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forest bathing
Historical Change to the Forest
The forest is a multifaceted place full of depth and power. It offers many opportunities for physical and mental regeneration, such as bathing in the forest, meditating, being silent or reading a book about the forest. People who spend a lot of time in the forest know about its beneficial power, whereas people who don't visit the forest so often tend to see the forest as something threatening. There are myths and fairy tales about the forest. Fantastic beings like elves and fairies, but also sinister creatures like giants and goblins. In the fairy tale, the forest was a place of refuge for Snow White, and a maze full of dangers for Hansel and Gretel. Our origins lead us to the forest: it offered us food, protection and materials for a safe home. The Germanic tribes worshipped trees as the seat of the gods. Freya, the goddess of love, lived in the linden tree and her husband Thor in the oak tree. People brought offerings to their gods for protection and a good harvest. Our view and attitude towards the forest has changed over the course of our history. Christianity brought about a change and banned other idols in the Old Testament. The forest was exploited as a source of food and materials. Whereas the forest was previously seen as a place of safety and living with the gods, the forest developed into a place where evil was lived, where robbers wreaked havoc and wild animals lived. The forest was avoided and only the outskirts were searched for mushrooms, berries and wood. By the end of the 14th century, large-scale deforestation had taken place and only a third of Germany was covered with forest.
The fairy tale collectors Brothers Grimm and painters like Caspar David Friedrich discovered the deep meaning and positive power in the forest that was lost through industrialization. People longed for a place to relax. The forest became a popular destination.
Today we know much more about the forest, its power and the positive influence it has on our bodies and minds. Many people visit the forest to exercise, go for walks or just to breathe in the green air. We have learned to appreciate and love the forest as a place of peace and quiet. It grounds us and gives us new strength in the ever faster, digital world.
The Discovery of Forest Bathing
It has long been known that spending time in nature is good for stressed people. This assumption has been scientifically investigated and there is increasing evidence that spending time in the forest has positive effects on our body and soul.
“Shirin-Yoku”, which means “bathing in the forest air”, originated in Japan in 1970. The Japanese Ministry of Agriculture, Forestry and Fisheries designated the Akasawa Natural Recreational Forest as the first “natural recreational forest” and national forest events have been held there since 1982. Every year, tens of thousands of people immerse themselves in the healing forest and walk one of the Shirin-Yoku hiking trails. You can stroll leisurely along trails of various lengths, linger as you please and actively see, hear, smell and feel your surroundings with all your senses. The forest path acts like therapy, is good for your health and lifts your mood. The high treetops, the singing of the birds and the moist forest air allow you to be completely present in the here and now, like a diver sitting quietly on the seabed, and to perceive only what is happening right now.
Dr. Qing Li of the Nippon Medical School in Tokyo was a pioneer in the research of forest bathing. Dr. Li, who has been described as "the world's leading expert in forest medicine," became interested in the medicinal potential of trees as a student while camping in the Yakushima forest. He has conducted numerous studies and demonstrated the positive effect of forest bathing on our immune system and psyche. He was able to demonstrate the positive effect of regular forest bathing on stress-related complaints (cardiovascular problems, metabolic disorders, autoimmune diseases). Forest bathing can help people with depression as well as people who have a physical illness, and both require less medication afterwards. People who often go out into the countryside have fewer headaches. School children are more receptive when they see a forest from their window. Each of us can use the healing power of the forest for ourselves and benefit from it.
Forest Bathing – Your Perfect Forest Experience
It's actually quite simple, but somehow not. There are no fixed rules or instructions. Unlike hiking, it's not about reaching a specific goal or pushing your personal limits. It's more about the actual path and consciously perceiving the forest with all your senses. The idea is to reduce stress and improve general well-being.
These 5 tips can help you to enjoy forest bathing:
- Be in the here and now! Experience your forest bathing with all your senses. Concentrate on the soft surface of the forest floor, the different smells such as pine needles or moss. Pay attention to the sounds such as the rustling of the leaves or the singing of the birds. And - especially in autumn - to the wonderful splendor of colors. The journey is the destination.
- You decide the pace of your walk in the forest. The important thing is that you fully immerse yourself in your experiences and are in the here and now.
- Take enough time and don't plan any important appointments on that day. There shouldn't be any rush before the appointment.
- Forest bathing is primarily about relaxation. So make sure you have enough rest periods when you feel exerted and take something to drink with you. Still water or tea is best.
- Leave your smartphone at home or, if necessary, in offline mode. This way you avoid unnecessary distractions.
Search for impressive moments
Regardless of how much time you spend outside, remember to look for moments that evoke awe—or wonder. One study found that “awe walks” increased well-being and social bonding in adults. You can incorporate awe walks into your forest bathing practice by walking a new path or looking at your surroundings with new eyes.
Where can you go forest bathing?
With around 11.4 million hectares of forest, Germany is one of the most forested countries in Central Europe. You don't have to spend hours in the car to get to the Black Forest. The nearest forest near you is just as good for soaking up the power of nature.
Depending on your preference, you can enjoy forest bathing alone or in groups.
