Some are readers of The Check-Up. Ben, 87, of California, writes that he is healthier now than he was at 57, when he was in a stressful job. “My doctor got me off my high blood pressure and cholesterol medication,” he says. “I owe that to forest bathing!” He belongs to a group that goes on weekly trips to a local forest park, an activity he describes as “therapeutic, fun and magical.”
Others are intrigued by the concept of forest bathing but aren’t sure how to get started. “I’m a nurse and I work irregular hours and then spend time with my kids,” wrote Misty from Washington, DC. She finds it difficult to get out into the woods, and since many of her patients have mobility issues, she’s looking for advice on how they can experience the benefits of forest bathing.
I’m also grateful to another reader, Mariah Schug, a psychology professor at Widener University, who explained to me that her field has insights that could help people who can’t access the fully immersive experience of forest therapy. She cited a study conducted during Australia’s COVID-19 lockdown that showed people with views of trees and grass from their apartments had better mental resilience than those who couldn’t.
“A really simple thing that anyone can do is rearrange your furniture so that you get the best view possible,” she told me. Even just looking at greenery can reduce stress. Try orienting your sofa or dining table so that you can see the trees. If you work from home and have a garden, position your desk so that you can see it.
She also encourages people to bring plants into their homes and try their hand at gardening: Research shows that indoor horticultural activities like planting and working with soil can reduce anxiety and sleep disorders.
Similarly, Caleb from Maine, an avid birdwatcher, writes that he believes tracking birds benefits his mental and physical health. Data backs up his experience, with a study published in Nature demonstrating a link between listening to bird calls and reduced anxiety and paranoia.
For workers who can’t go outside and can only take short breaks, Schug suggests watching YouTube videos that include bird sounds and nature images: “You can eat your lunch at your desk and watch this video,” she says.
Of course, the better thing is to get outside and experience nature for yourself. Many readers have asked for recommendations on places to visit in Washington DC, so we reached out to Melanie Choukas Bradley, a Washington DC-based naturalist and forest bathing expert who has written a number of books depicting the natural wonders around the nation’s capital.
One of her favourite places is Tregaron Reserve. “It’s a magical place for forest bathing,” she told me. “It’s a wild garden with a pond and there are amazing bullfrogs that are always roaming about.” Her other favourite places are Oxon Run Park, Kenilworth Park & Aquatic Gardens, Theodore Roosevelt Island and Rock Creek Park.
Choukas Bradley has some more tips for finding time for forest bathing: She and her husband wake up around sunrise, sit on a bench outside their house, have a cup of coffee and get ready for the day. “We watch the birds and squirrels, and watch the sunlight filter through the treetops and then trickle down as the snow lifts,” she says.
She will also be incorporating forest bathing after outdoor exercise, which answers a question from Justin, a mountain biker and trail runner from Colorado, who wanted to know why outdoor activity isn’t as good as forest bathing.
Strictly speaking, forest bathing does not involve any activities that increase blood pressure or heart rate. Choukas-Bradley emphasizes that exercising in nature is a good thing, and I certainly agree. Justin shouldn’t stop exercising outdoors!
Choukas Bradley combines the two activities: “I love hiking, but I also like to take the time to stop afterward and listen to the breeze in the trees, the movement of the clouds, and the squirrels climbing,” she says. Maybe Justin could try the same: At the end of your bike ride or run, slow down and take in the views before heading home.
Here’s what I’ve been trying. I usually bike or jog outside a few times a week, often on beautiful local trails, but I’d never thought to stick around afterwards to experience nature. Now, after my workout, I stick around for an extra 10 minutes to stretch or take a leisurely walk. I take off my headphones, put my phone away, and let my senses engage.
I’m not sure yet if this is helping me relieve stress or improve my health, but I’m definitely starting to notice things I’ve never noticed before. One recent morning, I saw two playful rabbits and a woodpecker. I smelled the pine trees. I held a rock in my hand and noticed how smooth its edges were. I heard the birds chirping and the leaves rustling. It was calming, relaxing, and dare I say it, magical.
