Picture this: You're in the forest, about to start your evening run, the second one of the day. The birds are chirping. A breeze gently dances through the shimmering leaves. Dew drops from an afternoon rain shower flicker in the evening light. You take a deep breath, an earthy smell of rain-kissed soil swirls with the vibrant aroma of wildflowers. You pause, and let the beauty of your environment soak in before taking your first steps on the trail.
This is forest bathing, and if it sounds like a lovely way to unwind from the stresses of your day - it is. But it's also a great way to enhance your next tri workout.
Shinrin-yoku is the Japanese practice of forest bathing. Gary Evans, Director of the Forest Bathing Institute in the U.K., describes forest bathing as "mindful, slow-paced time spent under the canopy of trees for well-being." It involves using the five senses to immerse oneself in nature through experiencing the different sights, sounds, and smells of the forest.
The practice of forest bathing began in the 1980s in Japan to reconnect residents with nature and disconnect them from technology. In a busy world set around schedules, deadlines, and commitments, sometimes it is hard to take a moment to stop and smell the flowers. However, studies show that's exactly what people should do to support mental and physical health.
For athletes, forest bathing may be a simple way to improve performance, boost the immune system, and lower the stress of daily living.
Evans recognizes many people use nature as a backdrop for daily activities, but that's not the same thing. We don't always slow down enough to engage with the environment in a meaningful (and helpful) way. However, athletes could benefit from forest bathing because it supports the parasympathetic nervous system, which is responsible for helping the body recover and ultimately supporting athletic performance.
"Generally speaking, the parasympathetic nervous system doesn't get enough time to balance our system due to the stressors of modern life. If we have an intense exercise regime, adding a complementary slower-paced practice such as forest bathing, meditation, or yin yoga should help the body to recover and put us in a better place for the next intense exercise period," Evans says.
While forest bathing is traditionally practiced at a slow pace, Dr. Suzanne Bartlett-Hackenmiller, MD, author of The Outdoor Adventure's Guide to Forest Bathing, emphasizes that the practice can be incorporated into many different activities by being mindful of your surroundings.
Here are three things you can do to incorporate forest bathing into your training:
Forest bathing is slow, encouraging participants to interact with nature using their five senses. A forest therapy guide can help facilitate the process of connecting with nature. "Take the time to do a two- to three-hour guided forest therapy walk," Barlett-Hackenmiller says. "Then you can take from [the experience] and incorporate into your daily life."
SitSpot is a mindfulness practice that can be done anywhere. It involves sitting in one spot for 20 minutes and observing the natural world around you. Before your morning workout, drink your coffee in the backyard and observe the flowers, trees, or animals (not your smartphone).
"If someone is able to adopt a successful mindfulness and meditation practice, they will be able to train their mind to focus on their goal rather than worrying," Evans says.
The next time you have a long run, find a local park, leave the headphones in the car, and actually immerse yourself in nature.
"[Athletes can] perform better if they can shift their awareness from internal to external," Bartlett-Hackenmiller says. " [If] you can just somehow get out of that headspace and into noticing what's around you, the time is going to pass quicker, you're going to be less miserable, and there is research to support that you perform better."
The principles of forest bathing are rooted in mindfulness and using the five senses to aid relaxation. And while traditional forest bathing takes two to three hours, it's easy to incorporate elements of forest bathing into your daily routine, even for five or ten minutes a day.
"We advise incorporating something manageable and achievable. Any time is better than no time," Evans says. "My advice is just to do your best."