FAQ: Everything you ever wanted to know about forest bathing
What Is Forest Bathing?
Forest bathing is a health-promoting, research-based method of connecting with nature to improve mental and physical wellbeing and relieve stress and anxiety. It involves a conscious connection with the natural environment through all the senses. It is a way to relax, observe more deeply and spend time in nature, breathing in the beneficial compounds of the forest air and being in physical contact with nature.
What happens during forest bathing?
Forest sowing is not so much about physical activity, but about being consciously present and connecting with nature through the senses of sight, hearing, taste, smell and touch. Forest bathing in a small group includes slow walking, guided mindfulness activities and the internalisation of the sounds, smells, colours, shapes and environment of nature. It is as much about reconnecting with yourself as it is with nature.
Why is this called forest bathing? Does it involve swimming or getting wet?
The word 'bath' comes from the original Japanese concept of shinrin-yoku (see below for more details). Forest bathing in a guided group does not normally include swimming. Instead, we "bathe" in the atmosphere of the forest.
However, summer forest bathing can also include water exercises, such as wading, face washing or limb rubbing, to get closer to immersive bathing.
For the most complete experience and good microbial exposure, forest bathing is to immerse yourself in natural water completely, so it is recommended! Just always ensure safe swimming conditions.
Is forest bathing about hugging trees?
Well, yes and no! Forest bathing can involve touching a tree and wrapping your arms and/or body around it (it's worth a try, it feels surprisingly good). Trees naturally play an important role forest bathing, as their presence is calming. They can be explored not only by hugging them, but also by feeling the texture of the bark, smelling the leaves or needles and observing the details of the tree. If hugging a tree is an alien idea to you, you can certainly choose another way to explore their essence.
Where did forest bathing originate?
The healing effects of nature on the body and mind have been known in different cultures for thousands of years. The current concept of forest bathing was invented in Japan in the 1980s in response to the growing urban public health crisis (burn out). At the time, the Japanese Ministry of Agriculture, Forestry and Fisheries developed the practice of immersing oneself in a forest or other natural environment by focusing on sights, sounds and smells. Even today, through the government's Healthy Forest Programme, people are encouraged to spend more time in natural environments, especially forests, for the physical and mental well-being they provide. Japan is also the first country to use scientific methods to study the effectiveness of forest bathing.
The idea of forest bathing has gained popularity worldwide in recent years, with more promising research evidence on spending time in nature and an ever-increasing demand for stress management methods in a hectic digital world. There is a wide range of methods for forest bathing. In Finland, the Metsämieli method (Sirpa Arvonen), Immersion in the Forest (Jarko Taivasmaa), GreenCare and Terveysmetsä (Adela Pajunen and Marko Leppänen) have been developed. Research on the health impacts of nature has been carried out by the Natural Resources Institute of Finland (LUKE/Liisa Tyrväinen et al.) and various pilot and development projects have been implemented. However, the "nature recipe" is not yet widely used in health care in Finland.
What does the Japanese name for a forest bathing mean?
In Japanese, forest bathing is shinrin-yoku. Shinrin means forest and yoku means bath (can refer both to physical bathing and more broadly to immersion, immersion or immersion in something or an experience). Shinrin-yoku therefore means "to bathe in the atmosphere of the forest" or "to immerse oneself in the experience of the forest". The punctuation of the concept even looks a bit wooden:
森林浴
The kanji character "森" (read "mori" or "shin") is used to indicate deeper forest or forest areas, while "林" refers to groves or smaller forests.
"浴" (read "yoku" or "abiru" in Japanese) generally means "to bathe" or "to bathe." The character refers to being under or immersed in water or liquid. It is associated with various kinds of baths, such as hot springs, bathtubs, or bathing, as well as more abstract immersion.
Why is forest bathing good for your health?
Stress relief
Time spent in a forest environment has been shown to lower stress hormone levels (cortisol and adrenaline). The calming atmosphere of the forest therefore helps to reduce stress and facilitates relaxation and recovery.
Elevated mood
Forest bathing has been linked to elevated mood and reduced symptoms of depression and anxiety. The beauty and tranquillity of nature can have a positive effect on mental wellbeing, helping to boost mood and relieve negative emotions.
Improved immune system function
Some studies suggest that time spent in nature, especially in forests, can increase the activity of natural killer cells (NK cells). These are white blood cells that play an important role in the immune system. Regular time spent in the forest can therefore contribute to the body's defence against pathogens and diseases.
More energy and vitality
A forest bath can make you feel renewed and energised. The fresh air, natural surroundings and sensory Restorative experiences can help to combat feelings of fatigue and can help to increase your overall sense of vitality (taking into account your overall life situation).
Improved concentration and cognitive function
Time spent in nature has been linked to better concentration, creativity, alertness and cognitive function. It provides a mental break from the demands of modern life and helps improve problem-solving skills.
Reduction in blood pressure
forest bathing has been shown to lower blood pressure, which is good for cardiovascular health. The calming and stress-reducing effects of nature can help improve heart health.
