Health & Fitness What is forest bathing? Here's how it can lower stress and boost immunity

22:55 21 march 2022

22:55 21 march 2022 Source: womanandhome.com

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For those looking to welcome in the new year with some fresh air And now that all the turkey and ham sandwiches are finished and the selection boxes have been cleared out, there is no better way to shake off that sluggish feeling than a long walk in some of Northern Ireland's most beautiful spots.

When we say forest bathing, we don't mean relaxing in a hot tub at a woodland Airbnb. This is actually a nature-based wellness ritual that's been popular in Japan for decades—and it comes with a whole host of benefits. The benefits of shinrin-yoku, as the practice is known in Japan, include boosted mood, eased stress levels, and a strengthened immune system.

If you're keen to immerse yourself in greenery and experience this wonderful kind of ecotherapy, we've called on the experts to share everything you need to know about forest bathing. We'll explore what nature therapy is and the key benefits, as well as where to do it, how long for and how often. There are also some very handy tips for beginners.

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However, it's far simpler than it sounds—all you really need to do is lace up your best walking shoes, venture out to your nearest woodland area, and get acquainted with the sights, smells, and sounds of the forest. Just like yoga for beginners, you'll be surprised by the positive impact it has on your mind and body...

What is forest bathing?

Forest bathing is essentially a mindfulness practice that involves surrounding yourself in nature to reduce anxiety and promote better health, with similar benefits to cold water swimming, another effective form of nature therapy. Forest bathing was first coined in the 1980s, and derives from Japan where it is known as 'shinrin-yoku'. "However, it is more than a walk in the woods," says Karen Liebenguth, an eco-therapist and founder of Green Space Coaching. "It’s consciously immersing yourself in nature and being aware of the sights, sounds, and smells of the forest."

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Indeed, forest bathing can mean many things. "It is spending time with trees, without an agenda or time pressure," explains Anna Neubert-Wood, founder of WanderWomen. "It is like meditation, taking some time out, without distractions. Slowing down our busy minds, and letting nature help us slow down and relax. It's the antidote to doom scrolling and desk work.

"Forest bathing can involve sitting, lying, or standing with trees, and checking in on yourself—how you are feeling, what might be going on right now for you, and noticing your breathing." If you've ventured out and felt a bit wobbly, here are some breathing techniques for anxiety.

What are the benefits of forest bathing?

There are multiple benefits to forest bathing. They include:

Greater mental clarity
Boosted mood
Lower blood pressure
Eased stress levels
Stronger immune system

"When we spend time in the forest we slow down naturally—which lowers the heart rate, blood pressure, and stress hormone levels, including cortisol and adrenaline," says Liebenguth. "As the body softens, the nervous system calms down and we feel more relaxed, grounded—in the body versus in the head—calm and more confident about ourselves and life. Being in nature also strengthens our immune system, improves mood, and reduces feelings of isolation.

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"Immersing yourself in the forest can help you relax deeply and unhook from devices and from an often highly stimulated, technology-driven life. As human beings, we long to come back to our senses, to experiences that allow us to feel a connection with the world. The forest ignites and stimulates us but it has a different effect on us than the stimuli of everyday life. Being among trees allows us to just be. Some attention requires mental effort and concentration—we need to focus hard to process information and to stay with a task, for example at work. The forest, by contrast, captures our attention involuntarily, it happens effortlessly and so provides what is called a ‘restorative environment’." Additionally, wandering through the woods also harnesses the health benefits of walking.

How to find forest bathing near you

For Liebenguth, the answer is really simple. "Any forest near you—big or small—will do," she insists. Neubert-Wood agrees, "A big lush forest is what many have in mind, but don't let it be a barrier if you don't have that near where you are. A local park with trees will do, look around you—might there be a cluster of trees in the local golf course? In a local park? Even just one tree can be enough to connect and slow down with."

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Gallery: How to sleep better – expert tips for a successful slumber (Woman&Home)

1/12 SLIDES © Joanna Wood

Enjoy a deep, restorative snooze with these top tips on how to sleep better

Learning how to sleep better will improve your mood, health and wellness. Insufficient rest can cause our body to produce increased levels of the stress hormone cortisol, so getting a good night's sleep can improve your ability to rationalize worries and boost your mental health.

