Forest Bathing

December 6, 2021— As the COVID-19 pandemic progressed, Bostonians spent more and more time outside. Liz Sullivan, director of External Affairs and Marketing for the Boston Parks and Recreation Department, observed that city green spaces "have definitely seen increased usage as Bostonians look for socially distanced options to safely enjoy outdoor recreation." For some, forest bathing became a way to cope with the struggles imposed by the pandemic.

The term forest bathing was coined by the Japanese government in the 1980s as a solution to two problems: rising levels of workplace stress in urban areas, and declining population in rural areas as people moved to cities for university and work. To forest bathe, you take in the forest atmosphere through your five senses. As the concept has increased in popularity, frameworks have been developed by organizations such as the Association of Nature and Forest Therapy (ANFT) to help people do this as a mindfulness practice.

Forest bathing brings people "a sense of belonging, of being aware of more than what's in our minds but in our bodies," says Nadine Mazzola, a certified ANFT guide. Mazzola is also the founder of the New England Nature and Forest Therapy Consulting and author of the book Forest Bathing with Your Dog. She explains that forest bathing brings profound benefits, particularly "having this sensory awakening of 'Oh, I'm one of the living things around us.'" She conducts guided forest bathing walks around Massachusetts, including at Tower Hill Botanic Garden in Boylston.

In the early days of the pandemic, Kyle Jacoby, Manager of Adult Education at Tower Hill Botanic Garden, increased the number of monthly forest bathing classes offered to accommodate the interest he saw for outdoor wellness-focused activities. "What's great about forest bathing is it's so intentional," Jacoby adds. "A walk in the woods is great, but forest bathing makes you be intentional in the space and think about it a little deeper. When you get out with enough people who make you notice all these things your walks become totally different."

While the forest bathing experience can be enriched when done with others, it is also a practice you can do on your own. Moreover, ANFT certified guide Tam Wiley of Toadstool Walks clarifies that "you don't need a guide to go have a meaningful, restorative time in nature," but someone keeping track of time and "holding space" so everyone is comfortable and feels included can facilitate the experience. "The practice in this way of being guided with a group can be really healing... and that's not the agenda," she adds. It can also just be a nice day, a nice time. But I definitely have felt that my world has expanded [through this work]."

"The practice in this way of being guided with a group can be really healing... and that's not the agenda. It can also just be a nice day, a nice time."

As pandemic restrictions have loosened, many have eagerly hopped back into busy schedules full of social events. At the same time, others are struggling with the sudden transition back to the pre-pandemic bustle. First-time forest bather Cheryl Cerny registered for a walk with Mazzola at Tower Hill this September.

"We went from this time where we were encouraged to take a deep breath and slow down," explains Cerny. "Now I feel like we're jumping back into everything. This was a way to slow down and stop my mind from racing. For some of us, even just being around other people for the day [can be] overwhelming and anxiety inducing."

"Mental stress and various mental disorders due to 'lockdown' and 'isolation' are major social problems," affirms Dr. Qing Li, the world's preeminent expert on forest medicine. He explains in his book Forest Bathing: How Trees Can Help You Find Health and Happiness how forest bathing can alleviate these issues. However, "the effect of forest bathing has been scientifically proven, but the general public does not know it." His research at Tokyo's Nippon Medical School has demonstrated that "forest bathing reduces stress hormones such as adrenaline, noradrenaline, and cortisol and boosts immune function by increasing natural killer [white blood cell] activity and anticancer proteins such as perforein, granzymes and granulysin." These positive effects can be seen after as little as 30 minutes of intentional time in nature, but Dr. Li recommends at least two hours of forest bathing practice if time allows. They are in part attributed to the chemistry of forest air, as tree-filled spaces have a higher oxygen content and emit phytoncides, which Dr Li's research has shown to boost the body's production of natural killer cells.

You don't have to travel far to experience forest bathing's health benefits. Wiley explains that forest therapy "is intended to be practiced in these sort of green spaces on the fringe of our cities, towns, and suburbs where we live." Boston is one of only two American cities where residents, regardless of their neighborhood, can walk ten minutes to a high-quality park or open space. Wiley offers guided walks in and around Boston including at the Arnold Arboretum and Franklin Park.

Mazzola is hopeful that interest will continue to grow. "This belonging, this relationship, this aliveness of being with other living things, like anything it's going to ebb and flow as we get busy into our lives, but I think that once people reconnect in their own way, that too will ebb and flow."