What means forest bathing?
Forest bathing, or “Shinrin-Yoku,” means consciously relaxing in the forest and experiencing nature. It reduces stress and improves health. This Japanese form of therapy offers many health benefits for the body, mind, and soul.
It describes consciously switching off and immersing oneself in nature. It is about perceiving one's surroundings with all one's senses, leaving everyday life behind, and strengthening mindfulness.
“Shinrin-Yoku” was founded in Japan in 1982 and is used as a preventive health measure. Studies show that forest bathing reduces stress, strengthens the immune system, and promotes well-being. The forest atmosphere and the healing power of the forest play a decisive role in this.
The most important information at a glance
The health benefits of forest bathing
Spending time in the forest calms the nervous system, strengthens the psyche, and boosts the immune system. Stress hormones are reduced, the heart rate slows down, and blood pressure is regulated. The respiratory tract benefits from the clean forest air, especially in coniferous forests, which are rich in oxygen.
The combination of forest air, natural sounds, and the forest atmosphere supports both body and mind.
Stress relief through forest bathing
In the forest, stress hormones can be reduced and the mind can be put into relaxation mode. The peaceful atmosphere with natural sounds promotes well-being and helps you leave everyday life behind.
Spending time in the forest, especially walking and hiking on forest trails, promotes relaxation and helps you to be at one with nature.
Strengthening the immune system
Trees release terpenoids that promote the activation of immune cells in the body. After a day in the forest, the activation of these cells increases significantly, contributing to the prevention of disease.
Studies show that forest bathing strengthens the immune system and that the healing power of the forest can be a valuable aid to health.
Improvement of the respiratory tract
The clean forest air, especially in coniferous forests, helps to clear the airways and improve breathing quality. It supports the function of the cilia, which filter out pollutants. Consciously breathing in the forest air has a cleansing and calming effect on the body.
Forest bathing as mindfulness practice
Forest bathing is a physical, mental, and emotional exercise that promotes mindfulness and deepens self-awareness.
Through walks in the forest, breathing exercises, and meditation, we can build a deeper connection to nature and to ourselves.
Listening to the sounds of the forest, touching moss, or meditating under a tree promotes inner peace and frees the mind. These exercises help you feel the healing power of the forest and leave everyday life behind.
Forest bathing is also a mindfulness exercise that helps you get to know yourself better.
By consciously experiencing nature with all our senses, such as feeling plants or listening to the sounds of the forest, we can find inner peace and build a deeper connection to ourselves.
The multitude of sensory impressions, such as the scent of trees or the sound of the wind in the leaves, enriches the experience and increases mindfulness. Touching plants promotes tactile perception, and placing your hands in front of or behind your ears amplifies sounds.
These exercises help you connect with nature and experience the healing power of the forest.
Meditation techniques in the forest
Breathing exercises and meditation in the forest help to reduce stress and enhance the healing effects of the forest. Breathing is our companion, and by consciously inhaling and exhaling, we can find inner peace.
Forest therapy exercises promote relaxation and connect the body, mind, and soul.
Getting the most out of the forest bath:
- It is recommended to spend at least 30 to 60 minutes in the forest to maximize relaxation.
Moving slowly and taking time to enjoy your surroundings is important.
Taking breaks to enjoy the peace and quiet and listen to the sounds of the forest can be helpful.
Using your senses to experience the different scents, colors, and textures of nature adds to the overall experience.
Find the right spot
Find a quiet section of the forest away from sources of noise. A peaceful location promotes relaxation and allows for a deeper connection with nature.
Places with lots of moss or old trees are particularly well suited for enjoying the atmosphere of the forest.
Activities in the forest
There are many enriching activities associated with forest bathing. The Shinrin-Yoku trail, for example, with its seven themed trees, encourages personal experiences and reflection.
Observing nature, such as exploring plants and animals, increases mindfulness and well-being. Whether exploring trees or breathing in the forest air, every activity allows you to feel the healing power of the forest. Walking on forest trails or hiking along quiet paths allows us to enjoy nature and its healing effects.
Scientific studies on forest bathing
Numerous studies have proven the benefits of forest bathing. A Swedish study from 1984 showed that patients recovered more quickly when they had a view of greenery—a finding that supports the “biophilia” theory.
Trees such as spruce, pine, and fir release terpenoids, which have a particularly beneficial effect on health in summer and when it rains.
Phytoncides and terpenes in the forest air strengthen the immune system and promote health, especially in therapeutic forests.
The Japanese Ministry of Forestry has also conducted studies on the effects of forest bathing, which show how valuable spending time in the forest is for health.
Frequently asked questions
What is forest bathing?
Forest bathing, or “Shinrin-Yoku,” is a method of experiencing the healing properties of nature through conscious immersion in the forest.
It is a Japanese nature therapy that brings body, mind, and soul into harmony.
What are the health benefits of forest bathing?
Forest bathing reduces stress hormones, calms the heart rate, and lowers blood pressure. It has a positive effect on the nervous system, the psyche, and the immune system. Studies show that it can be an effective prevention against burnout.
How can forest bathing strengthen the immune system?
Forest bathing strengthens the immune system through terpenes released by trees, which promote the activity of killer cells. Studies show that spending time in the forest can increase these cells by almost 40%.
What activities can you do while forest bathing?
When forest bathing, you can observe nature, touch trees, or meditate in the forest to deepen your connection with nature. Hiking on forest trails and mindful walking also promote well-being.
Are there any special programs for forest bathing?
Yes, there are special forest bathing programmes, such as those in Lech Zürs, which combine the healing powers of the forest with an impressive landscape. Join nature and hiking guide Carolin Feigenspan to experience them for yourself.
These programmes are ideal for experiencing the healing effects of the forest in a group.