It can also help to regulate your weight, with a lack of sleep hindering your body’s ability to process insulin, meaning it’s harder to process glucose from your bloodstream, causing your body to store it as fat instead.

Sleep is a brilliant aid for your immune system, helping to fight off bugs and infections. What's more, people who don't get enough sleep are at higher risk of cardiovascular problems, such as high blood pressure, coronary heart disease, heart attacks and strokes.

Sleep expert, Kate Mikhail says: 'Given the pace of life and how much we want or need to fit into our day, people are often tempted to shave off hours from their sleep in order to add extra time to their day.

'The problem with this is that when we give ourselves less than seven hours sleep, night after night, we’re selling ourselves short on so many fronts. Our immune system takes a hit, leaving us vulnerable to both short-term and long-term health risks, as well as burnout days, we’re emotionally less resilient and our moods and mental health can struggle to remain positive.

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How to stop reaching for a bottle of wine after every minor inconvenience.We all know what we probably should do. Do some exercise, eat some nourishing food, drink water, have a bath, rest. All the things that will allow our bodies to recover from the impacts of stress.

'On top of this, studies show that we are less productive, less cognitively sharp and that we make poorer decisions when we haven’t had enough sleep.

'If you feel tired during the day, over emotional, more stressed than usual, are prone to frequent illnesses, or you fall asleep the minute your head touches the pillow – these are all signs that you’re possibly not getting the sleep your mind and body need.'
2/12 SLIDES © K&H Design / Paul Raeside

INVEST IN THE RIGHT MATTRESS

Do not underestimate the importance of buying the best mattress for optimum sleep.

'Consider how long it has been since you last invested in your bed,' says Alison Jones, sleep expert at Sealy. 'We spend roughly a third of our lives asleep, but replacing our mattress, pillows and duvets can often fall to the wayside.

'No matter your sleep position, having a comfortable and supportive mattress that is tailored to your specific needs, isn’t something that should be compromised on. For example, if back pain is keeping you awake, a mattress with Posturetech core support springs will ensure the body’s key pressure points are properly supported, helping ease any discomfort.'

And Tobin James, Sleep Ergonomics Expert at Tempur, adds: 'When choosing a mattress, it’s important to consider sleep ergonomics – the support that your mattress (and pillow) provide and the position of your body whilst you sleep.

'Your mattress should adapt to you, keep your spine straight, and absorb pressure to provide relief in any painful areas of your body allowing you to enjoy restful sleep and wake feeling refreshed.

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'A mattress that is too soft will cause your back or hips to slouch and your spine to fall out of alignment, whilst one that is too firm will put too much pressure on your joints causing discomfort or pain.'

If you have sorted a new mattress and still have sleep discomfort, troubleshoot the rest of your bedding too – it could be time to upgrade to the best pillow.
3/12 SLIDES © Polly Wreford/Future

CREATE A SERENE BEDROOM SETTING

Implementing hygge – a Danish term meaning comfort and contentment – throughout your home could be the key to unlocking a peaceful night’s sleep and is a great bedroom idea, suggests Alison Jones.

She says: 'Hygge is a somewhat understated and minimalist style, with neutral earthy tones helping to achieve a casual and relaxed atmosphere.

'To create a hygge-worthy bedroom, avoid using stark and distracting colors and prints when designing and furnishing your bedroom. Instead, opt for a more muted and natural color palette filled with soft whites, dove greys, beiges and taupes, as this will help to form a strong base for an inviting bedroom – and rewarding sleep.'
4/12 SLIDES © Nikki Drummond

ADD SOPORIFIC SCENTS

When creating the ultimate sleep sanctuary, it's important to appeal to your sight, touch and smell.

Sealy's Alison Jones says: 'Using the best candles in your bedroom is not only visually appealing but it will also bring a gorgeous scent into the air that can help you drift off to sleep.

'Similarly, listening to the sounds of logs burning on an open fire can be incredibly relaxing, to replicate the soothing, crackling sound perfectly, accompany this with a wood wick candle.

'Alternatives to candles include essential oil diffusers, electric wax melt burners, reed diffusers and even incense sticks, which do not require an open flame.'

