There’s something undeniably therapeutic about the effects of warm water and aromatic cleansers. Whether they fill a soaker tub or cascade from head to heel in a steamy shower, more often than not that combination relaxes muscle-knotted bodies.
With the bath and shower product market being valued at more than $51 billion last year, it’s apparent that millions across the globe embrace the soothing or reviving effects of ablutions.
Yet study after study has demonstrated that a bubble free, outdoor, waterless bath can improve your health significantly. And quantifiably. Experiments involving various age groups, cultures and people with and without mental health diagnoses have shown that the ritual involving tree oils and earthy scents has:
- produced a 50% increase in the activity of cancer-killing cells
- reduced pulse rate by almost 7%
- lowered diastolic blood pressure by 10 to 15% and
- diminished the level of salivary cortisol, the stress hormone by 16%
The “cleansing” is an ecotherapy known as forest bathing, or Shinrin-yoku, that began in Japan in 1982. Because of its physical, mental and psychological benefits, the practice has spread globally.
Dr. Qing Li, a Tokyo physician and the president of the Society of Forest Medicine, estimated that many people spend more than 90% of their time indoors. That deficit of exposure to nature contributed to negative feelings, he determined.
As more evidence emerged about the benefits of spending immersive time in forests, researchers began to investigate what exactly about relaxing in wooded spaces produced better physical and mental health outcomes.
Here’s what they found.
Phytoncides, often called wood essential oil, are a natural substance that plants – mostly trees – release to ward off insects. Research indicates that when humans inhale phytoncides, the amount and activity of their natural killer (NK) cells increase.
Those white blood cells are critical components of the human immune system that destroy cancer cells and infected cells, according to numerous health organizations, including the Centers for Disease Control and Prevention and the National Institute of Health.
In one study, researchers found that the number of NK cells increased significantly on days their subjects engaged in forest bathing and the concentration of urinary adrenaline declined precipitously. But there was something else. That increase of NK activity lasted for longer than 30 days after their trips to the woods.
Researchers also found that the citrus fragrance forests emit affects the endocrine system, which regulates the release of hormones that affect metabolism and mood.
Medical studies involving males, females, older adults, teens and people with chronic heart failure, depression or high blood pressure all revealed improved physical and mental health outcomes after comparing specific health measurements before and after forest bathing.
Forest bathing is not the same as hiking in the woods or birding. Those activities involve having a particular destination or purpose in mind. Forest bathing focuses on mindfulness, being present without an agenda and engaging four senses – touch, sight, hearing and smell.
Also, it doesn’t require a forest, despite its name. A local park or a backyard can offer the same benefits of this specific ecotherapy. Anyone interested in exploring this ecotherapy can begin by reviewing some tips from experienced forest bathers and guides. They include:
- Being present. Don’t use your phone or take a camera
- Walking slowly and taking in your surroundings or taking a mat or blanket, and finding a safe place to sit
- Listening to the sounds that natural space offers – rustling leaves, warbling birds, rushing waterfalls or gurgling creeks
- Breathing deeply and savoring the scents of wood, flowers and plants
- Staring at a tree, observing its bends and markings – taking in every aspect from root to crown
- Feeling safe objects such as smooth stones or the rough bark of a tree
- Taking safety precautions: dressing for the weather, taking ample water and essential first aid items, protecting against ticks, exercising caution near bodies of water and climbing areas and remaining aware of people and animals around you
- Considering finding a local guide to introduce you to the practice
