There are so many different self care practices that deal with stress, I’ve tried many of them, and today I want to share how to plan your first forest bathing experience, a favourite of mine because it really does help me feel refreshed and recharged.

I also offer suggestions for those who cannot travel and/or have mobility issues.

I don’t know about you, but stress creeps up on me. My default setting is to ignore the triggers and early signs of stress such as fatigue, irritability, and comfort eating. 

Instead I push harder for answers, plans and solutions, certain that if I could just solve whatever the problem is first then I could allow myself to relax. 

This is the problem with stress.

There is no obvious answer or solution because stress by its very nature is about facing the unknown.

So your brain gets stuck in a never-ending loop to find an impossible answer.

The hardest part is that often you are not even aware that your mind is stuck in the stress loop. 

And where the mind leads, your emotions and body follow, which is why you might feel anxious and restless or wiped out and need to comfort eat.

And long term stress can impact your health and well-being.

Yet the moment you relax the mind a signal is sent to your emotions and body to relax as well.

How do you switch the mind off?

Forest bathing (a trip to your local woods) is perhaps one of the most enjoyable and natural ways to switch your mind off and start to destress.

Today I want to share with you ‘How to plan your first forest bathing experience – to recharge & feel refreshed’.

For this self care ‘experience’ you don’t need to travel to large forests (although that would be amazing!) a local wood or wooded spot in a local park will do just fine. And even ‘garden bathing’ is a ‘thing’ (especially if you have a tree/s!)

In a hurry?

I’ve got you covered, if you prefer a short summary of what’s involved, you can jump straight to the recipe which you can save as a PDF.

Jump to Recipe

How to plan your first forest bathing experience will cover:

• What is forest bathing?
• Science behind forest bathing
• Do you need to recharge and refresh?
• Find a wood or forest near you
• The forest code
• Assessing your mood
• When you first arrive
• Set a simple intention
• Slow walking Ideas
• Sit Spot ideas
• Gratitude Walk back
• Garden bathing
• Final thoughts

What is Forest Bathing?

Forest Bathing or Shinrin-yoku started in Japan in the 1980’s because 60% of workers complained of feeling occupational stress, anxiety and fatigue.

Forest bathing can be described as a mindful sensory practice that slows you down and reconnects you to nature.

While in the forest (or wood) you immerse yourself in the sounds, sights, scents and touch that surround you. 

You simply slowly walk or sit still and soak up the energies of nature letting go of modern day cares and obligations.

Sounds too simple to be true?

Science behind Forest Bathing

The science behind forest bathing is that tree’s release chemicals called phytoncides  (aromatic compounds) which we inhale.

Phytoncides have been shown to lower cortisol (stress) levels, reduce inflammation and boost the immune system.

Forest bathing encourages the activation of your parasympathetic nervous system which helps the body relax and switch on its recovery and repair systems – exactly what you need to reduce effects of stress. More science here. here and here

Studies seem to vary on how much time you need to spend in the forest, with early results recorded after just 30-minutes. 

Do you need to recharge and refresh with forest bathing?

Life throws curveballs and bad days – there are always going to be times when you need to recharge your wellbeing so you feel refreshed – and a forest bathing experience is perfect.

There have been early studies that indicate cardiovascular and immunity/inflammatory improvements from regular forest bathing.

If you have access to walk in local woods, forest bathing is worth including as a daily, weekly, monthly practice as part of your selfcare menu

My focus for this experience is for those times when you experience signs of stress:

• Drained, 
• Overwhelmed, 
• Worried, 
• Fatigue
• Sad, 
• Stress 
• Low mood.
• Restless
• Comfort eating
• Irritated

Or for times when you just wish to feel refreshed and/or experience precious inner-peace.

Forest bathing is a beautiful experience to give yourself whether it’s the icy beauty of a frost, the magical clouds of spring bluebells, the cooling summer shade or the rich jewel-like colours of autumn. To be fair in the UK there are going to be many cold wet muddy experiences too!

Prepare your Forest Bathing Experience

Here are some simple ways to prepare for your forest bathing experience.

Decide where you will go

Do you already have a favourite wood close by? Or do you need to find a local wood you can visit? Maybe you fancy planning a trip to visit a new wood or forest (see below)? Factor in travel time.

Safety

If you decide to go alone – inform someone where you are going and what time you plan to get home. 

Check the weather and wear appropriate clothing – you might get chilled and woods can be muddy!

