“Forest Bathing.” Have you heard of it? Before you roll your eyes, hear me out.
We all know that spending time in nature is good for us. But you might not know exactly why, or the specific techniques that can increase those benefits. So let me share with you what I learned from a recent episode of NPR’s Life Kit podcast.
The Benefits
Spending long chunks of time in the forest boosts your immune system by increasing the number and activation of white blood cells that target viral infections and tumors. It also lowers your blood pressure and adrenaline levels. And it even helps to alleviate symptoms of depression.
Why do we love nature so much? Because we evolved with it. It was in that environment that our ancestors lived. And while some of us still do live in or near forests, for most of us it takes an intentional trip there.
Making the Most of Your Time in the Forest
Here’s how you can make the most of that trip.
Turn the forest from the backdrop into the focus. Let yourself be immersed in that environment by keeping your phone in your pocket and giving yourself a good chunk of time there, two to six hours even. That’s a decent amount of time, but know that the health benefits can last up to 30 days. So that time is well spent.
Slow down. I love a good trail run, but forest bathing is not about getting your cardio in. It’s about slowing down your heart rate, maybe even sitting down, and being fully present in that environment.
Focus on your breath. One way that you can stay present is by focusing on your breath. And it is precisely the breathing in of that forest air that results in those positive health benefits. There’s an organic compound that trees produce called phytoncides that triggers those positive responses in your body.
Engage your other senses. Don’t just touch grass. Get out there and touch a tree. Listen for rustling leaves and birdsong. Look toward the canopy to see what you find. And if you know your wild edibles, maybe even taste some things. But be careful with that one.
Go deeper. You might even take this opportunity to work with the forest to process whatever you’re going through in your life right now. Imagine yourself connected to the root system that connects those trees, allowing them to share resources with each other. You can tap into that wisdom of the forest, and you might just find that it sends something back to you.
These ideas come from an episode of NPR’s Life Kit podcast titled “Why Spending Time in the Woods Makes You Feel Calm.”
So when the news or your life circumstances start to make you feel anxious, go find the closest patch of trees near you and spend some time there.
Want to learn how to take visual notes like the ones you see here? Check out these resources.