Nicole Kennedy | Contributors - Nourish plant-based living

18th December 2022

Words by Nicole Kennedy

Category: Mind | Guides

Your guide to the Japanese practice of shinrin-yoku and its incredible therapeutic benefits.

Shinrin-yoku, literally ‘taking in the forest atmosphere’, is a Japanese term for the cultural practice known the world over as forest bathing. Forest bathing became a part of Japan’s national public health program in 1982, and the Japanese government has spent millions on scientific research into the practice’s physical and psychological health benefits.

While you might think forest bathing consists of stripping off and swimming in the woods, it’s actually a lot simpler – purely spending time in the bush or any natural landscape will meet the requirements. Any time you walk among trees without distractions or hurrying, ideally for two hours or more, you’re forest bathing.

So what’s the catch? That’s just it – there isn’t one. Just be with trees. No hiking, no counting steps on a Fitbit. You can sit or meander, but the point is to relax rather than accomplish a specific goal.

Simply find a spot with lots of trees, and take a long, slow walk.

Your next question will probably be: but what good will it do? Thanks to the studies begun in Japan and continued by research facilities in the United States and Europe, there have been numerous investigations into the physical and psychological health benefits of forest bathing.

A study conducted at Japan’s Chiba University compared nearly 300 university-age subjects after they took walks in a city and after they walked in a forest. After the forest walks, the students had lower concentrations of the stress hormone cortisol, lower pulse rates, and lower blood pressure than on the days they walked in the city. Similarly, in a larger study led by researchers from Kyoto University, participants scored lower on ratings for hostility and depression after spending time in nature compared to an urban setting.

Forest bathing isn’t just beneficial for our mood, either. Research from Nippon Medical School found that immune-boosting ‘natural killer’ cells, which help protect against viruses and cancers, showed higher activity levels after subjects went forest bathing, increasing even further after a second day. The cells continued to function at a higher level for more than a week after the experience.

While experts aren’t 100 percent sure what exactly it is that causes these fantastic results, some believe forest bathing’s health benefits come from inhaling phytoncides, the chemicals plants emit to protect themselves from bugs. Others think perhaps the increased feelings of awe generated by the natural landscapes are why forest bathers enjoy better health.

You’ll be pleased to know that there are no specific training or equipment requirements for forest bathing – yourself and your best pair of walking shoes are all you need. Simply find a spot with lots of trees, and take a long, slow walk. While there are no hard and fast rules to forest bathing, here are a few guidelines that will ensure you get the most out of shinrin-yoku:

Go slow … and we mean really slow

Deliberately slow down. Give yourself time to relax and restore your tired and frazzled mind. By taking things slowly, you’ll have time to truly absorb your surroundings, which will help you de-stress, relax, and reconnect.

Pay attention

Make a point to take notice of the sounds, sights, and smells around you. Listen in on the conversations of the birds and the insects, or the changing whispers of the breeze in the trees. Paying attention to something in the moment, to the experiences of your senses, brings you firmly into the present. Take advantage of the chance to peer closely at things you wouldn’t normally – the shape of a leaf, or perhaps the varied colours of a single flower.

Disconnect from technology for the time you’re in nature

Trust us – you will find it much easier to really connect with your surroundings if you aren’t pausing to check your notifications or take a picture to post on Instagram. Relish in the experience without rushing to ‘share’ it with your social media networks. Worried about getting lost? Take your phone but turn it off unless you absolutely need it.

Enjoy the mystery

Without smart phones to quickly Google what a plant or animal species is, you might feel frustrated by the unknown – but go with it. You may not be able to name it, but what can you notice about its scent, colours, textures or size? Ask yourself why it attracted your attention, and what it is that intrigues you. Wallow in the unknown.

If you’re nervous about heading off into the great wide by yourself, check Facebook, Eventbrite, and Meetup for planned forest bathing sessions and walking groups in your local area. Otherwise, put on your favourite walking shoes, bring sunscreen and a hat, and escape into the great outdoors for a deeper and clearer intuition, an increased flow of energy, and an overall increase in your sense of happiness and stillness.

When we think of flying, we unfortunately also need to think about carbon emissions. Here we discuss what you can do to be a more sustainable traveller.

I recently travelled to Scotland for a conference, and while it certainly wasn’t my first time on a long-haul flight (Sydney to the United Kingdom via Dubai is no easy jaunt), I noticed more keenly than ever how much single-use plastic was in use. From plastic cups filled with a mouthful of water or juice, to serviettes and cutlery wrapped in plastic packets, I spent most of my time mid-air amazed – and appalled – at just how much waste is involved when flying. And that’s just the plastic!

