Forest Bathing

Find yourself in the Forest

Spending time amongst the trees has been proven to reduce stress and anxiety

We took to our woodlands, parks, mountains, and open spaces in droves during the Pandemic, desperate for headspace, clean open air and some much-needed peace and reassurance. And because we all needed to get out of the house before we started a world war with family! In a world of cataclysmic shifts, where uncertainty and fear reigned, nature became our constant saviour. Though we may not be able to explain it, we know we always feel much better, calmer, more grounded after being immersed in green spaces like forests or woodlands. It is not surprising that we are made to be outdoors. Our ancestors moved around much more than us and our bodies maladapt to the sedentary modern life.

So I ask you - have you ever wandered slowly through these areas of respite, tuned into your senses and felt truly present in that moment? Well, if so, then you were Forest Bathing!

The term is simply a lyrical way of describing a mindful wander and quiet time in the woods. Forest Bathing, though a relatively new concept in Ireland, has been practiced, perhaps unbeknownst to us, for centuries in our ancient woodlands. The modern-day term was coined in 1982 by the Japanese government and its translation comes from “shinrin-yoku” meaning to bathe / take in the forest’s atmosphere.

In Japan, forest bathing formed part of a public health programme based on spending time in forests in Japan in the 1980s to help combat the long working hours and high pressure demands and stresses of city life. The programme aimed to reduce stress through a series of organised, guided walks to a forest. Shinrin-Yoku was born. Since then the practice has been adopted by countries the world over including the US and Europe.

What is it?

It’s simply a slow walk and exploration of a woodland with the intent of doing so mindfully, staying focus in the present and tuning into all the senses and what they are taking in. Mindfulness meets nature! It’s not a hike or a power walk and has no goal to get from A to B. Instead wander, breathe deeply, and stop to explore whatever captivates you.

What does it do?

Forest bathing has a myriad of benefits to us but here’s some of the highlights.

1.    It is proven to reduce blood pressure, stress & anxiety.

“A recent review examined 28 academic papers published between 2015 – 2019….based on research in Japan, South Korea, Poland, China and Taiwan…..The review found forest bathing…..leads to decreased blood pressure….reduces levels of hormones that indicate stress, such as cortisol and adrenaline…..boosts the immune system. Forest bathing has significant effects on people’s emotional state: scores for tension, anxiety and depression go down…..increases their feelings of energy, relaxation and self-esteem. Effects are persistent, lasting up to 30 days after the experience itself”. Nadúr Centre for Integrative Forest Therapy

2.    Improves cognition & overall wellbeing

A further study on the Lothian Birth Cohort Scotland showed that those who lived most of their lives near urban parks had more preserved cognition when older in tests around reasoning, following directions and analogies. Research published in 2019 with over 19,000 participants found those who spent at least two hours in nature in the previous week, even if not living near a park, reported better wellbeing than those who spent less time in natural settings.

3.    Natural mood elevator

For me, my love of being outdoors in nature is in direct correlation the headspace it grants me. For when we worry about something, we tend to ruminate on negative thoughts. Walking in nature can significantly reduce rumination and activity in a brain region associated with processing those kinds of thoughts. Basically being in nature makes us nicer people! A study in Environmental Science and Technology found a link between decreased anxiety and bad moods with walks in the woods, while another reported that taking time to be outdoors should be prescribed by doctors as a supplement to existing treatments for depressive disorders.

4.    Improves immunity

Dutch researchers found noticeably lower numbers of cases of 15 diseases and health complaints, including heart disease, asthma and diabetes, in people who lived within half a mile of green space. A large study involving 31,000 people in Toronto found that those living on a tree-lined street had a boost in heart and metabolic health compared to those living in a bare street devoid of trees.

 How does it work?

There’s several factors at play but the most significant is that trees release natural oils called phytoncides that help protect them from bacteria, insects etc. These oils are part of the wonderful smell of pines and cedars, and research has shown they benefit us humans too. Exposure to them can increase natural killer cells, decrease stress hormones and lower blood pressure and improve our moods. Soil microbes also help boost mood, cognitive function and boost immunity.

The natural shapes and patterns in the forest also help us – the shapes of leaves, trees etc Research has shown that people’s eye movements differ when we observe a natural landscape and an urbanized one, and it is a sign that our attention is restored after viewing natural scenes. Looking at natural patterns also helps reduce stress by up to 60%.

Forest bathing immersion encourages participants to breath deeply in clean, fresh air, listen to the natural sounds and tune into the sensations and feel of the forest all around.

Can I just do this on my own?

Yes of course you can! But many people prefer a guided experience. It encourages them to set aside the time, to make the commitment to participate. A guide can also help you get the most from being in the forest as they are trained to use a range of approaches, depending on who is attending, the environment, the season and the weather. The role of the guide is to invite people to engage with the forest and experience it at their own pace and comfort levels. A guide helps each participant find their own meaning in the forest. As a Yoga Teacher I find people come to a group class as they enjoy the space, the interaction and being guided through the experience, the guidance allows them to switch off their thinking mind and be in their bodies, fully present instead. It’s a very similar reason why one might enjoy joining a forest bathing guide and allowing them to hold that space for you.

How do I join a walk?

I’d love to have you join us - wonderful decision! Please visit the events page on this website to book your space in some of the upcoming Forest Bathing Walks.

“The forest is the therapist. The guide opens the door” Amos Clifford

What happens in a forest bathing session?

A typical session lasts between 1.5 – 3 hours depending on the group, season and weather. The walking element is short and slowly paced, to invite you to slow down and take notice of your surroundings. You’ll spend most of your time sitting, wandering or even lying down quietly so dressing warmly is essential.

At the core of forest bathing is time for yourself in silence. When you allow your senses to awaken and absorb the forest and open yourself up to whatever the experience brings. Your guide will offer you sensory experiences or invitations to try if you wish, to help you connect with nature more deeply. Other invitations may include an opportunity to express yourself through creating something or writing.

Many sessions include time to share your experience with others in the group and you may also enjoy a cup of herbal tea in the woods together. There is a great power in sharing our experience and it helps to consolidate it for ourselves.

The forest waits to welcome you…..

Mindfulness by the Sea

Maeve also guides mindfulness by the sea workshops throughout the year, utilising the same guiding principles to offer nature based mindfulness experiences by the sea.

What to bring on a Mindul Wander:

• Warm, waterproof jacket and trousers and lots of layers of warm clothing

• Waterproof boots (wellies tend to be too cold )

• Something to sit on (eg) Yoga mat

• Water to sip or a flask of tea

• Notepad & pen

• For Mindfulness by the Sea - if you would like to swim after the event is over, bring your gear!

“Look deep into nature, and then you will understand everything better”

Albert Einstein

Your Guide Maeve Ferris, is a Yoga & Mindfulness Teacher, a Writer and certified Forest Bathing Guide. Join one of Maeve’s nature immersive experiences - visit the events tab of this site for upcoming opportunities and experience the benefits for yourself.