Benefit for the respiratory system
Breathing monoterpenes, volatile organic compounds secreted by trees, has been shown to have a positive effect on the respiratory system and also on mood. Forest air can relieve asthma symptoms and improve lung function. Finnish lung sanatoria were already located in the middle of pine forests, which are rich in phytoncides, even though there was no knowledge of these compounds at the time!
Reduced mental fatigue
Time spent in nature reduces fatigue and the negative effects of overloaded information processing on the brain. Forest bathing allows the mind and nervous system to rest and recover from the constant stimulation of modern life.
Holistic well-being
Forest bathing promotes a sense of well-being. It offers a break from the hustle and bustle of our daily lives and a chance to recharge and reset.
Connection to nature
Forest bathing helps to create a deeper connection with nature, which increases respect and appreciation for it. The experience of connection can increase environmental awareness and the desire to protect and conserve nature. This personal emotional connection (even love) is an important foundation and motivator for critically important environmental stewardship and conservation work (e.g. to stop climate change and species loss) at all levels of society.
What do you need a forest bathing guide for?
The purpose of a forest bath is to help you slow down both physically and mentally. The guide helps you relax and de-stress by offering structured nature activities known as "forest bathing invitations". These invitations, or exercises, proceed in a thoughtful sequence to ensure a coherent experience that maximizes the therapeutic and restorative effects of nature. The guide is also responsible for planning the itinerary, scheduling, instruction and safety, leaving you free to focus on the experience itself.
The basic idea, however, is that nature provides health and well-being benefits, not a guide. As US forest bathing developer, author and educator Amos Clifford has said,"The forest is a therapist. Aguide just opens the door."
How is forest bathing different from a normal nature walk?
The difference is in the target. "Ordinary" nature trips often have a goal, such as exploring a particular site, hiking a trail, climbing a mountain, bird or animal watching, picking berries or mushrooms, fishing or hunting, exercising or similar. For many people, these familiar activities are an effective way to relax in nature, and rightly so! But we can be so focused on achieving our goals that we don't have the time, the energy or the attention pause to observe, listen to nature or to feel ourselves. If we are also talking to our companions, we may completely miss the details of nature, and afterwards, we will mainly remember the topics of conversation. The purpose of a forest walk, on the other hand, is to stop what we are doing, to relax, to count the rounds, to become present and to enjoy nature itself in all its richness.
forest bathing is open to all emerging experiences and feelings, with no targets. The goal can be just to rest, enjoy nature and relieve stress. When we let go of goals and of constantly doing "something useful", presence and relaxation happen as if by nature's own power. Forest bathing and other ways of spending time in nature are by no means mutually exclusive, but forest bathing are complementary and perhaps new ways of experiencing nature.
Can you forest bathe alone?
If you are already good at stopping and taking a breather, you may have your deepest experiences of nature, just you and nature, when you are not distracted by the presence of other people. Perhaps your best memories of nature will be those moments alone? So why not take yourself on a self-guided forest walk? If you want to do mindfulness exercises, you can first learn them in guided forest walks, for example, or look for literature, of which there is plenty. Or you can invent activities all by yourself as nature speaks to you! It can be a short trip, even in a nearby forest. Your walking speed should be slow enough to allow you to pay attention to the things you encounter.
While a quiet forest far from the sounds of civilisation might be the ideal environment for a forest bath, the bath is also very successful in the nearby countryside. There is no danger of getting lost in a quiet place. Instead, forest bathing in a familiar forest allows you to rediscover it as if for the first time: how much more you discover when you actively focus on experiencing the different aspects and tones of the place, stopping, with all your senses open. Each time of day and season brings its own spice to a familiar place. It is a valuable experience to see places you may have quickly passed by or taken for granted with greater awareness and to recognise their value.
Forest bathing in a group and alone is a very different experience. Both have their advantages. If it is difficult or uncomfortable to stop, a guide and a group will support you in the beginning to learn this new way of being and help bring the wandering mind back to the present. And finally, it's great to share a common experience and hear others' discoveries around the campfire!
How often should I forest bathe?
There is no universal rule for this. The appropriate frequency may vary according to your preferences, individual needs and circumstances, lifestyle and accessibility to natural areas. However, here are a few factors to consider:
What are your goals?
Consider your reasons for pursuing forest bathing . If you need stress relief or to feel better, you may find that once a week or a few times a month is enough. However, if you suffer from high stress levels or otherwise have a challenging life situation, you may benefit from more frequent visits, depending on what other forms of support are available to you. Forest bathing is not a substitute for getting to the root of your problems or getting help from a health professional.
Accessibility of nature
Of course, if you live near a forest, you can more easily take a forest bath more often. The ideal place to live would be where the nearest forest or at least a park is no more than 300 metres away. If this is not the case, you should consciously plan regular visits to more remote nature areas so that you don't lose touch with nature for long periods of time.
Life situation
If you're struggling in the middle of a busy season, it can be challenging to find time for forest walks, as well as other relaxing and enjoyable activities. On the other hand, it's during this period that ensuring regular recovery and relaxation is particularly important for the long-term maintenance of your health and well-being. Exhaustion is easier to prevent than to treat! However, don't make one more demand on yourself by bathing in the woods. Go to nature or to a guided forest bathing as often as you can, and remember that the forest is waiting patiently for you, even if you don't get to say hello to it very often. Even occasional short walks in a nearby forest or park are important.
