Forest bathing and Shinrin Yoku, two terms that we come across more and more often. But what is actually meant by this? We have the forest bathing instructions for you!
Just switch off - who doesn't wish for that? But unfortunately, for many it's not that easy. Stress at work, pressure to perform, social media and too little time in the fresh air can take a lot out of us.
All the more we therefore long for rest, relaxation and time for ourselves.
And this is exactly where forest bathing comes in. In times of constant accessibility, hurry and stress, it is a great change for body and mind.
Forest bathing is all about immersing yourself in the atmosphere of the forest with all your senses, relaxing and breathing in the healthy forest air.
Can you remember the last time you were in the forest? It's been a while, hasn't it?
That's why it's time for Shinrin Yoku! We'll tell you what it means and how it works!
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What forest bathing is in general
Forest bathing, or Shinrin Yoku, comes from Japanese and means bathing in the forest air.
The idea is to completely immerse yourself in the atmosphere of the forest, relax, breathe in the healthy forest air and connect with the forest and yourself.
You open yourself to an intensified experience with all five senses: Smell, sight, hearing, taste and touch.
Deceleration, calming, enjoyment and sensory enhancement are the goals of forest bathing.
In contrast to walking or hiking, forest bathing is not about getting from A to B, but about consciously perceiving nature around you and going into yourself.
In Japan, Shinrin Yoku is even an integral part of health care to prevent mental illnesses such as stress, depression and burnout.
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Why Shinrin Yoku is so healthy
That the forest has a healing power, we have known for a long time. But why is that so? Why can we switch off better in nature and let go of stress?
The air in the forest contains so-called phytoncides. These are a group of organic compounds with antibiotic effects that are contained in plants and released into the air.
Phytoncides have the task of actively protecting trees and plants from bacteria, insects and fungi. They have a growth-inhibiting or lethal effect on pathogens that could otherwise harm the plant.
You can think of these substances as a kind of plant immune defense.
We absorb these substances through the forest air during forest bathing. They have many positive effects on the psyche and physique.
Forest bathing helps us
- Reduce stress
- reduce psychological tension and inner restlessness
- better to relax
- Relieve anxiety and depression
- regulate the nervous system
- lower blood pressure
- increase the concentration
- improve memory performance
- to let our thoughts wander
- to promote creativity
- stimulate the metabolism
- positively influence the cardiovascular system
- increase the energy level
- strengthen the immune system
- improve cell protection
- to free ourselves from entrenched thought patterns
- be more positive, optimistic, happy and cheerful
- increase the energy and joy of life
As you can see, forest bathing is perfect for physical and mental ailments. Even with a short stay in the forest you can do something good for body and mind.
Your stress level decreases, the self-regulation and self-healing of the body is stimulated and at the same time you find mental peace, relaxation and serenity.
So now it's high time to go out and strengthen your body with Shinrin Yoku. We'll show you how it works in our forest bathing guide.
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Forest bathing instructions: how it works
Want to try Shinrin Yoku for yourself? Nothing could be easier! Here you will find our forest bathing instructions. This way you can recharge your batteries and really enjoy your stay in the forest.
1. find the right forest
During forest bathing we want to immerse ourselves completely in the atmosphere of the forest. Therefore, it is advisable that you choose a forest area where there are not many people.
This can distract you and make it difficult for you to arrive in the forest. Therefore, choose a quiet and friendly place.
It should not be too overgrown, dark or dense. After all, you want to feel comfortable and surrounded by a beautiful atmosphere.
2. leave your smartphone at home
Our busy working world and digitalized everyday life is very often to blame for stress-related illnesses and symptoms such as heartburn, depression and burn-out.
To really switch off, you should definitely leave all electronic gadgets at home. That way, you'll be out of reach for a moment and won't be constantly distracted.
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3. forest bathing guide: plan the duration of your visit to the forest
Decide in advance how long you want to stay in the forest. At least 2 hours are recommended for forest bathing in order to take advantage of the positive effect on your body. So plan half a day for your forest session.
It is even better if you take a whole day. Think especially on longer walks also on the supply. Always have something to drink with you.
Especially in cooler temperatures, you should take a tea with you to warm up.
4. be present from beginning to end
Before you start, be aware that you are heading into the forest. Take a few extra deep breaths beforehand and try to discard all stressful thoughts at the entrance to the forest.
During forest bathing you don't want to think about yesterday or tomorrow. You are only in the here and now.
If your thoughts are somewhere else, kindly bring them back. Allow feelings and perceptions. Try not to judge and to dive into the forest without intention.
Leave the forest with as much mindfulness. Send a positive thought back to the forest before you head home.
5. design the forest bathing according to your needs
It's entirely up to you how you choose to spend your time in nature. Make the trip a real time out for yourself.
You may want to do some breathing exercises, meditate, or just close your eyes and try to just smell, taste, hear, or feel.
Find out for yourself what does you good and what supports you to switch off.
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6. forest bathing instruction: enjoy the silence
You want to completely shut down and leave all the stress, work and everyday life behind you. So that you succeed, just enjoy the complete silence in the forest.
Sit on a bench close your eyes and enjoy the moment.
If you are traveling with a companion, stay silent together for a while and then share your new experiences.
7. consciously take your time
Forest bathing is not about getting from A to B as quickly as possible. On the contrary!
Stroll slowly and leisurely through the forest. Take enough time for forest bathing. Take a break at a nice spot and enjoy.
Time should not be an issue. You don't have to do anything or achieve anything. Just let yourself drift and see where the moment takes you.
8. activate your senses and be mindful
Forest bathing means activating all five senses. Be mindful and notice every little detail.
- How does the forest air smell, the bark of the tree or the moss?
- What colors and shapes do you see? What is moving? How is the light?
- What sounds can you perceive? How far away is the sound?
- What is the air like in the forest? How does the humidity feel?
- What do you feel? What is the texture of the leaves? How does the tree you are hugging feel? What are the textures of the material?
9. breathe in and out consciously
Breathing exercises are perfect to relieve stress, become calmer and gain energy. Through the trees, the air is especially filtered and is much cleaner than in the city. In addition, they provide an extra portion of oxygen with their photosynthesis.
So what could be more natural than to do breathing exercises in the forest. They help to calm the autonomic nervous system, bring life energy into flow and increase the volume of breath.
With these breathing exercises you will calm down very quickly!
10. forest bathing instruction: pause
Take breaks every now and then and consciously pause. Notice the forest and try to become a part of it.
Ask yourself what thoughts and body sensations you have and what emotions you are feeling right now. How does the forest affect you? What does it trigger in you?
11. follow your intuition
Trust that the path you are taking is the right one. Decide for the branch that seems more sympathetic to you. Just follow your gut feeling.
It also doesn't matter if you go deep into the forest or move particularly slowly. Forest bathing is much about following your intuition.
12. gentle movements do good
The forest is ideal for light sports activities. There are so many possibilities. Balance or jump over logs, do light stretches or even move your yoga exercises into the forest.
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13. give appreciation to nature
You want to fully feel the power of the forest and connect with it. Therefore, treat it like a good friend. Always be attentive and considerate. Do not destroy anything and do not leave any traces in the forest.
Come out the same way you left. Only that you are more relaxed and richer in experience.
Our conclusion
Forest bathing is so much more than just a walk. The closeness of the trees, the forest and nature simply does you good and has many positive aspects on our body and mind.
Therefore, pack your bags, go out into the forest and treat yourself to a little time out! You already know the forest bathing instructions!
Enjoy the moment!
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