What is Forest Therapy

History

Forest Therapy which is also known as Forest Bathing or Shinrin-yoku (森林浴) in Japanese is a practice the originated out of Japan in the early 1980’s. In English Shinrin (森林) translates to forest and yoku (浴) translates to bathing or often. Combined these two words mean “forest bathing” or “taking in the forest”. Although it is called Forest Therapy or Forest Bathing there isn’t actually any bathing or therapy involved. The idea is that the forest is your therapist while I, as your guide, help open the door and facilitate a space where you can connect and listen to what the forest or nature has to offer you in that moment.

This practice emerged in 1980’s as a response to the growing tech-based economy that was occurring during this time. As Japan began to shift into more technology-based occupations people began to experience burnout and the government observed an increase in autoimmune diseases and cancer. As a response the Japanese government and health officials began to explore preventive measures that could be recommended to the public as a way to combat these health outcomes. Through this they explored and researched the benefits of spending time outdoors in forests.

They found that there are many potential benefits of spending time in nature and forests. I have listed some in the section below. One of the benefits they found that I would like to highlight is that by spending time in forests humans are exposed to phytoncides which are chemicals that trees emit in the form of oils into the air. When humans inhale phytoncides they go into our bodies and support NK (Natural Killer) cell activity. NK cells are important because they are cancer fighting cells that move through our bodies. This is one of the reasons why forest bathing became a suggested preventive measure to the people of Japan during the 1980’s as a way to support health and wellbeing while also deepening connections with nature and the more than human world.

The Association of Nature and Forest Therapy Guide Programs (ANFT)

The Association of Nature and Forest Therapy Guides and Programs was founded in 2012 by Amos Clifford. This organization offers a 6-month long certification program to become a Forest Therapy Guide to any one across the globe. As noted on their website, their mission is to “Support planetary health by nurturing heart-centered relationships between all peoples and the More-Than-Human World of Nature.” Their training program and curriculum has been inspired by the Japanese’s practice of Shinrin-yoku. ANFT’s Forest Therapy program focus on building relationships with ourselves, others, and the more the human world. To learn more about this organization you can visit their website.

Benefits

Over the last few decades there continues to be a growing body of research that suggests spending time in nature is good for our physiological and psychological health. If you would like to explore some of the research available you can find some listed on the Association of Nature and Forest Therapy Guides & Programs website. Some of the potential benefits of Forest Therapy include:

  • Boosts the immune system

  • Increase in NK (Natural Killer) cell activity

  • Lowers blood pressure

  • Reduces stress and anxiety

  • Supports parasympathetic nervous system which promotes rest, conserves energy, and slows heart rate down

  • Improves sleep, mood, memory and focus

  • Reduces risk of Cardiovascular disease

  • Reduces prevalence of Type 2 diabetes

  • Supports health and wellbeing

What to Expect

A forest therapy session is usually held outside in a forest, park, garden, or any type of outdoor space that is accessible to the participants and the guide. These may be at local public parks, gardens, or event spaces. On average forest therapy sessions are 2-4 hours long. They may also be as short as an hour if there are limitations on time. Most sessions will require some slow and intentional walking or wandering that is usually no more than a mile or so depending on the location of the session.

During these sessions, as your guide, I wil be offering a variety of partnership invitations that are designed to be open-ended and help you slow down and use your senses to connect with yourself and nature. They are very intentionally called invitations because there is no “right” or “wrong” way to do them. It is up to each participant to decided what feels right to them in that moment. Following each invitation, the participants and the guide will come together in the form of a circle to share. I will then offer the prompt “What are your noticing?” At this point, we will take turns speaking and each participant will have an opportunity to respond to this prompt in whatever way feels best for them. This may look like sharing some words or thoughts, a song, a movement, or silence. All is welcome.

At the end of every forest therapy session, we come together again in a final sharing circle where I will offer a closing prompt “Is there anything you would like to share to complete this experience today?”. During this circle, I will offer tea that I have foraged from local plants in the area. (I will provide clean cups for the tea.) This is an opportunity for us to offer our gratitude to the space that we are in while also bringing it into our bodies by drinking tea from local plants. Participants do not have to drink the tea if they do not want to; it is completely optional. Participants are also encouraged to bring snacks and their own beverage if they would like something different to drink. To conclude the session, I often like to read a poem.

What to Bring

Depending on the weather what you might want to bring with you will vary. I encourage you to bring whatever you may need to help you feel comfortable and support you during the session.

  • In general, I recommend that you wear layers of clothing, bring a warm and/or waterproof jacket and/or umbrella (especially if its colder or wetter weather). Wear shoes that are comfortable to walk in and that you don’t mind getting wet or dirty. Hats, gloves, and scarfs can be helpful in keeping you warm on cooler days.

  • I also suggest bringing water (especially on warmer days) and/or snacks.

  • I encourage you to bring any medications you may need. This may include EpiPens, Inhalers, Antihistamines, or any other medication you may need. I will have a small basic first aid kit with me during all forest therapy sessions for emergencies.

  • I will send participants an email with more information about what to bring before the Forest Therapy session.