Forest Bathing: the benefits of spending time in the woods

Trees smell wonderful, don’t they! The aroma of leafy materials and flowers from many trees is part of the joy of walking in woods, and you can gain numerous health benefits simply by spending time in forested areas.

Altogether some 3 trillion trees on the planet sustain the air and water that are needed for life. Forests benefit living beings by improving air quality, and this is vital since more than 90% of the world’s human population lives in places where air pollution exceeds World Health Organisation guidelines. Trees help mitigate many of the problems of living in urban areas, for example by reducing the urban heat island effect, which is lethal during heat waves, and moderating noise. Given these and other benefits of forests and trees, pioneering health policies have begun to recognise the use of nature to enhance urban population health while conserving biodiversity.

Thousands of different volatile compounds are now known to be released from plants. Many of these organic molecules are monoterpenes (a class of terpenes) which are low molecular-weight molecules. As they are secreted by plants, small doses waft into the air, and many are highly aromatic. The reasons why such aromatic molecules are produced by plants are still uncertain, but it is likely that some are produced to repel predatory insects, while others attract beneficial insects or are involved in wound protection and repair. Studies show that terpenes can offer therapeutic benefits in human health ranging from antimicrobial to anti-inflammatory actions. Conifers are a great source of aromatic monoterpenes, which give these trees their familiar fresh and resinous smells. Particular conifer species to look out for include pines, cedars, firs and cypresses.

A research study looked at how monoterpenes might be breathed in while walking in a Mediterranean oak forest. Measurements of the air at nose height in the forest showed that the emission of monoterpenes from the trees was highest in the summer months, and the amounts varied during the day with peaks in the early morning and afternoon. The amounts of inhaled volatile compounds can also be measured through blood tests. Another study looked at walkers in a Japanese conifer forest who were found to have increased levels of monoterpenes in their blood. The increases were several-fold after two hours of walking, and the authors of the study noted that the monoterpenes could accumulate in the brain and tissues of the body, potentially having lasting effects.

The practice of forest bathing or shinrinyoku has recently become popular. It involves spending time in a forest – ideally several hours at a time – and using all the senses to experience the forest atmosphere.

Research studies have demonstrated the benefits of forest bathing: it improves mental wellbeing and feelings of happiness, lowers the heart rate and blood pressure, boosts the immune system, increases the level of natural killer cells, reduces stress hormone production, speeds up recovery from illness, improves depression, anxiety and self-esteem, decreases anger levels, counters illnesses such as cancer, reduces the risk of stroke, counters gastric ulcers, and helps sleep. These benefits can last from several hours to more than a week.

How to do forest bathing

If you can spend mindful time in a forest, so much the better, although most agree that any green environment will do almost as well. Generally, advice on forest bathing suggests to allow for a visit of several hours. Make sure you are comfortably and warmly dressed for being in a woodland location. To avoid ticks, which can be common in woodland, it is advisable to wear long-sleeved tops and trousers, particularly lighter colours. Take a drink with you and a mobile phone but otherwise leave distractions at home. Make sure someone knows where you have gone. Once you are in the forest then you can find spaces where you feel comfortable to stand, sit or lie down. Move slowly around and relax, breathe deeply. Sit and savour the sights, smells, sounds around you and simply experience your environment. You can touch and feel leaves and other objects to gain a closer connection. You may find some activities useful such as noticing a particular tree, imagining how a root feels or looking for patterns in bark. There is no right or wrong way to deepen your connection with nature, so it is fine to experiment and develop your practice. Forest bathing is something you can do alone but you may find that booking a visit with a guide can enhance your experience. 

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Anne Stobart is an experienced herbal practitioner and the founder of the Medicinal Forest Garden Trust, promoting sustainable cultivation and harvest of herbal medicines, especially trees and shrubs. medicinalforestgardentrust.org

Edited extract from Trees and Shrubs That Heal: Reconnecting with the Medicinal Forest by Anne Stobart, with photography by Kay Piercy, published by Permanent Publications.

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