My introduction to the practice of Forest Bathing came in the form of what is perhaps the most often referenced book on the subject, Forest Bathing — How Trees Can Help You Find Health and Happiness by Dr. Qing Li (“Ching Lee”). If Dr. Li had made the claim he makes for forest bathing on page one instead of on page 109, that “There is no medicine you can take that has such a direct influence on your health as a walk in a beautiful forest,” I would have begun reading his book with more than a healthy dose of skepticism.
But by the time I reached his startling claim, Dr. Li had me, if not totally convinced, at least open to the strong possibility that it’s true. For Dr. Li, chairman of the Japanese Society for Forest Medicine, is a pioneer in studying the beneficial effects of the practice of forest bathing, or shinrin-yoku, the practice of mindfully experiencing the sights, sounds, feel, tastes, and scents of a forested area.
The key word here is “mindfully,” taking the time to “stop and smell the roses,” although in the case of forest bathing practitioners are more likely to notice how a tree sways in the wind, run their hands over its bark, listen to the sound of falling leaves, take in the scent (and health benefits) of a forest’s fresh air.
Yes, health benefits. An informational bulletin on the subject published by the New York State Department of Environmental Conservation notes that “Research is casting light on how spending time outdoors and in forests makes us healthier… Exposure to forests boosts our immune system. While we breathe in the fresh air, we breathe in phytoncides, airborne chemicals that plants give off to protect themselves from insects… Japanese researchers are currently exploring whether exposure to forests can help prevent certain kinds of cancer.”
The practice has long been embraced by the people of Japan, a country where it is officially encouraged as a means of fostering an appreciation for conservation — two-thirds of Japan is forested — and reducing stress among the population.
Stress-related illness and death are major issues in Japan. If you think that living in New York City, with 1,800 people per square kilometer, is stressful, try living in Tokyo, Dr. Li’s home base, with more than 6,000 people per square kilometer, the most crowded city in the world.
Nature and humankind share a close relationship in Japan, in both its mythological and religious traditions. Dr. Li points out the deep connection between forest bathing and Japan’s official religions, Shinto and Buddhism. The country is home to one of the world’s oldest trees, a cedar believed to date back as much as 7,000 years, and since 1982 the government has sponsored a national program to encourage forest bathing.
Although the benefits of forest bathing have been taken for granted for decades, it’s only recently that serious research has been conducted to explain and quantify the effects. In the first half of his book, Dr. Li acts as your guide to some of the studies and their outcomes in a gentle, contemplative tone.
The good news is that forest bathing has been shown to produce a host of benefits; increased energy, a stronger immune system, lower blood pressure, more and better sleep, a boost in problem-solving ability and creativity, reduced anxiety, depression and anger, and more.
The even better news is that the beneficial effects of forest bathing can be measured after as little as two hours, although the benefits will be short-term.
To attain long-term benefits, one study in Japan following a three-day / two-night forest bathing experience found an increase in “good” white blood cells of over 50 percent and significant increases in cancer-fighting proteins, levels that persisted for as long as 30 days.
Don’t have two nights or even two hours to commit to the practice? Dr. Li and other sources note that regularly spending as little as 20 minutes practicing forest bathing techniques can produce tangible results.
One regular practitioner of forest bathing, Princeton resident Jan Giles, reports on the benefits of putting forest bathing techniques into practice. “I walk into the woods to immerse myself daily,” Giles says. “When I’m able to be fully present, I lose myself mind, body, spirit, and I am enveloped in the sound, smell, visual and touch of the woods. The enveloping natural world clears my head, sets my soul, grounds me to more intentionally move through each day.“
Interested in exploring the effect of forest bathing on your own well-being? Fortunately there are a host of resources available to instruct you in specific techniques that you can apply to the practice of forest bathing wherever you live. Dr. Li’s book first published by Penguin Life in 2018 and still in print, is an excellent starting point.
Don’t have access to a forest? Although a stroll along a trail through dense forest is an ideal place to practice forest-bathing, one can practice forest bathing virtually anywhere (even on a beach, where the technique is more aptly termed “Nature Therapy”), alone or with a group of like-minded folks, with or without the assistance of a guide.
A guide? Yes, a guide, preferably one that has completed a course of training leading to certification in the practice. One such organization is The Association of Nature and Forest Therapy (anft.earth). Based in Prescott, Arizona, its stated mission is to “Support planetary health by nurturing heart-centered relationships between all peoples and the More-Than-Human World of Nature.” ANFT offers a curriculum consisting of Professional Development Courses for Forest Therapy Guides that combine remote training and immersive experiences leading to certification.