Take a first aid kit and have your mobile phone with you (switched off during your forest bathing)

Remember to bring water and snacks

What time will you go?

You might wish to combine the sunrise challenge with forest bathing or plan a lunch-time forest picnic?

What will you need for your forest bathing?

You can go with friends and family who also want to experience forest bathing -although this is not a walk and natter (lovely as that is too!). Even if you go with friends, the idea is that you will spend some time in silence in your own little spot.

Here are some ideas of what to bring.

• You might want something dry to sit on such as a picnic mat
• A camping chair (if needed)
• Journal, sketch pad and pens
• Familiarise yourself with forest bathing exercises you wish to experience.

Find a wood or forest near you

If you love planning magical day trips to the woods or are just curious to find what woods or forests are close to you check out the links below.

Woodland Trust – UK

National Trust – UK

Forest bathing in Europe

Find a Forest – USA

The Forest Code

Here is a reminder of The Forest Code

Assessing Your Mood & Stress

Even though I think of forest bathing as a self care experience rather than a self care challenge it might be helpful to track your results.

Honestly as soon as I step inside a wood I notice myself relaxing, but self care is a personal journey of discovery to find what works for you, and before and after feedback is the best way to know.

Physical health improvements are definitely possible but may involve more frequent and longer amounts of time spent forest bathing – which may not be possible for many people.

The main aim with forest bathing is to allow your mind to hit ‘pause’ on pushing or constantly thinking about something that is worrying you.

Your mind, your thoughts are what puts your body on ‘stress-alert’.

While your body is on ‘stress-alert’ certain parts of your body (such as digestion and immunity) switch off automatically whilst placing a greater strain on other areas such as your cardiovascular and nervous system.

The good news is that it is possible to see positive changes in your mood and stress levels with each visit to the forest.

Remember to describe and score your recent mood and any other physical or emotional signs of stress before and after your forest bathing experience.

When you first arrive

Switch mobile phones off (you can take any photos or read messages at the end).

If you are with friends, remind yourselves how long your forest bathing experience will be and if you will stay close by or prefer to wander on your own. Agree a time to meet back up.

Then enter the woods, walking slowly, looking for a quiet area to begin, you can be in sight of each other just remember this is an inner silent experience.

I always find entrances to be powerful energy spots, and as you enter a large wood you can often sense a distinct change through your senses and intuition.

Set a simple intention

Setting an intention for your forest bathing experience is optional but can be very powerful.

You are reminding yourself, including your mind, why you are here.

What do you wish to gain from this practice?

Your Forest Bathing Plan

I always find it helpful to have a general plan and idea of what to do and then once I’m at the wood I tend to allow myself to be guided by my intuition as to the exact sequence.

The original Shinrin-yoku seems to have two distinct sections.

Slow Walking

Sit Spot

The idea with both is to mindfully immerse yourself with the forest through your senses.

So I thought it would be helpful to split your plan into the two sections. I have listed ideas to try for both.

Slow Walking – Sensory Observations

Forest bathing is about s-l-o-w-i-n-g down.

Walk slowly. Immerse yourself in the wood. Pause often. Take the time to observe the area to your right and left rather than just the path ahead.

Take the time to stop and immerse yourself in whatever you are seeing, hearing or touching.

If you are intuitive, open your awareness to the bird singing to you, the feel of the tree trunk beneath your hand or the tiny wild flower that caught your eye.

What do you sense? What do you feel?

One aim of forest bathing is to (re)connect with nature.

And it becomes easier when you slow right down and simply focus on one area at a time.

What do you see? How would you describe it?

Look at the colours and shapes and patterns that surround you.

What do you hear? How would you describe it?

Listen for bird song, the rustle of leaves, the sigh of wind

What do you smell? How would you describe it?

What scents do you detect? Flowers, trees, soil.

What do you touch? How would you describe it?

How does the ground feel under your feet? The air on your face? What do the trees and leaves feel like through your touch?

How do you feel intuitively?

What do you sense? **Optional

Mindful Walking

Mindful walking includes the sensory observations above and also inner observations of your body

Scan your body as you slowly walk and pause through the woods.

Start from the top of your head and gently bring your focus to each area, noticing any tensions and release.

Notice the movement of your body as you walk – your shoulders, arms and legs. Notice how your body feels when you stop and stand. Do you feel warm or chilled?

The idea is that every time your mind wanders you bring it back to observing your body.

