What is Forest Bathing & Sunbathing?
A calm mind, open heart, and rested body—there are so many benefits to nature bathing. If you often find escape in your daily shower, consider treating yourself to the healing properties of Mother Nature through a nature bath. Here, you’ll find some ideas for nature bathing to reduce stress, improve your mood, and boost your well-being.
what is nature bathing?
Nature bathing is an act of slowing down. It’s a relaxation practice where one spends time outdoors and basks (“bathes”) in the energy of the surrounding natural elements with all five senses.
Since the beginning of time, cultures worldwide have connected with Mother Nature through ceremonies and rituals.
Nature bathing is no different. It can take many forms, like sunbathing or forest bathing, but its essence remains the same: to help you reconnect with yourself and something greater than yourself.
THE BENEFITS OF NATURE BATHING
It’s no surprise that nature bathing is often described as mindfulness, meditation, and therapy combined. Think about the inner peace and calm you get after spending time in the sun, catching up with your BFF, and your favorite beverage in hand.
Here are some ways nature bathing benefits our mental and physical health:
reduce stress and cortisol levels
regulate our natural circadian rhythm and improve sleep
improve the release of toxins
increase memory, focus, and creativity
boost immunity and promote healing
Some say it’s science. Some say it’s magic. When it comes to the power of Mother Nature, I truly believe it’s both.
sunbathing
As a child, I lived for summer days outdoors; any day in the sunshine was a good day for me. Once I was old enough to decide where I'd travel to and where I'd like to live, the sunshine became a factor in my plans. I love exploring deserts and remote island beaches, with high sun overhead illuminating the day.
sunbathing benefits
Natural light helps regulate our natural circadian rhythm: the natural clock that supports our body in carrying out day-to-day functions.
This rhythm regulates our serotonin and melatonin production. Serotonin is found throughout the body, giving us feelings of well-being. Melatonin is released by the pineal gland in our brain, regulating our sleep and wake cycle. When we take in healthy amounts of sunlight, these hormone levels find a state of stasis.
Most of us know that over-exposure to the sun can be damaging; however, the daily practice of small amounts of sunlight exposure has many benefits. Studies have shown that exposure to this natural source of fire has psychological benefits: uplifting our mood and creating a sense of focus and calm, as well as physical benefits like improved circulation and release of toxins.
HOW TO sunbathe safely:
Begin a sunbath by finding a space outdoors with natural sunlight, avoiding intense, direct rays. Wear light-colored natural fiber clothing, and remember to apply your favorite sunscreen with SPF 30 before starting.
If the temperature is hotter, drape a cool towel over your face and head. If you are sweating, move into a space with less direct light.
Choose a time of day when the rays are indirect—shortly after sunrise or close to sunset. The ideal time is before 8 AM or after 5 PM.
Soak in the sun for up to 20 minutes, ensuring that you’re hydrated and paying close attention to how you feel throughout the practice.
To close the sunbathing therapy session, take a cool shower, rinse the body of toxins released through sweat, and bring the body temperature back into equipoise.
Forest Bathing
One of the most earthly practices available to us is the simple act of slowing down and spending time deep in nature, immersing ourselves in the essence of the outdoors.
Shinrin-Yoku, known as ‘forest bathing,’ means taking in the atmosphere and experience of the forest while enjoying a leisurely walk amongst the trees.
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the benefits of forest bathing
Shinrin-Yoku is a highly regarded practice for healing in Japanese medicine. It’s said that spending time amongst trees creates calming neuro-psychological effects through changes in the nervous system, reducing the stress hormone cortisol and boosting the immune system.
Over 60 Shinrin-Yoku forests in Japan are certified by the Forest Therapy Society. While you may not have a flight booked to Japan anytime soon, there are ways you can replicate the experience at home.
If you choose to visit one of the certified forests, called “Forest Therapy Bases” and “Therapy Roads,” you’ll find they’re well lit with gentle slopes, are completely barrier-free environments, and are fully wheelchair accessible.
Growing up, I lived in an area with a small forest behind my house. It seemed much more significant to me as a child than it likely was; however, I can vividly recall standing in the woods and feeling incredibly free and connected to the power of nature.
A few summers ago, at Banff National Park in Alberta, Canada, I committed to trying forest bathing for myself. I hiked deep into the woods and spent time connecting to my five senses while drawing on the forest’s rejuvenating energy.
HOW TO practice forest bathing:
The simple goal of forest bathing is to invite nature in through all five senses and feel into the subtle energy of the forest. To try forest bathing in your local environment, start by finding a park or forest in your home community.
Once you arrive, pack your phone away. If you’d like to keep it with you for safety, that’s fine; however, place it somewhere where you won’t have the urge to use it unless in the case of an emergency.
Once you’ve arrived, walk, and breathe. Enjoy the feeling of sunlight on your skin, and notice the sounds of leaves beneath your feet and rustling wind in the trees. Notice the myriad of colors amongst the trees, and take in the aroma of damp moss or blooms of the local flora.
Observe the light and shadows, the temperate, the sensations of the season, and the beauty that permeates the landscape.
Pause from time to time to gaze down the path ahead, paying attention to the fine details along the way. Then, take a few moments to rest, tuning deeply into the environment. If you’re forest bathing with others, commit to walking in silence until the end of the experience.
Once you’ve completed the journey, share your experiences and celebrate your newly found sense of serenity.
If you’re living in the city or can’t find a forest or park nearby, bring the forest into your home self-care experience by incorporating essential oils like hinoki, Aomori Hiba, and cedar into your bath or shower.
THE POWER OF NATURE
We are all connected. Being outdoors and soaking in the gentle love of Mother Nature reminds us of our personal power. Whether it’s through a sun bath, a forest bath, or even just a walk by the ocean, open yourself to the possibility of receiving all the benefits and more. Like a meditation or yoga practice, what comes up is always better than what we expect.
