Want to know one simple way to improve stress? This is a tested and approved way according to research.
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Many of us have heard of ways to improve our stress.
- Deep breaths
- Meditation
- Well balanced meals
- Regular Exercise
- Good rest
If you are anything like me, you already know these techniques but don’t have time to be doing all the things.
This made me wonder, what is one rather simple way to improve stress? With clinical evidence to back it up?
I found it and it is rather foolproof.
FOREST BATHING
Forest bathing or Shinrin-yoku.
Have you heard of it?
Forest bathing is a term used in Japan for spending time outdoors under a canopy of trees. “Shinrin” translates to forest and “yoku” means bath. Immersing oneself in the forest.
This is a common practice in Japan with other countries starting to follow suit. Germany has an alternative medicine practice which includes exercise in the forest as one of the core elements.
More and more studies are measuring the effects of forest bathing such as reduction in blood pressure, improved immune function, and increased mental health.
One study hypothesized the compounds (terpenes) released from a canopy of trees induce anti-inflammatory and neuron protective qualities through inhalation.
What does this mean?
The air you breath when in a forest may have molecular compounds that reduce inflammation in your body. This could potentially reduce chances of various diseases in the future.
Working Age Individual and Forest Bathing:
A study reviewed how forest bathing impacts working individuals. They took 155 participants on 16 separate “Forest Bathing” trips over a 3 year period.
They measured the following before and after the hike:
- systolic blood pressure
- diastolic blood pressure
- pulse rate
- profile of mood states (POMS)
The individuals were broken up into groups of 4-5 people with a guide. The hike consisted of slowly walking and being encouraged to talk with others amongst the group. The hike lasted about 2 hours.
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Results:
All 155 individuals had significant stress level improvement. This was measured by:
– Improvement in Blood Pressure
– More Positive Outlook
– Improvement in Overall Mood
37% of participants had depressive tendencies. For these individuals, they showed even greater improvement. The researchers felt forest bathing was rather effective for improving stress for working age people with depressive tendencies.
The researchers concluded 2 hours of forest bathing can lead to improvements in physiological and psychological health of people in working age.
Future Considerations:
While a 2 hour hike is great, many of us do not have the luxury to do this daily.
The study stated more research should be done to observe shorter durations and if the same outcomes are observed.
Studies referenced:
Cho KS, Lim YR, Lee K, Lee J, Lee JH, Lee IS. Terpenes from Forests and Human Health. Toxicol Res. 2017 Apr;33(2):97-106. doi: 10.5487/TR.2017.33.2.097. Epub 2017 Apr 15. PMID: 28443180; PMCID: PMC5402865.
Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S. A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies. Environ Health Prev Med. 2019 Jun 22;24(1):46. doi: 10.1186/s12199-019-0800-1. PMID: 31228960; PMCID: PMC6589172.
Photography Credit:
Roman Purtov, Kevin Wolf