Hey guys, welcome back to the podcast. I am Amanda. I'm Laura. And I'm Kendra. And today I can't believe that we haven’t ever talked about this, but we're going to talk about something called forest bathing. The purpose of this episode is to explore the benefits of forest bathing, what it is, explain some of the scientific research, and provide actionable steps for physicians to practice it in their busy lives.
Imagine stepping into a quiet forest where the air feels fresh and the stress melts away.
This is the essence of forest bathing. Let's define forest bathing. It originated in Japan in the 1980s as a preventative healthcare practice. It involves immersing oneself in nature and engaging the senses mindfully. How is this relevant to physicians? Well, burnout rates among healthcare professionals are at an all-time high.
Obviously, we know this. Nature-based therapies offer a complementary tool for mental health and stress management.
So, there is some actual science regarding forest bathing. It can help several things, including stress reduction, immune function, mental health, and cardiovascular health. The first study about stress reduction is a 2010 study in Environmental Health and Preventive Medicine that found that forest bathing lowers cortisol levels, blood pressure, and heart rate compared to urban settings.
The reason for this is that there’s something called phytoncides, which are organic compounds released by the trees that enhance relaxation. Just spending 20 minutes in a forest can significantly reduce stress biomarkers. Let’s talk about immune function. I learned about this during COVID when we didn’t have much available. I was looking for anything and everything that hadn’t yet been tried to enhance people’s immune function, and one of the things that popped up was forest bathing. It was really cool because they took some medical students, I think from Tokyo, on a four-hour hike in a forest. Afterwards, they measured their natural killer cells.
Their natural killer cells had all increased and stayed elevated for about a week. Then they did a subsequent study to see if it was just the relaxation of taking them out of medical school. They took participants to a relaxing resort, but not in the forest. That helped some, but then they pumped phytoncides, the compounds they theorized to be beneficial, into the environment, and sure enough, it increased their natural killer cells by about half as much as the forest. I love this because when you’re out walking in the forest, it’s amazing to imagine these trees sprinkling little magic immune protectants on you. I like to imagine it that way.
Dr. Ching Lee, who conducted this research, showed that it boosts your immune system. There’s another study that shows forest bathing boosts your mental health. A 2019 meta-analysis published in Frontiers in Psychology found that forest bathing reduced symptoms of anxiety, depression, and fatigue. The thinking is that time in nature promotes mindfulness and reduces mental rumination, key contributors to emotional well-being. When you’re distracted by butterflies or the sounds of trees, it’s much easier to stay present. I mean, I’m also capable of ruminating in the forest, but it makes it easier to be mindful and present.
The last study we’ll talk about was published in the International Journal of Biometeorology in 2011. It showed that forest bathing improves heart rate variability, cardiovascular health, and parasympathetic tone, reducing stress on the cardiovascular system.
That’s amazing. I was talking to a client yesterday. She’s about to go through a stressful transition and said she needed to figure out how to take care of herself. She decided on a 15-minute walk in the woods around her house after work. She tried it before, and it had been beneficial. I loved it. This hits so many things—being in nature, getting a little exercise, and practicing mindfulness. You can almost be in a meditative state while hiking. You have to be present, or you’ll trip over tree roots. I think it’s a powerful way to combine wellness modalities in one package.
So, what are some practical applications for physicians in terms of forest bathing? As I was just saying, you can do micro doses of nature, visiting a nearby park or garden for 10 to 15 minutes, maybe during a break or on your way to or from work. I have one client who rides her bike to work and likes to stop at a park on the way home. She sits on a bench and soaks it in before going home to her kids.
Any time we spend like that, no matter how small, will make a difference for us and for the people around us. You can also take a weekend retreat. Dedicate half a day or a whole weekend to a forest hike or nature immersion. I love camping. I don’t do it often, but I love it. Backpacking, in particular, is incredible. There’s nothing like it to shift your perspective on what you need in life and how much joy you can have with very little in terms of material possessions. You also come to appreciate things like a hot shower and clean clothes so much more at the end of the trip.
I love being out in nature, even overnight. It’s a great way to get an extra dose and a great way to connect with your family if you choose to do that with them. Mindful nature walks are another option. As you’re walking, engage all your senses. For example, focus on the sound of the leaves rustling, the smell of the evergreen trees, or the texture of the tree bark. Sometimes, you can even taste the air as you walk.
Sometimes you can even taste the air as you’re out walking in nature. So, what are some techniques for how to do this? Number one, leave technology behind to minimize distractions. Of course, you could listen to a podcast or music, but there’s a lot of benefit to just listening to the leaves and the animals rustling in the forest.
Secondly, walk slowly and mindfully. This isn’t marathon training in the woods, although there are benefits to that too. It’s really about trying to soak it up, with no set destination or goal. However, don’t get lost in the woods. We don’t want to see you on *I Shouldn’t Be Alive* or something.
Number three, sit quietly, observe, and reflect. If you walk by a nice big flat rock that’s overlooking a stream, that’s a perfect invitation to sit down, reflect, and again, just soak in all the beautiful nature around you.
So, how can we introduce forest bathing to our patients? We can encourage them to spend time in nature for stress relief and mental health. This is such a powerful way to improve their well-being. Provide some resources for them. Suggest local parks, trails, or guided Shinrin-Yoku sessions. Shinrin-Yoku, by the way, is the Japanese term for forest bathing. Some places even offer guided sessions, which I think is incredible.
Share evidence-based benefits, like the studies we’ve mentioned, to improve patient adherence. Not all of our patients listen to everything we say, but showing them that it’s proven to help may increase the likelihood that they’ll try it.
What could be some barriers to implementing forest bathing for us and for our patients? Well, there might be a lack of nearby green spaces. If you’re in the desert, you can find alternatives. Being just outside is still a gift to your mind, body, and spirit. If you don’t have green spaces, you can have indoor plants, listen to natural soundscapes, or find some beautiful landscaping nearby.
Another barrier is limited time. This doesn’t have to be an eight-hour hike on a Saturday. Even stopping for five minutes on your way home can make a big difference. We can usually carve out, I mean, we can always carve out those tiny bits of time. It helps our brain overcome objections if we start with a small amount of time and then expand. Odds are, if you get started on forest bathing, you’ll want to linger a little longer.
Just decide, you know, this is something I’m going to do. Tell yourself, “I spend way too much time in front of my computer and indoors. I’m going to get some fresh air for five minutes every day on my way home from work.”
Okay, so we’ve talked about forest bathing and how it helps reduce stress, boosts your immune system, improves mental and cardiovascular health, and how you can get started with something as simple as getting an indoor plant or taking a 10-minute walk.
We always give homework, so the challenge this week is to take 10 to 15 minutes. If you live in the Arctic tundra, you might want to just get a soundscape and a plant inside. But if you can get outside and it’s decent and sunny, immerse yourself in nature for 10 or 15 minutes. Notice how you feel before and afterward.
If you do this, we’d love to hear from you. Please share your experiences with taking a walk in nature or incorporating it into your patient care. Email us at [email protected] and tell us about it. Be sure to tune in next week for another episode focused on wellness strategies for busy physicians.
If you’re stressed and want to talk to a physician coach, click the link below. There’s also a link to a free video: How to Crush Physician Burnout for Good Without Cutting Back Hours, Quitting Medicine, or Suffering in Silence.
Until next time, you are whole, you are a gift to medicine, and the work you do matters.
