Forest bathing is a type of nature therapy used to improve physical and mental health by immersing one’s self in nature. It’s an amazingly effective healing technique; however – as the name suggests – it typically requires you find a natural outdoor environment.
Given my busy schedule as a medical student, then Family Medicine resident, and now working mom, I have had to get creative regarding improving my mental health through forest bathing. I can show you how to forest bathe in your own home.
You need to bring the elements of nature indoors. Think of all the sensory input you get from being outdoors. You see squirrels rustling through the leaves. You hear the birds chirping. You feel the wind in your hair. You smell the pine-like aroma of juniper berries. You can taste the sweetness of a fresh picked strawberry. Do your best to recreate this in your own home.
And here is a list of all the things you will need.
- At least one plant that brings you joy.
- A relaxing fragrance
- A sound machine
That’s all it takes to begin reaping the benefits of forest bathing. Read further to learn more about the history of forest bathing and how I crafted the best indoor forest bath.
Introduction to Forest Bathing
Forest bathing is also known as shinrin-yoku, a term coined by Tomohide Akiyama of the Japanese Ministry for Agriculture, Forestry, and Fisheries in 1982.
森林浴
Forest bathing expert Julia Plevin, in an excerpt of her book entitled Haiku to Shinrin-yoku: A Brief History of Forest Bathing, explained the significance of the kanji for shinrin-yoku.
In Japanese, the term comprises three kanji characters—the first character is composed of three trees and means “forest,” the second character is two trees and refers to the inter connectedness of the forest, and the third character connotes the luxury of being fully engulfed in the abundance that surrounds you
Julia Plevin, The Healing Magic of Forest Bathing
What I love about this explanation of the kanji characters is that it’s so simple, yet precise and impactful. Being out among the trees grounds you in reality that you are surrounded by everything you will ever need, so why not relax?
Why is Forest Bathing Good for Mental Health?
Forest bathing is good for mental health for many reasons, but one well-studied reason is a chemical compound known as phytoncides. Phytoncides are an essential oil produced by trees, and it’s nature’s way of keeping us happy and healthy. It has been studied extensively in vitro and in vivo. A small study in Japan showed that men and women who spent 2 nights in forest areas had an increase in Natural Killer activity (ie boost in antimicrobial and anti-tumor immune function) when compared to a normal working day. And the increased immune function lasted for 1 month. So the study suggests that you only need 1 forest bathing trip a month to maintain this boost!
There are many types of phytoncides.
| Phytoncides | Benefits |
| α-pinene | anxiolytic, sedative, anti-inflammatory, antioxidant, anti-proliferative, analgesic |
| d-limonene | anti-inflammatory, antioxidant, anti-proliferative, antidepressant, anxiolytic, anti-nociceptive |
| β-pinene | anti-inflammatory, antidepressant, anxiolytic, antioxidant, anti-proliferative |
| sabinene | anti-inflammatory, anti-proliferative, antioxidant, antimicrobial, antioxidant |
| myrcene | anti-inflammatory, anti-proliferative, analgesic, myorelaxant, sedative, gastro-protective |
| camphene | anti-proliferative, antioxidant, anti-nociceptive, anti-hyperlipidemic, metabolism |
The phytoncides that have the most impact on mental health is d-limonene and β-pinene. They have anxiolytic and antidepressant properties, reducing symptoms of anxiety and depression. Read more on how spending time outdoors improves mental health.
Why is Forest Bathing Good for Physical Health
Exposure to plant life has numerous physical health benefits including lower blood pressure and heart rate, increased concentration, increased energy levels, accelerated recovery after a surgery or illness, and improved sleep. The studies are extensive, and you can learn more at NY’s Department of Conservation. Essentially, you pick what’s ailing you and mother earth has already created the solution! So surround yourself with nature whenever possible, and when it’s not possible bring nature indoors.
What Do You Need for Forest Bathing Indoors
For those of us working crazy ours or those of us who are not near a natural park, bringing nature indoors is the perfect, convenient solution.
The first thing you want to do is get at least one plant for visual stimulation. I admit that I have killed many a plant before developing a green thumb, so if this is you, make sure you are selecting plants that are easy enough to care for. As they will be indoors, they will likely need to thrive without a lot of sunlight and water. Succulents are perfect indoor plants. And they have great textures, so you can add to your experience through touch as well.
Have as many plants as you can afford to take care of. And if you are only able to have one in your house, make it a snake plant. They are fairly easy to care for and are the best at cleansing the air around you.
