There's Science Behind What I Feel on the Trails; It's Called Forest Bathing

​My Great Nature Awakening 
 
When the COVID-19 pandemic hit, I was furloughed from my job for six weeks. During those six weeks, and in the months that followed, I spent a lot of time outdoors. You might call it My Great Nature Awakening of 2020.
 
I’ve always liked hiking and biking on trails, but I really leaned into hikes for exercise while our gyms and studios were closed. I leaned in even further when I realized the healing effects of a walk in the woods. During the year that brought us a global pandemic, social justice movements, political upheaval, and a heightened sensitivity to, well, everything, hiking became an opportunity for me to unplug, to feel, and to reflect quietly. 
 
Part of me wishes I’d clocked my mileage on the trails during the year. But the other part of me knows it doesn’t matter. There were days I hiked the short loop, days I walked until I didn’t feel like walking anymore, and there was that one time I hiked 14 miles just because the sign at the trailhead said it was for “serious hikers.” 

While I don’t know how many miles I put in, I know how it made me feel: like each step was a step in the direction of restoration. Like I walked into the woods and came out more myself. After a hike, I felt better than any Netflix binge or six pack or comfort food might make me feel (and believe me, I tried a lot of that last year). After a hike, I felt more clarity. More peace. And that’s the honest to goodness truth. 
 
It turns out, there is science behind what I felt – and continue to feel – out on the trails. 
 
Shinrin-yoku, or Forest Bathing 
 
Shinrin-yoku, or “forest bathing,” is the Japanese practice of immersing oneself in nature – in the sights, the sounds, and the sensations of being outdoors. As I’ve experienced, there is a noticeable (and measurable) effect of shinrin-yoku on one’s health and wellbeing.

There have been numerous studies to prove the physical and psychological benefits of the practice. A study published in Psychological Science, for example, found that participants who spent one hour walking in nature experienced improved attention span and memory by 20%. 

According to Dr. Qing Li, chairman of the Japanese Society for Forest Medicine, forest bathing has been proven to:

• Boost the immune system​
• Decrease anxiety, depression​, and anger
• Lower the stress hormones cortisol and adrenaline​​
• Decrease blood pressure

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​Dr. Qing Li's 2018 guide book, Forest Bathing: How Trees Can Help You Find Health and Happiness is now in my audio book library. 

I first heard of the term “forest bathing” during my 2019 stay at Getaway House. Getaway offers cabin rentals in remote wooded areas that lend themselves to the practice of shinrin-yoku. The folks behind Getaway help to curate this immersive experience with a minimalist cabin design, nearby trails, absolutely no Wi-Fi, and quiet hours at 9PM. It’s really about tuning into the senses and feeling what you feel while outdoors. 
 
Nature Therapy in Practice 
 
Ever since My Great Nature Awakening, I’ve put the ideas of forest bathing into consistent practice. I plan to get a hike in at least once a week, with additional walks outside as time and weather permits. Honestly, though, weather isn’t as much of a deterrent as it once was. One of my favorite hikes was one after a pretty significant snowfall. The trail was beautifully undisturbed and oh so quiet.  

There is no right way to be out in nature, of course, as long as you leave no trace, but I have some practices and rituals to share that really help me get the most out of my “bath”: 

1. I make time and space for solo hikes. While I like to share a hike and good conversation, there’s something about being alone on the trail that is really powerful. It's where I do my best reflecting. 
2. On every solo hike, I perform a sensory exercise. I find a quiet place off to the side of the trail to be still. I bring to mind five things I can see, four things I can feel, three things I hear, two things I can smell, and one thing I can taste. Talk about grounding.  
3. Speaking of engaging the senses, I like to touch the trees as I walk by. You’ve got to be careful about what you touch out on the trail, but I like to gently touch the bark on the trees as if to say, Hello, thank you for all that you do. 
4. I strike a balance when it comes to technology. The point of the hike is to unplug, sure... But I bring my phone with me for a digital version of the trail map and a couple of apps that help me along the way: AllTrails and PictureThis. 

 
When I take time to get out in nature, leave my worries at the trailhead, and engage my senses, I just feel better. I’m a believer in forest bathing, and I hope you’ll give it a try. Bathe yourself in nature and notice the effect it has on you.