Roots of Forest Therapy
While Indigenous peoples since time immemorial have recognized the invaluable relationship to the land and understood the interconnectedness of all things, forest therapy as it is now known was established far more recently.
The roots of forest therapy are connected to the Japanese practice of shinrin-yoku, which translates to mean "forest bath" or "forest bathing." This began in the 1980s as the transition to a tech-based economy in Japan was leading to more & more people spending more & more time indoors. The government noticed an increase in health concerns, such as cancer and autoimmune diseases, so they began conducting research to determine the cause of this spike.
One of these initiatives sought to explore the impact that exposure to forests can have on the health of human beings. Their findings highlighted the effect of a particular chemical called phytoncides, which are emitted by trees as a way to defend themselves from an attack, whether by a fungus or some other threat. However, these chemicals are not only of benefit to trees: researchers discovered that some phytoncides also have a special impact on human beings. When we take in these phytoncides, whether by breathing them in or absorbing them through our skin, our bodies naturally produce a white blood cell called natural killer cells (or NK cells). These NK cells seek out the cells in our body that are stressed and could potentially become cancerous, and they eliminate them as a preventative & protective measure. As you can imagine, the notion that simply spending time in the forest--bathing in the phytoncides of the forest--could help in disease prevention was nothing short of remarkable.
Benefits of Forest Bathing
Since this monumental discovery, there has been an abundance of research which has only further demonstrated the positive effects of nature on our health: physical, mental, and emotional. Studies have shown that the sights and sounds found in the forest--like the sound of birdsong, a babbling brook, or a breeze flowing through the leaves of the trees--calm our nervous systems. When we feel safe and at ease, the parasympathetic nervous system--sometimes referred to as the "rest and digest" branch of the autonomic nervous system--is activated, characterized by slower breathing and heartrate. However, when we experience anxiety, the sympathetic nervous system--often called the "fight, flight, or freeze" branch--is online. While the sympathetic nervous system is incredibly helpful in times when we are confronted with a real threat, prolonged time in this state due to ongoing life stressors can negatively impact our health. By taking time to slow down and engage with nature through your senses, we can move back into a parasympathetic state, which in turn leads to:
- Decreased blood pressure
- Increased heartrate variability
- Lower level of cortisol
- Reduced incidence of rumination, as well as a reduction in severity of mood disorders, including anxiety and depression
- Improved mental clarity
- Increased sense of wonder and gratitude
Guided Forest Therapy Walks
While it is possible to practice forest bathing on your own, a forest therapy guide enhances this experience by holding the space & setting the pace so that you are free to engage with your senses and arrive in the present moment. Forest therapy guides are trained & certified through the Association of Nature and Forest Therapy Guides and Programs (ANFT), an organization dedicated to supporting humans in remedying our connection to the more-than-human world.
During a guided forest therapy walk, a series of invitations are offered to help with this connection to nature. These invitations are simply gentle suggestions of how you could interact in that space & in that moment; there is no "right" or "wrong" way to respond. Following each of these invitations, everyone gathers together in a circle to express themselves in whatever way feels right, whether this be through words or gestures, a song or a dance, or even silence: all is welcome.
Engaging in forest therapy offers a chance to reconnect with, to return to, to remember nature. After all, we are a part of the natural world, not apart from it.
Interested in experiencing a guided forest therapy walk? Feel free to book a time to meet with Katie Stevens, a Certified Forest Therapy Guide at Safe and Sound Therapeutics.
References
Association of Nature and Forest Therapy Guides and Programs. (2024). https://anft.earth/
Clifford, A. M. (2018). Your guide to forest bathing: Experience the healing power of nature. Conari Press: Newburyport, MA.
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health, 14(851).
Kuo, M. (2015). How might contact with nature promote human health? Promising mechanisms and a possible central pathway. Frontiers in Psychology, 6.
