Forest Bathing: What It Is, Why It Works, and How to Start
Here’s another summary from my new favorite book by Michael Easter, The Comfort Crisis:
Forest Bathing? The what, why, and how.
Forest bathing is the English translation of the Japanese term shinrin-yoku. In the early 1980s, there was some speculation in research communities that being outdoors was beneficial for people’s health. The problem was that researchers couldn’t tell if simply being outdoors was beneficial or if what people typically do outdoors (running, hiking, walking) was the reason it was beneficial.
Japanese researchers conducted a number of studies with people simply being in nature, either walking or sitting. The studies covered everything from forests to urban gardens. Here are the findings. Simply being outdoors, even just sitting and soaking up nature, creates huge health benefits.s
People who spend time in nature in some capacity realize the following:
- Lower blood pressure
- Lower heart rates
- Lower levels of cortisol (stress hormone)
- Lower anxiety
- Lower depression
- Lower blood sugar in diabetics
- Increase productivity at work and home by 10-20%
So, how much time do you need to spend “in nature” to see these results?
The Japanese research suggests the minimally effective dose is 20 minutes, three times a week. Nature can mean anything, from a forest away from lots of chaos, to a simple urban garden or city sidewalk lined with trees.
What habit can negate this benefit?
YOUR PHONE! The research also proved that using your phone during this time in nature, even listening to a podcast or book on Audible, 100% negates the benefit of being in nature. Ideally, you don’t have your phone, but if you need to, turn on the do-not-disturb functionality. Don’t be afraid to simply be alone with your thoughts!
Next level?
Twenty minutes, three times a day, is the minimally effective dose. Research from Finland also supports the findings of the Japanese research. What if you want to take the benefits to the next level? What can you do? Researchers in Finland found that getting further away from a city, a place in nature with fewer cars and less noise for five hours a month, can take the above bullet point benefits to the next level. Five hours a month can be done in any arrangement, but most research participants did it via 2-3 hikes a month, averaging about 90-120 minutes each.
Hope this research can motivate you to get outside!