Lavender, bergamot and geranium scents have all been shown to help you relax.

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ENSURE YOU HAVE A DAILY ROUTINE

'Give yourself the best chance of enjoying a peaceful slumber come night time by taking a good look at your daily routine,' advises Tobin James.

'You will struggle to sleep at the end of the day if you’re feeling restless after sitting sedentary for most of the day.

'Try some gentle morning yoga or pilates, which will help to strengthen your bones and muscles whilst also improving flexibility and posture.

'At lunchtime, take 30 minutes to enjoy a walk in the fresh air – whether you are spending your afternoon working from home, or simply enjoying an afternoon to yourself you’ll feel energised and more focused. This dose of daylight will also help regulate your circadian rhythm, helping you to sleep better come night time.'
5/12 SLIDES © C.P. Hart / Anna Stathaki

EAT WELL AND LIGHTLY BEFORE BED

As well as your routine, it’s important to consider your diet, too.

'Try to enjoy your larger meal at lunchtime and keep your evening meal light so that you’re not going to bed feeling overly full,' suggests Tobin James.

'If you can’t forego your bedtime snack, switch sugary, stodgy foods for some chopped banana with a dollop of nut butter. Both contain sleep inducing magnesium and tryptophan.'
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AVOID CAFFEINE AND ALCOHOL

As many of us know, consuming caffeine can have a detrimental effect on sleep, with stimulatory effects lasting up to 10 hours.

Tobin says: 'Come midday, switch to decaff tea and coffee, or choose a herbal tea infusion, to ensure you don’t feel wired at bedtime.

'Likewise, alcohol will negatively impact how peacefully we sleep. Whilst we may feel it helps us drift off quicker, it actually decreases overall sleep quality, increasing sleep disruptions and reducing how long we stay asleep for.'

By cutting caffeine for most of the day, make your morning drink a ritual by investing in the best coffee maker for a treat to look forward to when you wake up.
7/12 SLIDES © Lulu & Georgia

ELIMINATE TECHNOLOGY BEFORE BED

'Eliminating technology before bed is a big tip for how to sleep better in 2022,' says Silentnight's sleep expert Hannah Shore.

'This means no computers, televisions, or phones. The blue light emitted by your mobile phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle, making it harder to sleep.'
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HAVE A BATH OR SHOWER BEFORE BED

'If you have trouble falling asleep, a warm bath or shower one to one and a half hours before bed can help as, while your core body temperature will heat up during the bath or shower, it will cool afterwards and help with falling sleep,' says Angela Foster from Angela Foster Performance.

Stars like designer Vera Wang and Sara Blakely have shared that they incorporate a bath in their evening routine to help them clear their head and relax before bed.

To ensure this is a serene experience, take inspiration from the best bathroom ideas to create a calm and functional space.
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ADJUST YOUR ROOM TEMPERATURE

'Setting the right temperature to help you sleep is really important,' advises Jasmin Lee, Sleep Researcher at Eachnight.

'Nearly a third of people (32%) believe they sleep better in a cool bedroom between 61–65 degrees Fahrenheit. The reason for this is because sleeping in a cool room can help your body lose heat and therefore induce sleep quicker and more easily.'

Tobin James adds: 'If you find your sleep disturbed by waking up cold during the night, try wearing a pair of socks which can assist the body’s internal temperature regulation and may also help you fall asleep faster.

'If you struggle to regulate your temperature, try using layers of bedding, like the best throw blankets, which can easily be adjusted throughout the night.'
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SLEEP IN COTTON AND LINEN

'Cotton is the best material for pyjamas to sleep in because it’s soft, comfortable and lets your body breathe,' says says Jasmin Lee, Sleep Researcher at Eachnight. 'It also doesn’t weigh your body down, so it is easy to move about during the night, therefore it doesn’t wake you up unnecessarily.'

Meanwhile, linen is a lovely, sustainable bedding buy that works to regulate your body temperature, making it good for you and the planet.
10/12 SLIDES © Katie Ridder

LEARN HOW TO WIND DOWN WITH MEDITATION AND JOURNALING

'One way to improve your sleep, so that you’re more productive when you wake up, is to be proactive about unwinding during the evening,' says Kate Mikhail. 'This will bring down your cortisol levels, the stress hormone that’s released with any stress spikes you experience during the day, and cortisol is one of the biggest sleep disruptors.

