Forest Bathing: Nature's Antidote for Stress
- Linda Andersen
- Sep 2
- 6 min read
We live in a fast-paced concrete world filled with busy streets, vehicle exhaust, high rise buildings and parking lots. If you're lucky, you have some trees in your yard, or are close to a green park. Here in Calgary, we have the mountains within easy driving distance, which we may get to a few times a year.
More and more I question whether this is enough to sustain our need of a place to quiet the mind and restore the energy given up to life in a big city. My annual summer holidays to the coastal waters and forests of British Columbia are more than a necessity for me, and I've come to depend on them not only for the mental and physical break from daily work-life and sitting indoors, but also for a deep reconnection to the earth and all its gifts.
Why Your Brain Loves a Walk in the Woods
Forest bathing, or shinrin-yoku, is the Japanese practice of being fully present while being immersed in a treed environment, whether it's walking or just sitting. Before I even knew of the concept of Forest Bathing, I was aware of the profound benefits of spending time with trees. Immediately, I become aware of the silence in a forest. Time appears to slow down to meet the pace of the forest. My other senses begin to awaken: the smell of the damp wood, the feel of a carpet of cushiony moss on my feet, the uncountable different shades of green, and perhaps the taste of wild berries.
Quite simply, Forest Bathing is pure escapism.
But the physical awakening of the senses is only the beginning. Things are also happening elsewhere - deeper and on a smaller scale....
As ancient cultures have been aware for centuries, and as scientists are beginning to unravel, the nervous system is responding to these green surroundings. The heart rate begins to slow and blood pressure decreases. This is the parasympathetic nervous system putting the brakes on the fight-or-flight response, which is the constant companion to chronic stress. Within only a couple of hours of walking in nature, other systems are perking up too. According to a 2015 review published in Frontiers in Psychology of how contact with nature might promote human healing, these systems are also getting a boost, directly or indirectly:
💉 Immunological - improved immune cell function and healing ability
❤️ Cardiovascular - lower blood pressure
😓 Endocrine - improved blood glucose control and lower cortisol levels
🧠 Neurological - better cognitive performance, fewer migraines
😊 Mental and Emotional - improved mood and ADHD symptoms, better quality sleep, decreased depression, anxiety and stress
🥦 Intestinal - more short chain fatty acid-producing bacteria
💪 Musculoskeletal - fewer MSK complaints
Breathing in the Forest's Medicine
Did you know that trees (and other plants) have some pretty astonishing natural defence systems? Why wouldn't they? They have to deal with predators just like most other living things do, and they've adapted some pretty ingenious ways to do that. They release chemical compounds that are either toxic or just taste nasty to many species of insects and animals. (If you love the idea that plants are feeling creatures that respond to their surroundings much like animals, I highly recommend you pick up a copy of The Light Eaters by Zöe Schanger). In some cases, these toxic chemicals are directed towards microscopic forest dwellers. One of these chemicals groups is called phytoncides, which are natural defensive antimicrobial and antifungal compounds. But - when they're inhaled by humans walking in a forest, they have the advantageous effect of increasing the number of some of our immune cells and decreasing the stress hormone cortisol.
In this way, forest air is more than just fresh. The trees aren't just growing, they're protecting us with the air they exhale.
Science is now demonstrating this. A small Japanese study that involved sampling participants' blood after several walks in nature or city walks of the same duration over 3 days showed that only walking in a forest increased the number of a certain type of immune cells and certain cancer-fighting proteins within white blood cells. They speculated that "Phytoncides released from trees and decreased stress hormones may partially contribute to the increased [immune] activity".
Not only is forest air capable of changing our physiology, it can have a profound effect on our mood, as most of you are probably already aware, but here's the science anyway: A similar study had a group of forest bathers and a control group complete surveys about their mood while spending time in a forest versus in their daily life setting. It was likely no surprise to them that the forest bathers reported feeling less hostile, depressed and bored compared to control group, leading them to conclude that "forest environments are advantageous with respect to acute emotions, especially among those experiencing chronic stress". I'd say that's a pretty good argument for getting some tree time.
If the idea of breathing in antifungal or antimicrobial compounds feels disturbingly gross to you - akin to licking a pine tree - consider this more palatable thought: A study published in The Science of the Total Environment, demonstrates how the negative ions present in the air in forest environments have a significant effect on our parasympathetic nerve activity. Just a short exposure can alter some the metabolic pathways involved in reducing inflammation and oxidative stress.
When the forest feels out of reach
Life can be crazy, it's true, and many of us are too busy for the woods. If you're not within a reasonable distance to a real, live, honest-to-goodness forest, then apparently a nice park will do.
Ideally one where there is some quiet space as opposed to being overrun with dogs and kids and the very distracting smell of barbecuing burgers. You get the idea...somewhere that gives you the opportunity to at least listen to the birds instead of traffic; smell some flowers instead of stale building air. And a bit of quiet space maybe to meditate and calm your frayed nerves.
Are there other ways of benefitting from nature? Well, it's entirely individual. If you can sit with your houseplant and feel your heart rate slow and your stress melt away, you're probably already a certified foliage whisperer. What about just gazing out the window at some trees? It's been widely demonstrated that patients in hospital rooms with a pleasant view of the outdoors typically require fewer pain medications and tend to heal quicker. Maybe all hospital rooms should be filled with plants...I wonder how long it would take to get healthcare funding for plant therapy.
So here's the next important question:
How much time in nature is needed for any beneficial effects?
Apparently the jury's still out on that one, and it's also extremely variable from individual to individual. Some research suggests short sessions of 5-20 minutes several times a week can make a difference, whereas others recommend at least 2 hours per session. I think the message here is: take what you can get, and if you're a real go-getter, 2 hours at a time should do it.
Forest Bathing Suggestions
If you live in Calgary and don't know where to find some forest walks around the city, I recommend grabbing a copy of Calgary's Best Walks by Lori Beattie. It was given to me by my BFF, who will benefit from it as well when we walk together, so it was a gift to herself too - she's so practical : ) The book is great because the author had the presence of mind to include the locations of fun little cafes and coffee shops along or near many of the walks.
If you're completely new to the concept of forest bathing and want to learn more, here's another suggestion. As a frequent and dedicated forest bather, I was surprised and delighted to learn that there are people who do guided walks in nature - right here in Calgary! I recently had the pleasure of meeting Anne Robillard, owner of Wild Results.
As an occupational therapist, Anne has developed this outdoor healthcare practice to help people find the restoration and recharge they need when life gives them too much of what they don't need. It's more than just a walk in the woods; it's an immersive experience with purposeful, fun tasks aimed at teasing out all the benefits of doing something mindfully. She leads groups all year round in both urban and rural locations, teaching the art of "letting go". After experiencing a session with her, she is someone I recommend who can introduce you to the practice or go as far as working with you one-on-one for some in-depth treatment - and all of her treatments, whether outdoors or indoors, qualify for health coverage! Check her out!
Further Reading:
The unexpected benefits of forest bathing.
https://longevity.stanford.edu/lifestyle/2023/10/03/the-difference-between-hiking-and-forest-bathing/#:~:text=Some%20people%20who%20experience%20anxiety,these%20results%20are%20scientifically%20measurable.
Is forest bathing a panacea for mental health problems? A narrative review.
Immerse yourself in a forest for better health.
How might contact with nature promote human health? Promising mechanisms and a possible central pathway.
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