07.06.2024 Christin Müller 7852

Forest bathing: How does it work?

Have you heard of Shinrin-yoku? Called forest bathing in this country, this exercise involves immersing yourself in nature, looking at or touching trees, perceiving the silence of the forest, taking in the smell of the damp earth and leaves - and thus saying goodbye to stress

The practice of forest bathing

It reduces stress, improves mood, lowers blood pressure and even strengthens the immune system: forest bathing, or "shinrin-yoku" in Japanese, was introduced in Japan in the 1980s and means "immersion in the forest atmosphere" or "forest therapy". It is based on the practice of moving consciously and slowly in the forest in order to experience the natural environment with all your senses.

Forest bathing does not necessarily involve physical activity such as hiking or jogging, although you do get some exercise of course. Rather, the focus is on immersing yourself in the forest environment, enjoying the peace and quiet and surrendering to nature with all five senses.

Forest bathing appeals to all the senses:

Fragrances and aromas: the role of "terpenes"

The scent of damp earth and resinous pines fills the air, lime blossom exudes its delicate aroma, it smells of mushrooms that have sprouted from the ground overnight: What our nose detects here are so-called terpenes - organic compounds that occur in many plants and are responsible for their characteristic odors.

They form the unique "forest scent" and play a significant role in the positive effects of forest bathing, as they have an anti-inflammatory, antimicrobial and stress-relieving effect.

Health benefits of terpenes

1. stress reduction: Some studies suggest that inhaling the terpenes emitted by trees can lead to a reduction in stress and anxiety. This is measured by the reduction of cortisol levels in the body, a hormone associated with stress responses.

2. mood enhancement: Terpenes can brighten the mood and contribute to a sense of well-being. They can influence the production of neurotransmitters such as serotonin and dopamine, which are responsible for our mood and our sense of happiness.

3. improvement of immune function: Some terpenes have antimicrobial properties that can strengthen the immune system. In addition, research has shown that spending time in the forest and breathing in the air there, which is rich in terpenes, can increase the activity of so-called natural killer cells. These cells play a key role in the defense against infections and in the response to certain types of cancer.

4. improvement of respiratory health: Terpenes can also have positive effects on the respiratory tract by providing anti-inflammatory effects. People with respiratory conditions such as asthma or chronic bronchitis in particular benefit from forest bathing.

5. lowering blood pressure: There is evidence that inhaling terpenes, especially in the calm and relaxed environment of a forest, can help to lower blood pressure. This is probably a combination of the stress-reducing effect and the direct effect of certain terpenes on the body.

The number of killer cells increases in the forest

Several Japanese and Korean studies show that even a short, relaxed walk through the forest has an impact on our health. In the forest, the number of killer cells increases and the immune system improves. Blood pressure, cortisol and pulse rate decrease after just a short time in the forest.

In Germany, the medical benefits are still being researched. However, one thing is certain: the positive effect of the forest on the stressed soul and night-time sleep. Dawdle, take time to breathe, switch off your thoughts and just be in nature. Afterwards, you will feel decelerated and revitalized. The fresh air does the rest.

Strengthen your creativity and intuition through "forest bathing"

While science is still in the process of understanding all the mechanisms by which forest bathing works, it is clear that connecting with nature can have profoundly positive effects on health.

Creativity and intuition in nature

Creativity and intuition are essential human qualities that are often expressed in art, literature or science. But they can also be experienced and discovered deep in nature.
When we open ourselves to nature, we encounter a world rich in inspiration and unimagined possibilities that stimulate our creativity and intuition in unique ways.

Nature as a source of creativity

Nature itself is a prime example of creativity. From the infinite variety of shapes, colors and patterns in flora and fauna to the complex ecosystems that develop and function in perfect harmony, nature shows how innovation and creativity ensure survival.

This wild natural creativity invites us to reflect on and expand our own creative processes. It encourages us to think outside the box and explore new perspectives and solutions.

Intuition and nature

Intuition, the immediate understanding or knowledge without conscious reasoning, is also a key element that can be experienced in nature. Intuition can flow and deepen in the silence and seclusion of the natural world.

The intuitive connection with nature enables us to develop a deeper understanding of the world around us and our own place in it.

The historical background of forest bathing

The practice of forest bathing originated in Japan as a response to the way of life in crowded cities and the associated stress factors. "Shinrin-yoku," (forest bathing) was introduced by the Japanese Ministry of Forestry in the 1980s.

The initiative was significantly supported by Dr. Qing Li, a leading expert in the field of forest medicine and professor at the Nippon Medical School in Tokyo, and supported by research results. Qing Li's study results indicated that forest bathing increases the activity of so-called natural killer cells - a type of white blood cell that plays an important role in the immune system, e.g. in fighting cancer cells(forest bathing study).

Forest bathing in the greenery of the pme Academy

Forest bathing at the pme Akademie im Grünen focuses on relaxation, strengthening resilience and experiencing meaning. Each participant can create a very personal definition for themselves after the forest bath. It's all about carefree immersion in nature and activating the five senses.

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Our seminars in the Waldbad run like this:

1. introductions and introduction
After a short round of introductions, the meaning and purpose of forest bathing are explained in more detail, and then it's time to get started.

2. practical exercises and slowing down
Through targeted practical exercises and conscious physical and mental slowness, we put everyday life aside, slow down the carousel of thoughts and reduce stress and strain. You will come into contact with yourself, strengthen your awareness and find peace in order to return to yourself and strengthen your resilience.

3. closing ritual
Forest bathing is rounded off with a tea ceremony and a small picnic.

Events at the pme Academy in the countryside