Where does nature rank in your list of priorities?
Your preferences and whether you are in your comfort or discomfort zone in the forest also matter. Some people have an innately strong connection to nature and a regular need to go there, while others have no such identified need. However, everyone benefits from nature to a greater or lesser extent for biological reasons alone: we are, after all, native to nature. However, it is perfectly acceptable to determine for yourself what is the most appropriate method and dosage for you. You don't have to become a "hermit crab" or a "cricket" or a special kind of nature lover. The well-being benefits you derive from nature also depend largely on how pleasant you find it to be there. So make friends with nature in a way that feels good to you, and don't compare yourself to others.
The importance of the seasons
For most of us, the time of year influences how attractive we find going out into nature. Some people like the beauty of spring or autumn, while others like the heat of summer or the snow of winter. It's also worth trying a forest bath during an 'unpleasant' season - it may well help you to feel more positive about the period, and help you to cope in times of chaos, for example. After all, you can also find green therapy in the woods in November, when the sofa at home is perhaps at its most attractive. Resting, seemingly dead nature also has much to teach us about the importance of rest and the cyclical nature of life.
Evolving as a forester
Over time, you may find that your connection with nature deepens, and you become more adept at integrating mindful presence and body and sensory awareness into your daily life without even noticing. This can reduce the need for formal forest bathing sessions as you learn to take moments of presence out of your routine. Occasionally, however, a longer time in the forest is good for you, and occasionally participating in a guided forest bathing can provide new stimuli and perspectives.
Individual needs
Listen to your body and mind. If you're feeling particularly stressed, tired or in need of renewal, consider visiting forest bathing more often for a while. Also seek support from friends, family or health professionals, and prioritise adequate sleep, healthy diet and exercise and other health habits, as other wellbeing habits cannot be compensated for by forest bathing.
What is a good duration for forest bathing?
Guided tours forest bathing excursions usually last 2-3 hours. Any shorter than this and relaxation and recovery can be too superficial. Of course, you are free to decide the length of your own forest bathing sessions according to your own mood.
Research from the Universities of Exeter, Uppsala and Michigan(Nature 2019) found that people who spent at least 120 minutes in nature each week were more likely to report higher psychological wellbeing than those who did not visit nature at all. The benefits peaked after 200-300 minutes per week. Results were consistent across all groups (men and women, older people, different occupational and ethnic groups, those living in affluent and lower income areas, and those with long-term health problems). It did not matter whether the 120-minute contact was achieved in one or several visits during the week.
So you should aim to spend around 2-5 hours in nature every week. Perhaps in the future our activity bracelets will also be able to monitor the amount of exposure to nature in addition to steps, sporting activities and sleep.
Is talking allowed during fores bathing?
Talking is not forbidden, but the exercise encourages silence and embodied experience. When we speak, we are in our minds, not our bodies. While occasional exchanges with other group members or the facilitator are allowed, the emphasis is on focusing on the experience in one's own stillness. Excessive talking can undermine the ability to enter the "forest state".
Will the session be cancelled if rain is forecast?
No. forest bathing excursions is made even in the rain (excluding downpours or storms), and brings its own unique atmosphere, smell and soundscape to the experience. By wearing waterproof clothing, you can enjoy the rain too - just like when you were a child. When it rains, special attention must be paid to safety and the potential slipperiness of the surface.
Who can participate in forest bathing?
SOWL Forest Baths are open to all adults who can walk peacefully on uneven terrain. Forest bathing is not recommended if you are going through an acute crisis or suffering from a serious mental disorder, as it can be too intense an experience. However, the choice is yours.
Can I reserve a forest bathing session only for my own group?
Yes. Forest baths are organised in Finnish and English, for example for workplaces, hobby groups, groups of friends or other groups.
Forest bathing can be made accessible for special groups on request.
By paying the minimum invoice forest bathing can be arranged for up to one person.
Where are forest bathing sessions organised?
SOWL organises forest baths in the nature areas of the Helsinki Metropolitan Area, such as Nuuksio, Sipoonkorve, Porkkalanniemi, Kopparnäs, Helsinki or Espoo Central Park, Harakka or Pihlajasaari, as well as in the vicinity of nature-oriented conference hotels. Forest bathing can be organised at any suitable nature location in Uusimaa, provided that at least 2 weeks' notice is given. In special cases, SOWL can also be ordered to other parts of Finland.
When do forest bathing sessions take place?
For private groups, excursions can be organised all year round. The season is April to October.
How much does forest bathing cost?
Groups are priced according to the duration of the event, number of people, location and content, as well as additional services (e.g. catering, room rental, lecture). The minimum charge in 2024 is €675 + VAT 24% (includes 8 persons). Feel free to ask for a quote!
How many people can a forest bathing session accommodate?
With one guide, the maximum group size is ideally 12 people. For larger groups we can explore the possibility of more guides, or stagger several groups for different times.
How can I participate in forest bathing?
Contact us using the contact form and tell us your wishes, and we will plan a memorable event for you.
