How do we know this? Let us move, for a moment, to Yakushima – a volcanic Japanese island. It is covered by an ancient cedar forest. The scent that lingers there is unique, hard to compare to anything else. It was there, in the 1980s, that Yoshifumi Miyazaki and a group of scientists first con- ducted research confirming the beneficial effects of forest therapy on human health – both mental and physical. They showed, among other things, that forest bathing (shinrin-yoku in Japanese) reduces salivary cortisol levels. Since then, so-called forest therapy centres have started to appear around the world. Another breakthrough discovery was made by Dr Qing Li, who found that spending time in the forest also positively affects our immune system. This was determined by measuring levels of immune cells known as natural killers, which help eliminate damaged, infected, or cancerous cells. So let us go to the forest – though it will not be just an ordinary walk. You will need to focus – but only on what brings you pleasure. How the moss shimmers like gold!* Remember how the forest smells after rain or in the morning, when it is covered in dew. Or in the fall, when mushrooms begin to appear. Most of us associate these scents with pleasant memories.

They are enjoyable, they evoke feelings, but it turns out they also have a beneficial impact on our health. The components of the microbiota – specific microorganisms we absorb through food or the respiratory system – work in our favour. One bacterium worthy of special attention is Mycobacterium vaccae – an aerobic soil-dwelling bacterium that aids in the treatment of dermatological diseases, including atopic dermatitis. Our immune system is also supported by phytoncides – substances produced by plants for defence or communication. They have antibacterial, antifungal, and antiviral properties. The effect of essential oils is also important, though their mechanisms of action vary, as well as the air humidity, which is higher in forests than in cities. This, in turn, contributes to better moisture levels in the mucous membranes.

Let’s go!
Do you want to learn more about forest bathing?
Check out these books:
Katarzyna Simonienko, „Lasoterapia”, Bielsko-Biała, 2021;
Qing Li, “Shinrin-Yoku: The Art and Science of Forest-Bathing“, 2018.

A hundred oaks rustle with the wind!*
And that sound soothes as well, just like the scattered light. Scientists have repeatedly studied the effects of forest therapy on blood pressure, showing that among people who spent time among trees, it was lower. Their heart rate also decreased. And if we add to this the fact (also confirmed by research) that being in the forest calms our autonomic nervous system – the parasympathetic activity responsible for stress reduction and relaxation increases, while the sympathetic, stress-related activity significantly decreases – then one conclusion becomes clear: for all of us living
in a rush and constant lack of time, the forest is absolutely necessary.

Scientists have also found that for people in a state of chronic stress, forest bathing reduces cortisol levels in both the blood and saliva.
Among young adults studied, it also lowered concentrations of adrenaline, noradrenaline, and dopamine in urine, as well as daily fluctuations in the rhythm of amylase secretion. Relief, calm, tranquillity – these were the subjective feelings reported by participants during shinrin-yoku, though in a way, these were also confirmed by the results of studies involving people suffering from depression. Forest therapy can significantly improve their mental state. There is plenty of evidence, so it is time to start drawing from the benefits of the forest. Time for a mindful walk among the trees.

—
Excerpt from the poem “Ciemny, pachnący las...” by Kazimierz Przerwa-Tetmajer from the collection “Poezje – wybór.”
Prepared based on: K. Simonienko, M. Jakubowska, B. Konarzewska, “Shinrin-yoku and Forest Therapy – Literature Review”, in “Psychiatria”, vol. 17, no. 3.

Forest bathing in practice

All Dr Irena Eris SPA Hotels are located in close proximity to forests. You can enjoy their benefits individually or join forest bathing sessions occasionally organised as part of the animation programme.
How to prepare? Remember about safety:
 

• Wear comfortable clothes that do not restrict movement.
• Protect yourself from ticks and mosquitoes – wear high shoes, a head covering, and use insect repellents. After the walk, check if any intruder has attached to you.
• If you go for a walk alone, inform someone where you are going and for how long.
• Follow only marked trails and well-known paths, do not stray too deep into the forest.

In addition:
 

• Turn off your phone.
• Focus on the here and now – give yourself time.
• Do not get discouraged if your thoughts are scattered at first.
• Focus on your breath for a moment – it will help you calm down.
• Walk slowly, do not rush.
• Engage all your senses.
• Touch tree bark, moss, leaves. If it is safe, take off your shoes and walk barefoot for a while. You can also sit or even lie down, for example on a trunk or on moss.
• Take in the scent, look around without searching for anything specific.
• Close your eyes and listen.
• If possible, devote 2 hours to your forest bathing session, but remember that even a short 20-minute session will bring good results.

What is what?**
Forest bathing (shinrin-yoku) – drawing from the forest atmosphere or immersing yourself in the forest using all your senses.
Forest therapy – combines shinrin-yoku with psychotherapeutic and relaxation techniques.

** K. Simonienko, “Lasoterapia”, Bielsko-Biała, 2021.