And if you are drawn to a larger forest, we have some inspiration for you:
The Bavarian Forest is a low mountain range about 100 km long and up to 1456 m above sea level on the border between Germany and the Czech Republic.
Black Forest
The Black Forest is a mountainous region in southwest Germany bordering France. It is known for its dense, evergreen forests and picturesque villages. It was named after its dense canopy of leaves that let in so little light that it appears black. Many of the Brothers Grimm fairy tales are said to have been inspired by the deep green forests that stretch across the granite and sandstone mountains of Baden-Württemberg. Many hiking trails lead through the pristine, almost untouched landscape and immerse you in a fairy tale.
The Teutoburg Forest is a low mountain range in the Lower Saxon Uplands, up to 446 m above sea level. It stretches from the Tecklenburger Land through Bielefeld to Horn-Bad Meinberg in the southeast.
The Thuringian Forest is a wooded low mountain range in the Free State of Thuringia, reaching a height of 982 m above sea level and covering an area of around 1,000 square kilometres.
The Odenwald is a low mountain range reaching up to 626 m above sea level in southern Hesse, Lower Franconia and northern Baden.
The Spreewald is an extensive lowland area and a historical cultural landscape in the southeast of Brandenburg. Its main feature is the natural branching of the Spree river.
The Palatinate Forest low mountain range in the state of Rhineland-Palatinate is the largest contiguous forest area in Germany.
The Fichtel Mountains are a low mountain range up to 1051 meters high in the northeast of Bavaria and the northwest of the Czech Republic. The Fichtel Mountains Nature Park was created in 1971.
Other places where you can try forest bathing :
Taiga forest, FinlandFinland's taiga forests offer some of the most remote forest wilderness in the world, just below the Arctic Circle and a stone's throw from the Russian border. Nature lovers can enjoy hikes through Hossa National Park, which is filled with pristine lakes and evergreens and offers a hike that leads through its 4,000-year-old rock paintings.
Look out for rare European wildlife such as wolves, bears and wolverines, which are extinct in most other areas, as well as reindeer, moose, pine martens and lynx.
Puzzlewood, Gloucestershire, England
Puzzlewood is one of the most magical places in the Forest of Dean for forest bathing. The twisted yew trees, mossy rocks and small wooden bridges will make you feel like you are in a fairytale.
The tranquil, moss-covered forest is also where JRR Tolkien is said to have found inspiration for the forests of Middle-earth, and it served as the forest moon of Endor, inhabited by Ewoks in Star Wars: The Force Awakens.
The lush landscape has also been featured in television shows such as Merlin and Dr. Who, making it a popular tourist destination. In fact, the local tourism board has created a film and TV trail to help visitors identify key filming locations.
Sabah, Malaysia's rainforest on Borneo
The rainforests of Borneo are the oldest rainforests in the world, dating back over 130 million years. There are 750 different tree species in this region, compared to 700 in all of North America.
There are also over 1,600 known animal species, making it the ultimate paradise for forest bathing, while you can look out for mammals such as the pygmy elephant, orangutans, sun bears and civets. If you're lucky, you might even spot the rare clouded leopard.
A night walk is one of the most unforgettable but also dangerous experiences, so an experienced hiking guide should be involved.
Located on Australia's northeast coast and stretching to deserted tropical beaches, the Daintree Forest is one of the most spectacular in the world and offers the opportunity to immerse yourself in a biodiversity hotspot that is home to 90 percent of the country's bat and butterfly species.
Take a walk along the rainforest boardwalks yourself or join an Aboriginal guide to Mossman Gorge and learn about local medicinal plants and spiritual practices. It is easily accessible from Cairns, Port Douglas and Cooktown.
Keep an eye out for the elusive and rarely seen cassowary – if you see one, locals say it's time to buy a lottery ticket.
One of the most unusual forests in the world, the Crooked Forest is a grove of oddly shaped pine trees located just outside Nowe Czarnowo, Poland. They didn't get here by chance, and no one knows how it happened. Some believe they were planted nearly a century ago using a special technique to produce naturally bent wood for shipbuilding and furniture, while others believe the young saplings were crushed by tanks during World War II.
Whatever the reason, a walk here is sure to make you feel like you are in your own mythical story.
What does forest bathing do?
When you take the time to be in this natural green world with your full attention in the here and now, research has shown that there are numerous benefits for your mind and body.
Quiet
Going for a walk in nature and stepping away from screens is one of the most efficient ways to experience calm. At the same time, when we enjoy nature, we turn off rumination, worry, and obsessive thinking. Instead, we take a break and give ourselves time to recharge and appreciate.
Plants and trees produce a substance known as phytoncide. This essential oil repels insects and germs from plants and trees. Its antimicrobial properties can have an impact on immunity.
Breathing in forest air increases the number of natural killer cells in our blood. These killer cells are used by our body to fight infections and cancer. A Japanese study found that people who take forest baths show an increase in the number and activity of these killer cells. Phytoncides also improve sleep, mood and attention, as well as creativity. stress reduction
The benefits of forest bathing are becoming increasingly recognized. Participants in a recent study who routinely walked through forests had lower blood pressure. Exposure to tree oil and walking through the forest may also help reduce anxiety.