Mindful walking is a whole self care practice on its own that you can include in your forest bathing experience.

Mindful walking includes the sensory observations above and also inner observations of your body

Tree Hugging

Yes it’s an actual thing.

Tree hugging has been shown to help relax you and release and balance those feel-good hormones.

It’s easy to do – simply hug a tree. Hug for as long as it feels right for you. The benefits are the same as if cuddling a pet or hugging a loved one.

Or…

Simply sit or lean against a tree which in India is called ‘Vriksha Ayurveda’ an ancient practice to absorb the energy of trees.

For those who are more sensitive and intuitive, hugging and connecting with a tree can be a profound energetic exchange.

Breathing Exercises

Breathing exercises can help you quickly tune into the woods and let go of any distracting thoughts.

You can use your regular meditation or yoga breathing exercises. Or simply focus on your breath slowly in and out. Allow yourself to go into a light meditative state of relaxation.

In the slow walking section you can pause every so often to focus on your breathing for a few minutes before moving on.

In the sit spot (below) you can again focus on breathing exercises to allow you to relax deeper.

You can also practice breathing exercises while leaning against a tree – after all the oxygen you breathe relies on trees!

Need ideas? Here are a couple of simple breathing exercises to explore and practice before you go.

Calming breath, Physiological Sigh, Heartmath Technique

Standing Yoga or QiGong Exercises (Optional)

You might like to practice a few of your favourite moves from class.

There is something very magical about performing them outside in nature.

Gentle moving meditations and breathing exercises allow you to move out of your head and into your body and heart.

Find your Sit Spot

A sit spot is a space in nature that you return to on a regular basis to sit and observe nature.

When I trained in herbal medicine I had a sit spot in my garden and close to the house. I would be observing a wild herb such as a hawthorn tree or patch of nettles through the year.

For your forest bathing experience you are looking for an area where you can sit for 10 – 30 minutes.

Be careful not to disturb wild flowers.

In the woods I would often find and sit on fallen trees and branches.

You can use your camping chair or waterproof picnic mat.

Many large public woods and forests provide seating along the paths

Carefully notice your surroundings as you sit.

Perhaps you are under a tree? Are there birds nearby or squirrels? Wild flowers? 

Once you sit you can repeat the sensory observations from your slow walk – perhaps in far greater detail.

Here are some forest bathing ideas for your sit spot.

• Breathing exercises
• Sensory observations – what can I see, hear, smell and touch?
• Meditation 
• Sketching what you observe.
• Prayer
• Journal – what do you feel? 
• Mindful snack
• Noticing patterns made by branches and leaves
• Wildlife watching – spend time observing the natural world that lives here.

The idea is to use these ideas to immerse yourself deeper in the natural world around you.

There are no hard and fast rules – explore and see how you get on

Continue & Repeat

You can alternate between slow walking and sitting as many times as you like.

Or you can just sit or just slow-walk.

Gratitude Walk Back

As you walk slowly back to your car and friends you can perform a simple gratitude walk.

How do you feel now? Calmer? Refreshed? Recharged?

How does your body feel?

Thank the natural space for the experience you have just shared.

Send special appreciation to any specific tree or plant, bord or animal that you connected with.
I think a gratitude walk back is beautiful because what we appreciate grows.

Garden Bathing

Garden bathing modifies forest bathing and is perfect for those who cannot travel, are short on time and/or have mobility issues.

Do you have a tree in or overlooking your garden? Or perhaps like me you have recently planted a young tree (or three)? A lot of the research is based on being near to a tree..

You can adapt your forest bathing plan for a regular mini garden bathing.

And if you have no trees in your garden you can still connect with nature whilst combining the other practices from your garden

Final Thoughts

So now you have all the elements to create your own forest bathing plan.

The best way is the one that works for you. If, say, you already practice breathing exercises as part of your regular self care menu – try them in the woods and notice any differences.

If much of this is new to you then approach your plan with curiosity to try it for yourself.

Personally I think a regular forest bathing practice can be preventative as well as manage the constant stress we all have to deal with.

My own approach is to use mini garden bathing as often as I can but also to join a friend and plan our forest bathing experiences through the year in local and not so local woods in the UK.

Don’t forget to journal or record your experiences – how did forest bathing make you feel? Your mood? Your thoughts? Any intuitive insights? How does your body feel?

Will you try forest bathing? What will you include in your plan? I would love to hear!

Keep in Touch?

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