In the article, “Spending Time in a Forest Can Boost Health and Lower Stress: Here’s How,” Marielle Segarra writes about the process of “forest bathing,” for which there are some interesting connections to Tai Chi and Qigong. Shinrin-yoku is the Japanese term for “bathing in the forest atmosphere.” According to Qing Li, author of Forest Bathing: How Trees Can Help You Find Health and Happiness (Amazon link), “It is simply being in nature, connecting with it through our sense of sight, hearing, taste, smell and touch.”
Research has shown that spending time in a forest boosts the immune system, lowers blood pressure, helps with depression, reduces the stress hormones cortisol and adrenaline, and reduces the body’s fight-or-flight response. While these benefits are especially prevalent in a forest, similar benefits can be gained by spending time in a city park (and if that’s not possible, among trees in a backyard, etc.).
One study found that forest walkers gained anti-cancer proteins and immune cells after 2+ hours in the forest. Just 15 minutes can already help relieve stress and anxiety.
When spending time in the forest and seeking these types of health benefits, it is an occasion to reduce the heart rate. Rather than doing hardcore cardio, activities such as Tai Chi, Qigong, and Yoga are recommended. The idea is to move slowly and practice deep breathing. Many of the benefits come from inhaling the chemicals that trees release into the air (phytoncides)–not to mention the oxygen-carbon dioxide exchange that trees provide. In our practices of Tai Chi and Qigong, we emphasize slow and deep breathing, so these arts are perfect for the forest setting.
The article also mentions that it is helpful to include seated meditation, practicing a breathing method that has longer exhalations than inhalations. One pattern is to inhale to a count of 2, and exhale to a count of 4. Another breathing pattern that bears mention is the 4-7-8 count, in which the participant inhales to a count of 4, holds the breath for a count of 7, and exhales to a count of 8. Any of these types of counts will help to produce relaxation.
So the next time you have opportunity to be in a forest, supercharge your experience by practicing some Tai Chi or Qigong! 🙂
