Finding Peace in the Wild

Despite the modern trappings of 21st-century life and what we currently consider “normal” for humankind, homo sapiens evolved in nature. The outdoors wasn’t somewhere humans went occasionally to recreate; it was somewhere they spent the vast majority of their waking (and perhaps sleeping) hours. However, our existence nowadays has become climate-controlled, fast-paced, and technology-centric. The Japanese practice of “forest bathing,” also known as shinrin-yoku, serves as an antidote to the frenzy of contemporary life. Just as yoga migrated from Asia to the Americas, so too has shinrin-yoku. Shinrin-yoku is not goal-oriented in the way that other activities strive to achieve a specific time, distance, or heart rate. Forest bathers’ goals are usually relaxation, peace of mind, and enhanced well-being – the health benefits are a lagniappe.

How do I start?

Engaging in shinrin-yoku is a perfect opportunity to appreciate the interconnectedness of all things and the cycle of life. To start, you first need to venture into nature – ideally a forest, but it could also be a city park or even your backyard. Leave electronic devices, such as phones and smartwatches, behind to escape what forest bathers call “technostress.” Learn how to mindfully and deliberately single-task, as opposed to multi-tasking. Intentionally let go of distractions and worries. Stay put or move slowly. For most outdoor activities, exercise or socialization is the primary focus, and the setting is secondary. However, with forest bathing, the setting is the primary focus. Explore the immediate environment with your five senses, rather than by racking up distance to see something farther afield.

In forest bathing, no detail is too small to appreciate. If you have never actually hugged a tree, now is your chance! What colors, shapes, and movements do you see? How many different scents can you identify? If you can safely identify edible plants, what tastes are available to you? Can you hear wind whooshing, leaves rustling, waves lapping, animals skittering, or birds chirping? What different textures can you experience? Brave souls willing to bare their soles will reap the many unique benefits associated with going barefoot.

Why would I engage in forest bathing?

Studies show that spending time in nature reduces mortality and increases social cohesion, among other benefits. Shinrin-yoku in particular has been shown to reduce heart rate, blood pressure, and stress hormone levels. It improves sleep and focus. It reduces reported symptoms of depression, rumination, fatigue, confusion, and especially anxiety. Forest bathing also increases natural killer cells (for stronger immunity) and anti-cancer proteins in real-time and even up to a month after being in the forest.

One of the likely contributors to these benefits is phytoncides. These airborne chemicals are emitted from trees to help protect them from harmful insects and diseases. However, when humans are exposed to phytoncides - nature’s aromatherapy - they are thought to stimulate immunity, aid in emotional and mood regulation, and enhance sleep quality. These health benefits are also attributed to seeing shades of green light. Even looking out a window or seeing pictures of trees has been shown to have stress-reducing and mental health benefits.

The hallmarks of shinrin-yoku overlap considerably with other healthy, mindful activities. It is one of many “green therapies” or “eco-therapies”. Like gardening, forest bathing is a non-exercise, intentional interaction with the natural world that engages all five senses. Like yoga, it develops calmness, patience, and a sense of being grounded; both are facilitated by deep breathing. Practicing yoga outdoors might bring some of the additional benefits of “green therapy”.

When should I bathe in the forest?

Exercising outdoors is a healthful and enjoyable activity, but it is not true forest bathing as the Japanese intended it. It is too difficult to focus all five senses on the natural surroundings if you’re pumping up a hill or concentrating on a technical line of single track. While forest bathing should not be combined with exercise per se, it may be paired with other gentle, contemplative, and restorative activities such as meditation, tai chi, or deep breathing. Shinrin-yoku is an excellent way for athletes to enjoy the outdoors on rest days or during the pre- or post-workout period. The ill and injured can benefit significantly from forest bathing without exerting themselves or exacerbating their condition.

First thing in the morning is a great time to practice forest bathing because it offers the circadian benefit of early bright light exposure, as well as setting a calm and upbeat tone for the day. As far as the season goes, your forest bathing experience will differ significantly depending on what season you choose. Dress for the weather and appreciate seasonal details, such as the warm summer sun, fall leaf colors, stark winter beauty, and tender spring buds.

Who can help me?

Forest bathing is accessible to all, regardless of age, fitness level, disability, or socioeconomic status, as it does not require a high level of fitness, technical skill, or financial investment to participate. It can be performed individually or as a group. For those seeking shinrin-yoku coaching, education, or group activities, numerous resources are available in the upper Midwest. Ideally, the leader should be certified by the Association of Nature and Forest Therapy Guides.

Holly Jo Walters is a Certified Nature and Forest Therapy Guide, as well as Program Director for Trails, Space, and Places at the Association of Nature and Forest Therapy. Currently living in Wausau, WI, she says that Wisconsin is the “perfect place for forest bathing, given how lush and green it is”. Holly Jo recommends that people try a guided walk first, or a certified trail, which has curated signage to lead forest bathers through the experience. Guides and certified trails can be searched for online at www.forestbathingfinder.com and www.anft.earth to identify opportunities close to home or while traveling.

Sidebar:

Minnesota

The University of Minnesota, in conjunction with Motz Studios, offers workshops at the Landscape Arboretum in Chaska. (https://arb.umn.edu/learn/shinrin-yoku-fall25)

Motz Studios also has an extensive calendar of courses in and around Minneapolis. (https://www.motzstudios.com)

Bircheart Shinrin-Yoku, in Battle Lake, has corporate outings and activities geared towards creativity. (https://bircheart.com)

Wisconsin

Holly Jo’s company, Wyld Walks has water-based programming and is LGBTQ+ friendly. (wyldwalks.com)

Shinrin-Yoku Madison has programs in southern Wisconsin. Guide Kate Bast also speaks nationally and internationally. (https://www.shinrin-yokumadison.com)

Maecylium serves northern Wisconsin and includes foraging and mycology. (https://maecyliummomentos.com/about-maecylium)

Iowa

Intertwined hosts programs in Des Moines including at the Greater Des Moines Botanical Garden (https://www.intertwinediowa.com/upcoming-walks)

Polk County’s Rooted In Nature is a wellness program that includes forest bathing. (https://www.polkcountyiowa.gov/conservation/education/rooted-in-nature/)

Illinois

The Chicago Botanic Garden’s shinrin-yoku includes stimulating questions to answer for yourself as well as small activities, such as “breathe with a tree” and “be like Bambi”. (https://www.chicagobotanic.org/nature_and_wellness/bathing)

The Nature Institute is situated in southern Illinois, close to St. Louis. (https://www.thenatureinstitute.org/forestbathing/)

Michigan

Michigan.org has ideas for forest bathing spots all over the state. (https://www.michigan.org/article/trip-idea/forest-bathing-how-basking-nature-can-improve-your-mood)

In Your Element Wellness has opportunities for guided forest bathing, foraging, and nature relaxation (https://iyewellness.com/what-is-forest-bathing-shinrin-yoku/)

Shinrin-yoku has matured from its roots as a healthy and enjoyable activity into an interdisciplinary field known as “forest medicine”, which combines prevention, alternative medicine, environmental health, and psychology. Although forest medicine is not yet widely popular in the U.S., you can harness its salubrious benefits independently by immersing yourself in nature, using your senses, and focusing on the present moment. The next time you go to the woods, don’t worry about maximizing your speed, distance, or time spent in the target heart rate zone. Try instead to let go of stress, connect with nature, and use your senses to kindle your sense of peace, wonder, and awe.