Forest bathing: how embracing this simple practice can boost your health

Forest bathing is most definitely a term that gets lost in translation and doesn't truly encapsulate the Japanese meaning of the term 'Shinrin-Yoku'. But, 'bathing your senses in the atmosphere of the forest' doesn't exactly roll off the tongue. Whatever you want to call it, forest bathing is a proven stress-buster, and with today's frantic lifestyles, we need it more than ever...

Shinrin-yoku is the Japanese art of forest bathing that has been gradually gaining ground in the western world. Even the royal family are fans, with the Duchess of Cambridge co-designing a garden at the Chelsea Flower Show inspired by shinrin-yoku.

Proponents of forest bathing believe that time spent under the trees' canopy is a critical factor in the fight against diseases of the mind and body. And there may be something in it. Walks in nature have been proven to be hugely beneficial for both body and mind by lower blood pressure and stress levels and boosting our immune systems.

Even looking at pictures of nature can help if you are feeling stressed, so imagine how good you'll feel after a morning spent walking through trees and flowers, immersing yourself in the lush surroundings. Our guide shows you how to make the most out of time in nature:

Step 1: Switch off

First of all, put your phone away. This is about you communing with nature, so no technology is allowed! Start slowly walking down a random path in the forest. It can be tempting to map out a route, but you need to get out of your head so try to wander as aimlessly as possible. Take your time and walk slowly. You'll soon notice all those small things happening around you - the squirrel scurrying to the top of the tree, the birds flying overhead - drink it all in with your eyes and enjoy it.

Step 2: Be mindful

You might feel like you have been 'forest bathing' all your life. But, how present have you really been when out walking? Do you chat on the phone with a friend as you walk around your local forest? Have you been mentally planning your meals for the week on your weekend hikes? 

What makes forest bathing different to your usual routine is you being mindfully in the moment. Let your senses help you to focus - pay attention to what you are seeing, touching and smelling. Make conscious contact with the earth when you walk. Are you aware of how your feet touch the ground? Feel how the earth carries you.

Step 3: Every little helps

Ideally, your forest bath will be around two hours long; if you can stay even longer, great! Pressed for time? Then your local park or garden can double up as a forest too. 

Step 4: Let it sink in

Don't rush off to any appointments immediately after your forest bath. Being silent or quiet for a while afterwards will let everything sink in slowly. Research shows that a forest bath of a few hours can positively affect your physical and mental health for up to seven days afterwards. Write down any thoughts or insights you had because they may help you reflect on restfulness in stressful times.

Why not clear your diary for next weekend and spend the day mindfully enjoying all nature has to offer. If you want to make this practice a regular part of your life, check out The Forest Bathing Institute, which runs 'Forest Bathing + Mindfulness in Nature' events all around the UK.