Rich Collins, principal of The Friendly Territory (thefriendlyterritory.com) based in Morristown and Barnegat Light, received his training from ANFT and has been conducting Nature & Forest Therapy retreats based on forest bathing practices since 2019.
“I trained for nine months to become certified,” Collins says. “It helped immensely that I had been meditating for 30 years, as creating and holding a meditative “container” is the main job of a guide. Our mantra is: ‘the Guide creates and holds the space, Nature is the therapist.’”
Collins elaborates on the advantages of a guided forest therapy session. “The main advantages of a guided session are that we open with a guided meditation to help quiet the mind and enter what is called an embodied state of presence,” he explains. “Many people, even those who meditate regularly, tell me that it is easier for them to meditate when guided. They also enjoy the energy they receive from meditating with a group rather than alone.
“Then throughout the walk we form a circle to share what we are noticing. Participants are encouraged to witness while others are sharing. The insights gained from witnessing others as they share, are often a source of powerful insights for attendees.”
In addition to Dr. Li’s book, what resources would Collins recommend for further reading about the topic? “My favorite article is one from Outside Magazine called “Take 2 Hours of Pine Forest and Call Me in the Morning.” Even though it’s a little old, one can still find it online. As for a book, I recommend “Shinrin-yoku” by Yoshifumi Miyazaki. It can be found on Apple Books and other online retailers.
And, inevitably, there are several lifetime’s worth of YouTube videos on the topic; a recent search on “forest bathing” turned up over 57,000 results. Happy scrolling!
If you’d simply like to try forest bathing techniques on your own, njtrails.org and explorepatrails.com are two excellent sites for finding forested trails in our area. The list at the end of this article will help get you started.
To find links to guided forest bathing sessions or resorts featuring forest bathing, search “forest bathing guides” or “forest bathing holidays.”
Personally, I began to feel more relaxed simply looking at the images of the tranquil sylvan settings that illustrate Dr. Li’s book.
Bathe Soon, at a Forest Near You…
We are fortunate to have a number of forested preserves within walking distance or a short drive away. Here are just a few:
Billy Johnson Mountain Lakes Preserve
A 75-acre wooded tract bordered by Community Park North and John Witherspoon Woods in Princeton, the preserve features more than eight miles of interconnected trails between the different parcels. Friends of Princeton Open Space, a non-profit founded in 1969 that acquires local land for preservation purposes, manages its miles of trails and helps remove invasive species and restore native habitat.
57 Mountain Avenue, Princeton. More information: fopos.org.
D&R Greenway
D&R Greenway Land Trust has permanently protected more than 22,000 acres of land in the counties of Mercer, Burlington, and Hunterdon, much of which sports public walking trails.
More information: drgreenway.org/all-land-preserves.
Lawrence Hopewell Trail
The Lawrence Hopewell Trail (LHT) is a 20+ mile bicycle and pedestrian recreational trail and transportation corridor through public and private lands in Lawrence and Hopewell Townships. The LHT runs through Mercer Meadows and connects the Pole Farm, Rosedale Park and Equestrian Districts.
More information: lhtrail.org.
Mercer Meadows
Mercer Meadows is divided into five districts — Farm History, Rosedale Park, Ecological, Equestrian, and the Pole Farm — each with unique historical and natural aspects and diverse recreational opportunities.
More information: mercercounty.org/departments/mercer-county-park-commission/find-parks-facilities/mercer-meadows.
The Watershed Institute
This 950-acre reserve, research, and educational center in Pennington offers more than 10 miles of hiking trails that include wetlands, forests, meadows, streams, an organic farm and Wargo Pond, and supports a vibrant and diverse community of animals and plants.
More information: thewatershed.org/trails.
Bowman’s Hill Wildflower Preserve
A 134-acre nature preserve, botanical garden, and museum near New Hope, Pennsylvania, the preserve contains more than 700 of the 2,000 plant species native to Pennsylvania and the Delaware Valley, growing in a naturalistic setting of woodlands, meadows, ponds, and Pidcock Creek. With about 4.5 miles of walking trails, it is an excellent site for forest bathing, bird-watching, and other low impact outdoor activities.
Scheduled mindfulness activities include guided sessions in yoga and Qigong, a practice that works with your body’s energy to promote health and harmony, as well as its own shinrin-yoku sessions led by Sharon Lohse and Patty Kleiner on Fridays, April 19 and May 10, from 10 a.m. to 12:30 p.m.
1635 River Road, New Hope, Pennsylvania. More information: bhwp.org.
