woman sitting on fallen tree in the middle of enchanted and misty forest  (von Juan - Adobe Stock)

Dear reader,

I know life can get overwhelming sometimes, you’re not alone. Let’s get away from work, school or the house and step into the forest. For this moment, drop your shoulders and let your tongue fall from the roof of your mouth. Imagine closing your eyes then, slowly, draw a deep breath in.

Can you hear the birds chattering softly and the lulling swoosh of the wind as tall pines sway?

Maybe a cool mist kisses your cheeks and sunlight peeking through an evergreen canopy warms you. Perhaps the thoughts swirling in your head still when you open your eyes to the sage glow of a forest all around. You feel calm, yet alert and you start to take note of the husks of prickly chestnuts that have fallen on the path ahead, the blue flutter of a jay’s wings, a twig snapping under the careful step of a doe and a yellow speckling of buds announcing spring. Everything is softer, quieter— refreshed.

German River inside a forest with sunlight, trees, and snow. (Von CaptionFLINT - Adobe Stock)

Serene moments are what many people seek when practicing forest bathing, or Shinrin-Yoku an ancient and honored ritual originating in Japan. It is simply the practice of wandering in the forest, typically alone, to create distance from everyday stresses and the loud buzz of technology, crowds and traffic. It allows an individual to meditate and absorb the healing properties of being in nature along with connecting back to oneself.  

In Germany, the practice is known as Waldbaden, derived from the word Waldeinsamkeit, meaning “solitude of the forest.” With lush and dense forests like the Black Forest, it’s not surprising that people have been practicing mindfulness by taking long daily walks among the trees for centuries.

As you travel through Europe, you may notice philosopher’s ways and writer’s paths. Writers and philosophers found value in taking nature breaks to refresh their minds and enhance the senses, which therefore enhanced creativity. The science may not have been well-known back then; however, the practice we see written about by the greats and their masterpieces reflect the benefits nature had on wellness. A German folksong based on one of Goethe’s poems “Ich ging im Walde so für mich hin und nichts suchen, das war mein Sinn,” meaning, “I was walking in the wood alone, and intended to look for nothing,” sums up the German way of forest bathing.

In recent years, forest medicine, an evidence-based preventative medicine has been on the rise as there have been more studies conducted to better understand the effects of forest environments on human health. It has been confirmed that the phytoncides, a type of oil, that trees release into the forest air increase NK activity, the number of NK cells, and the levels of anti-cancer proteins (perforin, granzymes, granulysin) in people. NK cells are white blood cells that destroy infected cells and cancer cells in the body. Phytoncides also lower the stress hormone, cortisol, lowers blood pressure and, most importantly, can decrease an individual’s risk of illnesses and cancer. Some studies have shown through blood tests and urinalysis that the effects of forest bathing for a couple of hours just once or twice having lasting benefits for over thirty days.

Forest Bathing and grounding, or ‘earthing’ go hand-in-hand or maybe more nose-and-foot. While breathing in the phytoncides in the forest air has its own health benefits, taking your shoes off and feeling the moss between your toes also has researched benefits that include reduced stress, controlled blood pressure, increased blood flow and reduced inflammation. Making direct contact with electrons on the earth’s surface is believed to stabilize one’s physiology. The overall conclusions of these studies: returning to nature is simply good for body, mind and soul.

A guide to forest bathing

Woman embracing nature in lush green forest (Von Introvertia - Adobe Stock)

Germany is a wonderful place to try forest bathing as there are many easy-to-navigate hiking trails all throughout. Even after three years of living in Germany, I continue to discover new trails in my village in the Rheinland-Pfalz area, and while I don’t advise beginners to do this, I feel safe going a little way off-trail to feel more in harmony with nature. There is something magical about minimizing modernized distractions and feeling truly immersed in the wild. If you’re not comfortable trying forest bathing alone, or if a forest isn’t easily accessible near your city, consider taking a weekend retreat.

There are many spa resorts that offer forest bathing to their guests, some with guided tours. Plus, you can soak in the added relaxation benefits of spa treatments. In the Rheinland-Pfalz area, the Spa Resort of Boppard offers a guided retreat. Bavaria has many programs for practicing forest bathing. The Bavaria Spas Association has initiated the “Forest Health” project, developed from the research and practice of forest bathing. Forest bathing master, Elke Seidel guides guests of ALEXBAD Spa through Fichtelgebirge Nature Park as part of a five-day program. Krafquelle Waldhauser offers guided meditation and yoga forest bathing experiences in Bavaria’s oldest national park. In the Harz Mountains, small groups are led by a forest bathing trainer at Altenau Resort. A simple Google search will pull up experiences like these and self-guided suggestions for forest bathing all throughout Germany and Europe.

Although, as long as you have a forest nearby, you can begin practicing the peaceful art of Shinrin-yoku, Waldbaden or forest bathing.

Sincerely,

Katie W. from Stars and Stripes