduced in 1982 by the Forest Agency of Japan as a method of stress relief for urban residents.

With its incorporation into the country’s government health programme, it is now considered a key therapy of preventative health care and healing in Japanese medicine.

Studies have confirmed the health benefits of spending time in nature.

Just 20 minutes of immersion in natural surroundings significantly lowers stress hormone levels, according to a 2019 study published in the journal Frontiers in Psychology.

Researchers measured levels of the stress hormone cortisol before and after nature interactions, and found the drop to be significant for those who participated.

Other studies have shown that benefits range from improved immune function, mood and cognitive function, to lower heart rate and blood pressure.

When you step into bushland, you’re breathing in a number of bioactive substances released by plants, such as terpenes. Usually emitted from leaves, pine needles, tree trunks, and bark, studies show that terpenes mimic antidepressants like Prozac. Another chemical released by vegetation, phytoncides, has also been found to boost the immune system.

The popularity of forest bathing is growing around the world, with more people becoming certified as forest therapy guides.

How does Shinrin-Yoku work as a practice, and how is it different from just going for a stroll in the fresh air, that common sense remedy which we’ve all enjoyed at some point?

Yaki Wo, founder of Wilderites, a forest therapy group based in Auckland, says “as a therapy, it is simply about connecting with nature through your senses, from sight to hearing, smell, touch, taste, intuition, body radar, feelings in your heart”.

Yaki first came across the concept while travelling in Japan.

Then, in 2016, her mother fell ill, and Yaki started reading about practising mindfulness as a way to explore her own search for meaning and purpose.

After her mother passed away in 2018, Yaki was physically and emotionally exhausted.

She knew that the Association of Nature and Forest Therapy (ANFT) was coming to New Zealand to offer training for guides.

Even short periods in nature improve mood and wellbeing.

Not wanting to jump right back into work, she did the training as way to retreat into nature, get in touch with her emotions and grieve properly.

“I’ve become calmer and less anxious, more willing to let go. Also, one fundamental basic of forest therapy is the practice of non-judgmental, deep listening. I am much more able to embrace the diversity of beliefs, views, and values now than I used to be.”

During a guided session, participants may be invited to try activities to help them experience their surroundings in new ways.

“I start with invitations that focus on opening all senses,” says Yaki. “Some liken these to guided meditations and they can be still or in the form of a slow walk. After that, depending on the trail and the participants, I use different invitations that focus more on one or a few senses.”

“For example, in the camera invitation, participants pair up and take turns to be the photographer or camera. The camera will have his/her eyes closed, be led by the photographer to where a photo needs to be taken, open his/her eyes to ‘take’ the photo, immerse in the moment to ‘process’ the photo, and use a gesture or movement to ‘develop’ the photo.”

“Some invitations are more interactive whilst others are more still, and usually I use a combination of both.”

Importantly, after each invitation is a round of circle sharing, where participants come together and practice sharing and deep listening. Yaki’s forest therapy walks always end with sharing tea and snacks to ease back into the day.

She encourages people who would rather experience this on their own to do so, but says many have found having a guide helpful to slow down, giving themselves permission to spend time not worrying about anything else.

And in a group walk, the collective experience of sharing and deep listening can be very powerful.

If you do choose to go it alone, allow yourself to be aimless, taking in the colours, patterns, and sounds of your surroundings.

There are now 62 accredited Shinrin- Yoku forests in Japan. In New Zealand, where much of our outdoorsy activity means sport, tramping, and extreme activities (anything that generates a lot of movement and noise), how do we adjust to the idea of slowing down?

“A number of people who have come to my walks have mentioned how they thought they were connected to nature being Kiwi, growing up barefoot and tramping in jandals, surfing every week,” says Yaki. “But only when they came on a forest therapy walk did they realise they were simply rushing to their destinations and taking photos, missing out on all the magic in the process. One lady said she brought her dog to that very park every day, but had seen it for the first time on our walk.”

To experience forest bathing in a group, visit www.wilderites.com or email yaki@ wilderites.com Options include group walks or private walks; look out for koha walks!

Yaki is trained and certified by the Association of Nature and Forest Therapy (ANFT) Guides and Programs. The ANFT approach to nature therapy is culturally neutral, and will generally start with a guided meditation to slow down and open the senses followed by guided activities (known as invitations) to connect more deeply with your surroundings. Circle sharing is used between invitations to connect participants with each other in a safe, mutually supportive environment.

Steps to enhance your Shinrin-Yoku experience

Be present. Hide your phone, remove your pedometer, feel the moment.

Allow your body to guide you. Leave behind goals and expectations.

Pause. Look more closely at a pattern, or notice the ripples of light through the trees. Remember how dogs and small children just go with their instincts - ‘Look, shiny!’ Be more like that.

Take a seat. Use all your five senses to really notice what’s happening around you.

Minimise interactions. If you go with others, only talk if necessary until the end of the walk, when you can gather to share your experiences.

Home plant therapy

If it’s a challenge for you to get out to a forest or a park, taking care of houseplants can also reap healthy benefits.

While researching how to keep air clean inside space stations, the National Aeronautics and Space Administration (NASA) explored the effects of houseplants in reducing air pollution.

They discovered that as well as absorbing carbon dioxide and releasing oxygen, houseplants eliminate close to 87% of volatile organic compounds (VOCs) such as benzene, formaldehyde and trichloroethylene every 24 hours.

Some plants are more efficient than others at absorbing harmful VOCs, which are emitted from paints, plastics, equipment, furniture, cleaning supplies and some fabrics. Below are a few suggestions. We’ve selected them on their air cleansing abilities and / or tolerance towards less than green-fingered gardeners!

If you have pets in your house, do check their compatibility with the houseplants. For example, many lilies are known to be toxic to cats.

Dracaena

The Dracaena is most efficient when it comes to removing acetone, absorbing around 94% of the chemical.

Bromeliad

Bromeliads are able to remove around six of the eight VOCs, taking up more than 80% of each over a 12 hour sampling period.

Peace Lily

Peace Lilies will eliminate acetone, ammonia, benzene, ethyl acetate, formaldehyde, methyl alcohol, trichloroethylene and xylene. They will also reduce the level of mould spores in the air, absorbing them through their leaves and using them as food.

Mother-In-Law’s Tongue

This common plant absorbs alcohol, acetone, benzene, formaldehyde and xylene.

Jade Plant

The Jade plant is very good at removing toluene.

Orchids

At night, most plants stop photosynthesising and start to breathe like a human - taking in oxygen and absorbing carbon dioxide. But orchids and a few others do the opposite, continuing to suck in carbon dioxide and releasing oxygen. Put them in your bedroom to refresh the air.