When I was growing up, my Dad would often take my brother and I out for “a walk in the woods” on Saturdays. We spent hours climbing over boulders and logs, digging with sticks, turning over stones and searching for turtles and salamanders, all beneath the canopy of tall shady trees in Rock Creek Park. We didn’t have a set route or an agenda and we certainly weren’t monitoring how many steps we had on our fitbits, it was simply a time to get away from the house and out in nature. Looking back, I think my Dad was way ahead of his time in leading us in forest bathing. Popularized in Japan, forest bathing or “shinrin-yoku”, is the act of being in the forest for relaxation. And the health benefits have proven to be plentiful.

Studies have shown that this type of green therapy reduces blood pressure and heart rate. It also boosts the immune system, improves feelings of well-being and reduces the body’s production of the stress hormone, cortisol. Plus, exposure to natural light helps regulate your body clock which can help improve your sleep. Kaiser Permanente’s website states that enjoying time in nature improves mood, relieves mental fatigue and can even reduce anxiety and depression. All these positive outcomes are available to us without a prescription! 

Think of forest bathing as not quite hiking and not quite meditating, but somewhat of a cross between the two. It’s a mindful experience where we take time to notice our surroundings and soak them in. The next time you are out in a green space, slow down. Pause to listen to the rustle of the leaves in the wind or the sound of the birds. Observe the sun’s rays as they filter through the trees creating patterns on the ground. Notice the feel of the breeze on your skin and all the other sights, sounds and smells that you can take in. Perhaps bring your journal along to record what you are experiencing. 

Of course, you don’t need to live near a huge forest to reap the benefits. Time spent in city parks or even one’s own backyard can provide similar positive effects. Hospitals have found that patients who have a room with a green view have improved health outcomes and a faster recovery. Perhaps you could create your own green space indoors. Houseplants have been proven to reduce stress and anxiety and boost office performance and focus, as well.

Green therapy, a nature prescription, forest bathing—whatever you want to call it, enjoying time with nature is proven to be beneficial for your health and well-being. When we think of improving our health we most often think of working on diet and exercise, but improved mood, reduced stress, better sleep and more are all just a slow walk in the woods or a visit to a park away. Try to take some small nature breaks this summer and see if shinrin-yoku is helpful for you. Apparently, it’s really big in Japan.