In fact, forest bathing is becoming increasingly popular alongside other stress-reduction techniques. Forest therapy is recommended by psychologists to reduce the risk of psychosocial stress-related illnesses.
Academics at Derby University conducted a meta-analysis of existing research and concluded that connecting with nature is linked to happiness and mental wellbeing. Spending time in nature releases hormones linked to the pursuit of happiness, connection to calm, and threat avoidance.
Participants in a study conducted by David Strayer, a psychology professor at the University of Utah, saw a 50% improvement in creative problem solving after three days in nature without access to modern technology. Improved immune system
Based on the study of Qing Li, a Japanese Shinrin-Yoku researcher, when we visit forests, trees and plants, we inhale phytoncides because plants emit phytoncides. It increases the activity of natural killer cells that help our body fight disease.
Trees send out chemical messengers to communicate with each other. These so-called terpenes show that various ones are effective against inflammation in the brain, liver and pancreas, thereby maintaining the health of these vital organs. The terpene borneol protects the brain and nervous system and can help prevent degenerative brain diseases caused by inflammation, such as Alzheimer's.
Forest bathing helps prevent the growth of cancer cells, thanks in part to the terpene D-limonene. This terpene has anti-tumor properties and studies have shown it to be effective against breast, colon, pancreatic, liver and colon cancer. humidification of the respiratory tract
Since the trees are busy converting CO2 into fresh oxygen for our lungs, forest air is noticeably fresher than city air or even other natural environments.
Not only is the air cleaner, but the compounds naturally released by trees reduce inflammation.
D-limonene, found in some forest air, reduces lung inflammation.
Those with respiratory problems such as asthma and COPD have shown improvement after forest bathing as oxygen levels increase and inflammation decreases.
One of the main causes of several health problems is inflammation, including skin conditions such as psoriasis and eczema. Forest bathing can help reduce these skin conditions.
Terpenes, found primarily in conifers such as cypress, fir, and pine, are some of the most important anti-inflammatory components released by trees into forest air.
Does forest bathing also work in winter?
In principle, forest bathing is also possible in winter. Some stimuli are missing, such as the colorful leaves in their different seasons and the singing of birds. But even in winter, the forest can slow us down and the healthy terpenes are still in the air. And: exercise outdoors is good for the body and mind at any time of year.
How much does forest bathing cost?
Forest bathing is free. Anyone can do it and you don't have to be particularly fit or athletic. However, if you want to learn forest bathing under professional guidance, you can also attend a course or seminar. Prices vary depending on the content and length and cost between €30 and €80 in Germany.
forest knowledge
The forest provides a habitat for numerous animal and plant species. Thanks to photosynthesis, it provides us with the oxygen we need to survive and provides food and a home for animals and insects. For humans, the forest provides jobs for millions of people as a source of wood and is both a place of fitness and peace. It radiates a lot of peace and serenity and yet is so powerful and inspiring for us.
There are four billion hectares of forest in the world, which is almost a third of the world's land area. About two thirds of all known animal, plant and fungal species live in forests.
- As already mentioned above, Germany is one of the most forested countries in Central Europe with a total forest area of 11.4 million hectares.
- The states of Rhineland-Palatinate and Hesse have the largest forest shares (in relation to the state area) with 42% each.
- 48% of Germany's total forest area is privately owned. The rest belongs to the federal states, as well as cities and municipalities.
- There are a total of around 90 tree and shrub species in German forests. The four most common are spruce (26%), pine (23%), beech (16%) and oak (11%).
- The native deciduous trees such as beech and oak reach a maximum height of around 35 - 45 meters. Spruces, on the other hand, can grow up to 60 meters tall, making them the tallest native trees in Central Europe.
- 47% of the forests in Germany are designated landscape conservation areas and 38% are nature parks.
- Every year, around 110 million cubic metres of wood grow in German forests. This is at least forty times the volume of the Great Pyramid of Giza. Of this, around 64 million cubic metres are harvested. This means that less wood is harvested in Germany than the average amount that grows back each year and is an indication of sustainable forest management in this country.
- More than 70% of Germany's total forest area is managed according to the strict criteria of independent forestry certificates, such as the PEFC and FSC seals. They are considered proof of sustainable forest management, which is the basis for the positive development of our German forests.
- The forest stores around 2.6 billion tons of carbon every year, making it a valuable climate protector. It compensates for around 14% of CO2 emissions in Germany.
- At the same time, the forest is a victim of climate change. "The extreme weather events caused damage amounting to around 13 billion euros nationwide between 2018 and 2020," explained DFWR President Georg Schirmbeck.
- There are over 90 billion trees growing in Germany. That means there are about 1,000 trees for every resident.
What is your favorite forest memory?
Whether you're taking fast mountain bike rides, discovering new forest trails or just sitting quietly on the forest floor: a trip into the forest is the ideal way to relax, recharge your batteries and appreciate even the little things.
What connects you to the forest? What is your favorite forest memory? Write it to us in the comments below!
Thank you very much for reading and best regards
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