You’re probably already familiar with some of the classic consumer technology that came out of Japan in the 1980s: Sony Walkman, Nintendo Entertainment System, CD players, laptops and digital cameras. But you may have missed one incredible export from the era, and it’s got nothing to do with technology: Forest bathing.
Long a part of Japanese culture, “shinrin-yoku” (known to Westerners as “forest bathing”) was embraced in the 1980s by the Japanese Ministry of Agriculture, Forestry and Fisheries, and promoted throughout the country for its health and wellness benefits. It didn’t hurt that the practice promoted tourism in the rural, forested areas of Japan at a time of rapid urbanization.
Here in the Hudson Valley, tourism is already through the roof, with record numbers of new transplants escaping urban areas. In light of the frenetic activity tourism has brought to our area, it can be easy to forget we’re surrounded by gorgeous, sprawling forests of astonishing variety. That’s unfortunate. The people who need the forests the most are those who drive, talk and act as though they were the only important persons on the planet.
Did Japan just give “walking in the woods” a brand name? Not exactly. After all, there are many ways to go walking in the woods: strenuous hikes, popular paved paths, roadside rail-trails. None of these would fit the definition of forest bathing.
A forest bath is all about immersive mindfulness. Picture this: You’re slowly walking down a natural wooded path, focusing on your senses, smelling the leaves and moss, hearing the soft crunch of your footsteps and the rustling of critters in the underbrush, soaking in the spectacular visual beauty of nature, breathing deeply, feeling grounded and calm. I don’t know about you, but I’m already more relaxed after writing that.
And if you’re beginning to think this is all sounding a bit woo-woo, a respectable number of rigorous scientific studies have been done proving a variety of health benefits, some of which may surprise you:
• Reduced stress: Multiple studies have shown that spending time in a forest can decrease cortisol levels, a hormone often used as a marker for stress. The calming nature sounds as well as the serene visuals of the forest also help reduce stress and promote relaxation.
• Improved mood: Forest environments have been associated with significant improvements in mood, combating symptoms of depression and anxiety. The peaceful and aesthetically pleasing settings can uplift one’s spirits.
• Enhanced immune function: Research indicates that forest bathing can increase the number and activity of natural killer (NK) cells, which help fight off infections and cancer. This boost in immune function is partly attributed to the inhalation of phytoncides, which are antimicrobial volatile organic compounds emitted by plants.
• Lower blood pressure: Studies have found that forest environments can lead to reductions in blood pressure, likely due to the relaxing natural sounds and reduction in stress hormones.
• Increased energy: People often report feeling more energetic after spending time in natural settings like forests. This revitalization effect is excellent for mental health.
• Improved sleep: Regular visitors to forests tend to have better sleep patterns. The natural rhythms and sounds of the forest can help regulate your body’s sleep cycles.
• Mental focus: Being in nature can help restore attention and relieve mental fatigue. Natural environments engage our minds in a gently captivating way, allowing our attention systems to rejuvenate.
• Decreased risk of chronic health conditions: Over time, regular engagement with forest environments may help reduce the risk of developing stress-related disorders, cardiovascular diseases, diabetes, and other chronic illnesses through its overall benefits for reduction in stress, improvement in mood, and other factors.
How does one transform a simple walk in the woods into a forest bath? Paramount in your pursuit of a forest bath is the environment you choose. Here, Hudson Valley residents and visitors have an enormous advantage. Minnewaska State Park and the Mohonk Preserve, while extremely popular and sometimes crowded, are vast enough environs for a semi-secluded forest bathing experience. The enormity of the Catskill Forest Preserve and the Slide Mountain wilderness offer greater privacy and a dizzying array of options. Perhaps the best forest destination is the one known only to yourself and a handful of others – just make sure you don’t miss any “no trespassing” signs.
Make sure to leave behind distractions. We’re looking at you, smartphone. At least set it to “silent.”
Don’t be in a hurry to get anywhere. Don’t be trying to get your steps in. Breathe deeply. Walk slowly and deliberately. You can certainly be meditative and mindful at any speed – jogging, hiking, kayaking all have their moments of Zen. Forest bathing is about feeling present and grounded in the environment. Stop often and for as long as you’d like to soak in nature around you. Be slow or be still.
The practice is essentially something that’s happened organically to most of us at some point – being out in the woods, stopping for a moment to take in the splendor of nature, listen to the sounds, smell the smells and gaze with awe into the recursive fractal patterns of nature. Forest bathing is about capturing, extending and deeply experiencing that moment.
If all of this seems a bit overwhelming, or if you’re brand-new to practicing meditation, you may want to consider signing up for a guided forest bathing experience at an area resort or retreat. Blue Deer Center (Margaretville), Mind the Forest (High Falls), Autocamp Catskills (Saugerties), Piaule Catskill (Catskill), and Mountain Top Arboretum (Tannersville) all offer paid forest bathing activities. For a super-luxurious experience, consider booking a rental deep in the woods – some are even advertised as “forest bathing suites”.
Join the family! 