'Filling your evening with sleep habit cues that signal work is over can really help with this, such as a relaxing bath, or switching into loungewear (if you’re not already living in loungewear).'

Meditation has been shown to improve the length, quality and deepness of sleep by helping to switch off from busy schedules. And of journaling, Silentnight's Hannah Shore says: 'If you have a diary, log what you've done during the day or how you are feeling. This is a great way to store memories and have closure at the end of the day.'
11/12 SLIDES © Future / Polly Wreford
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What's more, you don't need to be in woodland to do forest bathing. "There is also a distinct difference between ‘nature’ in general and a forest in particular," says Katriina Kilpi, co-author of Forest Bathing. "Nature can include many environments. Imagine a park, country road, cut grass, or crops growing."

If you're based in the US, the Forest Service's website can help you discover forests or grassland to explore. Similarly, if you're in the UK, the National Trust's website has a guide to forest bathing on their website, as well as how to find a woodland area near you. Forestry England also has an assortment of information.

Forest bathing tips for beginners

Ease in—"if you are new to forest bathing, start with 10 to 20 minutes," suggests Liebenguth. "Then extend the time you spend forest bathing. As is with any new practice, it’s always wise to build it up."
Take it step-by-step—"find a suitable location that feels good and safe to you," shares Neubert-Wood. "Sit or stand with your back to a tree, and feel supported by it. Close your eyes if you feel comfortable doing so. Breathe deeply to connect with your body and this moment."
Be practical—"let someone know where you are," recommends Neubert-Wood. "This is so you can feel relaxed enough to turn your phone off or on 'flight mode', since you don't want to be disturbed during your forest bathing time."
Notice sensations—"pay attention to the breeze, wind, sunlight on your skin," explains Neubert-Wood. "Do you feel warm or cold? Can you hear noises? What can you smell? Simply check in with yourself. Note how your breathing might slow down and what your overall wellbeing is like."

How long should you forest bathe for?

"There is no hard and fast rule here," insists Liebenguth. "Bathe in the forest for as long as you like. If you are new, perhaps start small and build up your practice."

Neubert-Wood adds, "sometimes you can feel relaxed and re-centered after five to 10 minutes. On other occasions, it's wonderful to be able to give yourself a bit longer, like 30 to 60 minutes."

How often should you forest bathe?

"As often as you like and feels beneficial to you," recommends Liebenguth. "Listen to your body, mind and heart and notice what it feels like when you immerse yourself in the forest and all live around you."

Neubert-Wood insists, "there should be no should's with forest bathing. It's a tool to calm, destress, refocus and re-center you. If it works for you, enjoy it as often as you like. Pausing, deep breathing, taking a break from screens, and being with nature is always beneficial." Indeed, while the best meditation apps are great, it's better to enjoy the silence when you head to the forest.

Forest bathing books

What is forest bathing? Here's how it can lower stress and boost immunity

Forest Bathing: All You Need To Know In One Concise Manual | Sarah Devos and Katriina Kilpi | RRP: $12.29 / £9.61

Provides specific advice on how to approach the concept of forest bathing, including where you should be, the best times to choose and all the things you can expect to experience.

View at Amazon

Your Guide to Forest Bathing: Experience the Healing Power of Nature | M. Amos Clifford | RRP: $14.29 / £11.18

Discover a path to beginning your own forest bathing practice with one of the world's leading experts on the topic. Features space for journal entries and reflections.

View at Amazon

Into the Forest: How Trees Can Help You Find Health and Happiness | Dr Qing Li | RRP: $14.76 / £11.54

Dr Quin Li, an immunologist and forest medicine expert, reveals the unprecedented benefits of the great outdoors through the exploration of cutting-edge research and emerging science.

View at Amazon

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Discover relaxing methods to help you de-stress this monthHowever, the good news is that there are several techniques that when implemented, can help you to lower your stress levels. High levels of stress can lead to long term health issues such as high blood pressure and even increase your chances of having a heart attack or stroke.