Right up front: YES! in capital letters and with exclamation mark. forest bathing is healthy. The forest is not only a CO² guzzler and oxygen factory, but also good for our individual health and for
recharging our batteries. As you can imagine, we don't need a bikini or swimming trunks to do this, but basically only one thing: time.
And this time should be worth it to us, says sports scientist Evi Kerschbaumer. She has been dealing with the topic for a long time and took an afternoon to talk to me about it. For our interview we met in Hafling and went for a walk in the forest. After a few steps we are already immersed in the green, which is not just green, but shimmers in all nuances: from very dark in shady places to brightly shining where the sun finds its way through the sparse beech stands.
Being in touch with nature
And that brings us right to the heart of the matter: "During forest bathing, we concentrate fully on our senses and are thus in the here and now. It is about seeing, hearing, feeling, smelling and tasting the forest. We let our world of thoughts rest and connect with nature," Evi explains. "Recognising the different shades of green can be a first step. You've opened your sense of sight and marvelled at how 'colourful' the green of the forest actually is - and that's just the visual, so it's only a superficial impression for now. The colour green has much more to it and has a relaxing and regenerating effect, for example."
So that's why being in the forest is healthy?
So green is the secret of forest bathing? "Green is part of it as a calming element, but not only," says Evi. Sure, I think, a walk in the forest calms you down, but so does a walk along a paddock with grazing animals. Keyword deceleration and so on... I therefore want to go into the detail and ask Evi what makes the forest different from a meadow. "The forest is good for you, whether you consciously immerse yourself in the forest atmosphere with all your senses or walk from A to B through the forest. You breathe in the spicy forest scent and are surrounded by the regenerating green tones already mentioned." I am amazed to learn that this has already been proven by scientific studies.
This is what science says
"Forest medicine refers to the health effects of essential oils in the air of the forests. These mixtures strengthen your immune system and thus stimulate self-healing. Terpenes make your body produce defence cells. That's why walks in the forest can even prevent diseases. Some terpenes support the activation of anti-tumour proteins, others lower stress hormones and strengthen the immune system," Evi explains. "But you can also consciously test the effect on yourself." She hands a piece of paper and I see five questions. "With this self-test you can record your subjective feeling before and after forest bathing. By writing it down for yourself, you bring it to your consciousness. You will be amazed at what comes out," says Evi somewhat mischievously. By the way, you can download the five questions here.
Lasting effect or out of sight out of mind?
I would now like to know whether the effect of the forest on my body stops as soon as I leave the forest. After all, not everyone has a forest on their doorstep and can quickly pick up a dose of greenery and forest scent. Evi immediately reassures me: "A single day of forest bathing increases the number of immune cells in the blood by around 40 percent for seven days. And if you spend two to three days in nature, you strengthen your defences for up to 30 days."
Increase the effect with targeted exercises
So is just spending time in the forest enough to achieve this health effect or do I have to do something for it? I'm a little sceptical, because I can hardly believe I'm getting so much good without lifting a finger. "Nature gives away her energy without asking for the slightest thing in return," Evi smiles. "Look, for example, she provides us with edibles at every turn," it says, picking a wood sorrel and eating it with relish. I also taste it hesitantly and am amazed at the refreshing aroma. Then she points to some wild strawberries and I understand: Yes, nature gives so much, we actually only need to take it. "Applied to forest bathing, this means that just being in the forest has a positive effect on us. However, specific exercises help you to build up a relationship/connection to the forest as a source of strength," Evi adds.
So forest bathing is better with guidance?
I ask Evi with which exercises I can best achieve my goal. "There are various possibilities, methods and exercises with which you can connect with nature/the forest and with your own body/mind/soul. With an experienced guide you can get to know these possibilities and experience this connection. Then, of course, you can pick out what is right for you and incorporate it into your future walks in the forest."
Where does forest bathing actually come from?
Now I would like to know who invented it and ask Evi for a short historical review. "Forest bathing or Shinrin Yoku is a nature-based method originating from Japan in the 1980s. The aim of the exercises is to relax and decelerate in nature and to fill up with new life energy." I ask in amazement if forest bathing is really only 40 years old. The concept itself seems very much like natural religions. To be honest, I had rather thought of the forest-loving Celts or something. "No," Evi smiles, "forest bathing comes from Japan and is already promoted by the state there as a recognised remedy."
Conclusion: Forest bathing is more than wellness
So forest bathing is more than a spa treatment? "Yes, the stay and the exercises in the forest have been proven to lower cortisol and adrenaline levels, the pulse rate normalises and blood pressure can drop significantly. Moods lift, sleep becomes deeper and more restful, and the number and activity of natural antibody in the body increases." I am impressed. But now enough of the theory. I ask Evi to move on to the practical part. Together we do the following five exercises.
Some simple exercises to get you started:
1. Shake your body, open all your doors and windows (senses: eyes, nose, ears, skin, mouth).
2.
OPEN YOUR EYES! Now go for some time with clear focus on the sense of sight, consciously concentrate, look, notice colours, shapes, lights, shades, see details.
3.
OPEN YOUR EARS! Now stand still, close your eyes and notice the sounds; birdsong, the rustling of leaves in the wind, the sound of water, ...
4.
Feel and
smell! Go on again and discover your surroundings with your hands and your nose, touch and smell the soft moss, the resinous bark, forest soil, ...
5. Let yourself drift, enjoy your relaxed breathing and just being without having to do anything. Give yourself a smile :)
I take a look at the piece of paper with the five questions and wink at Evi. I'll keep the result to myself, but I'll say this much to everyone out there: off into the forest!
...and: Thank you Evi!
Evi Kerschbaumer is a sports scientist and coach and is out and about in Hafling every week from April to October. With her friendly and unobtrusive manner, she helps interested people to open their
senses to the forest, to get to know the energy source oft he forest (Link) and how to use it for themselves.
Self-test experiment:
Can the effect of forest bathing also be measured by anyone?
Answer five simple questions on how you feel before and after forest bathing.
Click here for the questionnaire.