Forest bathing can significantly increase energy and decrease anxiety, depression, and anger. Habitual forest bathing may help to decrease the risk of psychosocial stress-related diseases. Phytoncides are antimicrobial and antifungal compounds that protect a plant from disease or parasites. Visiting a forest (even just once a month) and breathing in these VOC’s “essential oils” such as α-pinene and limonene, can enable individuals to maintain a higher level of NK activity and improve immune system response.
Other benefits of phytoncides include:
Immune Response: increase NK cell activity and may reduce recovery time from illness
Anti-Inflammatory: common forest terpenes temper inflammation and reduce oxidative stress
Nervous System: phytoncides create a relaxation response, lowers nervous system activity and cortisol levels
Mood Enhancing: exposure to β-pinene has anti-depressive properties and reduces feelings of anxiety
Sleep: phytoncides like α-pinene enhance sleep efficiency
Blood Glucose: exposure to VOCs can reduce blood glucose levels
Heart Health: 20 minutes with the plants can lower blood pressure and heart rate
Other benefits from walking in nature include:
-increase vitamin D availability
-encourage physical activity, increasing energy and reducing fatigue
-absorb good bacteria for the microbiome, improve digestion
-bird watching and nature sounds boosts serotonin
-increase problem solving skills; promotes memory and cognitive health
-improves attention span and reduces risks for dementia
-strengthens nervous system, less prone to “fight or flight” response
Forest Bathing or Nature Walk:
Forest bathing or a nature walk broadly means taking in, with all of one’s senses, the natural atmosphere. Not simply a walk in the woods, it is the conscious and contemplative practice of being immersed in the sights, sounds and smells of the forest.
See
watch branches move, birds, forest animals
notice the play of light and shadows
observe all the colors and contrast of colors
Hear
try to identify each sound like an instrument in an orchestra
Smell
close your eyes and breathe in deep, recognize the smell of flowers, leaves, damp earth
Touch
explore the feeling of rough bark and smooth stones
Other Forest/Nature Games:
1.Count Game- Count 4 things you hear, 3 things you see, 2 things you touch and 1 thing you smell
2. Peek-A-Boo- What can you hear but don’t see? What can you see but don’t hear?
3. Rainbow Walk- One person chooses a color and others find it in the forest. Whoever finds it first picks the next color.
4. Reflection- Find something on the trail that represents you and share why you choose that object.
Green Home:
A home with plants and paintings/pictures of nature can also be beneficial to personal health and harmony. Below are a few ways to increase the benefits of nature indoors.
-Several house plants have shown to not only reduce depression and improve mood, they can also cultivate healthier air quality.
snake plant (sasevieria trifasciata)
peace lily (spathiphyllum)
pothos (epipremnum aureum)
-Play sounds from nature. Specific parts of nature’s soundscape, like a bird up in a tree, has shown to lower anxiety and foster concentration.
-Brew a cup of tea. The ritual of working with plants in tea form is an invitation to be peaceful and present, increasing mindfulness and decreasing over-active nervous system response.
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