O que é banho de floresta e pode melhorar sua saúde?

What is forest bathing?

Forest bathing - also known as ‘shinrin-yoku’ - originated in Japan in the 1980s. It was developed as a response to rises in anxiety and stress-related illness, due to increases in urbanisation and technological advancements of the time.

To help with this, the Japanese government launched a series of studies examining the physiological and psychological effects of being in a forest environment. Their findings suggested that spending time in nature could have a positive impact on your health and wellbeing.

In recent years, forest bathing has gained international recognition as an immersive therapy - with further studies exploring its benefits to mental and physical wellbeing. It is seen as a popular natural response to the stresses of modern life.

Cory Reid-Vanas, a Licensed Marriage and Family Therapist (LMFT) at Rocky Mountain Counseling Collective, Colorado, USA, explains how powerful a walk in nature can be.

“A forest bath involves immersing yourself in a forest atmosphere, allowing all five senses into the experience and practicing mindfulness,” he says. “The idea is to be present and steeped in nature as much as possible - it doesn’t involve reaching a destination or exercising, and has no goal orientation.”

Cory Reid-Vanas

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How is forest bathing different from hiking?

When you go for a walk or hike, the focus is often on physical effort and getting to a chosen destination. Reid-Vanas explains that hiking differs from forest bathing in that it is often goal-oriented - reaching a summit, completing a trail, covering a certain distance, or getting a workout.

“Forest bathing is without a fitness objective tied to it,” he says.

Forest bathing is more of a sensory experience. It requires you to slow down, walk leisurely, and connect with your surroundings. Distance isn’t important - it’s about being intentional.

What does the research say about forest bathing?

Japanese studies support forest bathing as an effective therapeutic practice that provides measurable physical and mental health benefits.

Being in a nature environment has shown to reduce the stress hormone cortisol - which also helps to reduce your heart rate and lower your blood pressure.

“A lot of the research comes from Japan's ‘forest medicine'," explains Reid-Vanas. "The effects it has include immune system benefits, reduced blood pressure and heart rate, lower stress hormones and adrenaline.”

He goes on to say that other health effects include improvements to sleep, anxiety, anger, depression, cognitive function, and more.

Can forest bathing improve mental wellbeing?

Walking mindfully can shift thoughts from a fight-or-flight response towards a rest-and-digest response. Reid-Vanas advises that this can alleviate symptoms of anxiety, depression, and mental burnout.

“This shift away from flight-or-fight is a great coping skill,” he says.

Could forest bathing benefit physical health?

A combination of gentle movement and fresh air can reduce both heart rate and blood pressure - which can also help with hypertension. Your immune system may receive a boost from naturally released antimicrobial plant compounds, called phytoncides. Once inhaled, these could increase your body's immune cells - providing an improved protective effect against infections.¹

How do you practice forest bathing?

It’s important to remember that forest bathing isn’t a strenuous outdoor pursuit - it’s an opportunity to intentionally unplug from distractions and focus on being in the moment.

“There are a variety of techniques in the action of it,” says Reid-Vanas. “It involves moving slowly without a route or pace in mind. You are leaving technology behind or silencing it.

“Respiração profunda is a strategy. Pausing often and sitting and standing for periods of time are as well. It is an effort to reach a para synthetic state - rest and digest instead of fight-or-flight.”

Who might benefit most from forest bathing?

Anyone can find value in forest bathing. However, it’s especially helpful if you are facing mental or physical health challenges. It can lower stress and strengthen support for your body.

“A person managing everyday stress and burnout, people with mild to moderate depression and anxiety, and older people with hypertension or recovering from strokes can benefit,” says Reid-Vanas.

What are the effects of forest bathing in different seasons?

The seasons of spring, summer, autumn, and winter, offer unique all year-round experiences. Spending time outside amongst the elements may counter seasonal fatigue.

There are so many distinctive things to explore in each season - from climate, to wildlife, to trees, and plants. The same walk you take in summer can be a completely different experience in autumn.

Reid-Vanas adds: “There are seasonal effects based on the amount of sunlight and how that impacts sleep and mood.”