To satisfy your sense of smell, why not purchase incense or candles that you can burn and really make a ritual out of this mini indoor retreat? There is actually a great candle that you can get at Kohl’s called Wood Wick that has awesome earthy scents like sage. The great thing about these candles is that it also has a wooden wick that crackles while it burns, so it’s a two-for in the sensory department. If crackling candles are not for you, you can always open a window to hear everyday sounds or use a white noise machine to play natural sounds.
How Do You Practice Indoor Forest Bathing
The steps to practice indoor forest bathing are straightforward once you have everything you need.
- Disconnect from all devices. You do not want to be interrupted with a work email or urgent call when you are trying to de-stress.
- Natural light is best for forest bathing indoors. If possible, stand near a window and focus on a green landscape outside to really add to the immersive experience.
- Remain quiet during the experience. You are giving your mind the chance to disconnect as well.
- Practice mindfulness, gratitude or breathing exercises for however long you can. Even 5 minutes a day has been shown to have a significant impact on your well-being.
- Perform a physical activity to help engage your body in the experience, such as yoga or stretching. You can even do mindfulness walking meditation in your home.
- Remember that forest bathing does not have to be a solo ritual. Take time to cultivate connection with your loved ones through this experience as well.
If none of these steps work for you at the moment due to budget, location, health or other circumstances, you can always close your eyes and imagine yourself amongst the trees.
10 Indoor Plants That Have Phytoncides
Indoor plants have phytoncides, so it’s entirely possible to reap the benefits of forest bathing without leaving your home. I have provided a list of indoor plants and trees that you should consider. My favorite is rosemary because it smells amazing, looks classy, is edible, and a great source of d-limonene. Unfortunately, it was one of my first plants meaning it died under my then non-existent green thumb. I have complete faith you will do better.
- Rosemary
- American aloe
- Giant Taro
- Bush Lily
- Snake Plant
- Rubber Plant
- Boston Fern
- Money Tree
- Heartleaf Philodendron
- Flamingo Flower
There are so many more plants, but hopefully one of these great indoor plants resonates with you.
My Indoor Shinrin-Yoku
For my first go at indoor forest bathing, I potted rosemary, aloe vera, a peace lily, and a few low light plants around my kitchen and living room. I already told you what happened to the rosemary. The aloe vera was a no-brainer for me because it can also be used for hair/skin care. I opted for the peace lily over the bush lily because of the aesthetic, but I find it wilts easily if you forget to water it. Surprisingly, many of these plants are still alive today, but are a little worse for ware as I am still learning to be a good plant mom.
And my husband, Tyler, took it up another notch by creating a terrarium above our fireplace where we are establishing a few bonsai trees. I leave the bonsai work to him.
Now that we own a house, we were also able to create a small retreat for ourselves by converting our back patio into a sunroom. It was a pricey and stressful experience, but every day we get to feel that much closer to the outdoors. I enjoy doing yoga in that room because I can hear nature, smell the freshly cut grass, and feel the sun shining on my skin. Tyler likes to read in the sunroom when it’s raining because the sound of the rainfall is soothing to him. And my son loves the ability to run in and out of the sunroom to play in the backyard. So the sunroom feels more like an extension of our backyard.
Practical Tips & Resources for Immersive Indoor Forest Bathing
Here are so practical tips and resources about indoor forest bathing.
Tips:
-If plants really aren’t your thing, then focus on artwork that emphasizes natural landscapes.
-Do not forget public parks, greenways, and botanical gardens if you live in a city. They may be closer to you than you realize.
-Take a brief walk at lunch or after work to reduce stress during the day.
-There is no reason you cannot turn a forest bathing into an ACTUAL BATH. Surround your bath tub with plants, light candles, play some music, pour dried lavendar flowers et voila!
-Find some virtual forest bathing groups or communities to cultivate connections with folks who share your interests.
Resources:
- Asheville Wellness provides virtual forest bathing experiences.
- For soaps and other supplies, Soap Distillery has a forest bathing collection.
- Check out Forest Bathing Central for their additional resources & private Facebook community.
- Check out Nature Connection Guide for book and gift ideas.
In Summary
I can think of no better way to sum up this post than by quoting a poet of ecology, Gary Snyder.
Nature isn’t a place to visit. It is home.
So whenever you feel out of your element in our digitized world and do-or-die culture, remember you can always go home.
