Blog
Want to reduce your stress levels? Try this Japanese mindfulness practice that helped me relax in just 10 minutes
I’m lucky enough to be a health and fitness writer, but that does mean I’m constantly bombarded with new wellness trends that promise to transform my life.
Of course, I’ve tried some that have very significantly improved my wellbeing, while others feel more like fads, especially when they seem a bit straightforward or worse, expensive. So, I’m generally fairly skeptical of new concepts in the wellness world.
But when I was invited to a forest bathing session by route planning app AllTrails, I decided to give it a go. While I was a bit unsure about whether the wellness practice would really work, at least it’s completely free.
We headed to the Welsh part of the Wye Valley and headed into the forest.
What is forest bathing?
Forest bathing isn’t exactly what it sounds like, there’s no requirement to actually bathe in water but you do need to be in a forest and be intentionally immersing yourself in its surroundings.
“Forest bathing, or shinrin-yoku, originated in Tokyo in the 1980s,” says Dr. Suzanne Hackenmiller, chief medical advisor at AllTrails, “as a therapeutic way to achieve a calmer mental and physical state, specifically for those living a high stress lifestyle in primarily city landscapes.”
You can be slowly walking, sitting or lying during forest bathing sessions. I opted for the latter.
Is there any science behind forest bathing?
Absolutely. There’s plenty of evidence to show that forest bathing can improve your wellbeing.
A meta‑analysis of eight trials found that forest bathing can significantly lower cortisol levels, meaning it can help to immediately reduce stress levels.
Another study of nearly 20,000 people in the UK found that spending at least 120 minutes a week in nature improved health and well-being
“Forest bathing has extensive clinical benefits, especially for people looking to balance anxiety and stress. I regularly advocate for my patients to adopt it as a practice in their health journey,” says Hackenmiller.
“Forest bathing involves entering a deeper level of consciousness that activates the parasympathetic nervous system—the part of our nervous system that’s responsible for rest and relaxation,” explains Hackenmiller.
“The activation can then help lower blood pressure, heart rate and levels of stress hormones such as cortisol.”
My experience trying forest bathing
(Image credit: ArtMarie / Getty Images)
I took part in a group forest bathing session, which involved lying on the floor in the forest for 10 minutes with our eyes open and taking in the surroundings.
I thought I would become bored, which I usually do during meditation-style practices—my thoughts wander and I often become more stressed than when I started out.
However, with so much nature around me, there was plenty to focus on, which meant I was able to relax fully for the entire 10 minutes.
I lay staring at the shapes and colours of the leaves, and taking in the birdsong quieted my inner monologue.
Afterwards, I felt relaxed. I wished I could have spent longer lying there, taking in nature.
It was a reminder that this is something I could easily do back home. If not lying down in my local park, then at least taking out my headphones and immersing myself in nature during my regular walks.
Is forest bathing worth it?
I would say yes, it’s definitely worth trying forest bathing, even just for a short period like five to 10 minutes.
“Studies show that you can feel the positive impact of nature on your mood within the first five minutes of being outside,” says Hackenmiller.
A recent AllTrails survey found that this emotional boost was the main reason more than 55% of people surveyed were motivated to spend time outdoors.
“I’m a firm believer that everyone can benefit from forest bathing. Sometimes it can be hard to believe that something so simple and so primal as stepping outdoors can be healing,” says Hackenmiller.
You don’t need any previous experience and it’s free. All you need is access to a green space, even if that’s just your local park.
