In the 70s, in Japan, people were suffering from a problem called karoshi. In English, this term means “death by overwork”, or working yourself to death, since the priorities of those in cities gave them very little time for relaxing. Plagued with a population stricken by so much stress and worry from their urban lifestyles that they were literally dying, doctors at the time were desperate to find a solution.

What they came up with was shirin-yoku, translated to “forest bathing”. While forest is in the name, that’s mostly because forests are the easiest type of landscape to access in Japan since they make up 70% of the country. More accurately, it should be called “nature bathing” as it’s supposed to be a way to relax and reconnect with nature on a personal level. 

Nowadays, the idea has spread beyond Japan’s borders, practised from Australia to California and even in the UK. So why has it become so popular?

In today’s world, and especially in the UK, we have very few chances to connect with nature. The State of Nature report from 2023 said that one in six species in the UK were at risk of vanishing from Great Britain altogether. Combined with how much now takes place inside of towns and away from wild spaces (like football or swimming), it can be very difficult to find ways to spend time in nature.

But spending time in the great outdoors is so important to health, both physical and mental. You get fresh air, move around, and studies even suggest that being in nature can improve your immune system, reduce blood pressure and fatigue, and just boost mood in general. With so many benefits to spending time outside, how can people make the most of what time they have?

HOW TO FOREST BATHE

1. Find a location where you can have solitude

Forest bathing has the best mental health benefits when you aren’t distracted and can focus on peace around you. Ideally, it should be somewhere away from cars and other vehicles so it’s quiet, away from crowds so you can focus on yourself, and somewhere large enough to wander without worrying.

2. Disconnect from your worries and focus on the present

The idea of forest bathing is to engage with the present in a meaningful way. This means not thinking about the past or future plans or what worries you may be experiencing at the moment. All that is easier said than done, so here are a few tips to stay grounded and in the moment:

• Turn off electronics – it may not be possible but turning off ways for people to contact you or apps that might attract your attention. Sometimes you can’t, though, and that’s okay.
• Breathe – breathing exercises are a well known way to centre yourself. There’s no “correct” breathing exercises to use. If you have any favourites, those will work well, but if you don’t know many, popular ones include box breathing, bhramari, and counting your breaths.
• Engage your senses – a very good way to stay present is to make sure you’re aware of your surroundings. There are many grounding techniques that involve the senses, with the 5-4-3-2-1 technique being the most well known, but even just being aware of the sounds around you, the sights, the temperature, can help you feel more connected to the moment.

3. Make plans but don’t rush

Knowing where you’re going or at least being aware of the paths around you can make a walk more relaxing. At the same time, don’t put yourself on a strict time limit. Moving faster than you’re comfortable with or stressing about making it to an appointment after the walk can lessen any benefits of forest bathing.

4. Use it as an opportunity to reflect

This step is most important to mental health benefits. Reflection in general can help you build self-awareness, which helps things like feeling in control of yourself and working towards your beliefs. The peace of forest bathing is helpful when it comes to reflection and one of the reasons you’re advised not to have distractions. The key difference between reflection and worrying or distraction is being in control of your thoughts and feelings. Just like being grounded and present, this is something that can take practise. The key is to avoid judgement, comparison, and rumination. Avoid words like “should” and instead focus on what makes you happy.

Also reflect on how the walk made you feel, emotionally and physically, and if there’s anything you’d change if you do it again.

5. Don’t force yourself

The point of forest bathing is to feel better. Same as anything else, from eating to exercise, the positive effects are lessened when you don’t like what you’re doing. Making yourself wander around and think when not in the right head space can invite the type of thinking that will just make you feel worse, which will in turn reduce the physical health benefits too. 

As people become more aware of the wild world around us, they’re wanting to experience it and step away from their normal lives. Forest bathing is just one of many ways to do that but a lot of people find it helpful when maintaining their health and there’s research into it proving that it’s good for you and at least worth a try. Hopefully, this guide will help you understand exactly what forest bathing is and help you get the most out of your time when trying to de-stress and connect.

Enjoy your time outside!