As I’ve become more attuned to the effects of my lifestyle on the environment, the question of sustainable travel has become an important one. Travel, and particularly air travel, is more accessible than ever, from budget airlines offering cheap national or international flights to the evolution of technology that is cutting down just how long it takes to get anywhere. But just because we can, does that mean we should?

IS SUSTAINABLE AIR TRAVEL POSSIBLE?

The short answer to an unavoidable question for us island dwellers, is ‘not really’. For the average household, flying comes in at number six in the top 10 list of activities that cause the most carbon emissions. If you’re a frequent flyer, this can quickly become number one on that list. It is predicted that by 2050, 40 percent of the world’s carbon emissions will be generated by tourism. Currently, 72 percent of tourism’s CO2 emissions come from transport, with the remaining from accommodation, followed by tourist activities.

With this in mind, is it possible to indulge our wanderlust without being crippled by guilt about our carbon footprint? The good news is yes. It is. The World Tourism Organisation defines sustainable tourism as “tourism that takes full account of its current and future economic, social and environmental impacts, addressing the needs of visitors, the industry, the environment and host communities”.

When we talk about sustainable travel, then, it means finding a way to make tourism a long-term, manageable enterprise that doesn’t harm the natural and cultural environments we’re visiting. To do this, among other things, we need to be mindful of the various ways in which tourism can be negative so that we can work towards countering these to ensure our travels are beneficial to all involved – not just ourselves.

THE AIRBORNE ELEPHANT IN THE ROOM

Let’s start with the airborne elephant in the room: flying. As I mentioned before, the carbon emissions alone involved in flying are – ahem – out of this world. The first thing to do if you’re wondering about the carbon emissions involved in your trip is to do some research into the available airlines. While budget airlines are sometimes maligned as offering lower quality experiences, they are often more eco-friendly because they carry more passengers per flight and may have newer and more fuel-efficient aircraft. Obviously, this isn’t always possible, as some airlines only offer certain routes – but it’s an important point to consider.

Airlines themselves are becoming more and more eco-aware, and while you could shrug this off as corporations capitalising on the green revolution, we should support all positive steps towards a more sustainable industry. Carbon offsetting practices are one way airlines are trying to counter the carbon emissions generated by air travel. When booking a flight, you can choose to include an extra fee in your ticket price that the airline will then donate to a pre-selected carbon offset organisation. Each airline is different and will preselect the carbon offset organisation in question based on a variety of reasons, so again, it is important to do some research into the airline’s decisions.

The other option when considering carbon offsetting is to calculate the CO2 emissions involved in your flight and donate an appropriate amount to a carbon offset project of your choice. This way, you can research projects more thoroughly and choose your preferred way to offset – whether donating to a specific carbon offset organisation or perhaps a charity or community involved in planting trees, for example. Websites such as myclimate.org provide methods for calculating carbon emissions. When you have found the best airline for your flight, it is important to try and fly as direct a route as you can. Connecting flights mean greater distances travelled and more take-offs and landings, which cause most of a plane’s carbon emissions.

STAY AND PLAY SUSTAINABLY

Your class of travel can also have an impact. Business and first-class seats take up more space on the plane, and are more luxurious and thus heavier, than their somewhat squishier economy counterparts. Also, remember to pack as light as you can while remembering to include items like a reusable cutlery set, coffee cup and water bottle to help reduce your plastic use whether in the air or on the ground. Where possible, stay longer in the one place. Rather than squeezing in numerous stops, perhaps embrace being a slow traveller – it involves less flying and is more sustainable for the local communities you visit. Plus, you’ll get a richer experience of what that destination has to offer.

Where you choose to stay and what you choose to do and eat when you arrive at your destination is just as important in reducing your carbon footprint as how you get there. Opting for locally owned accommodation such as B&Bs and homestays ensures your hard-earned tourist dollars are supporting local people over faceless corporations. Airbnb is one such website that works to connect locals and homeowners in countries the world over with travellers wishing to visit more sustainably. You can further support local economies and communities by visiting family-owned restaurants and eateries as well as choosing local tour operators for all your sightseeing adventures. And when it comes to souvenirs, ask questions of retailers to ensure the origin and ethics of the trinkets you’re buying.

Ultimately, the key to ensuring that your globetrotting is as sustainable as possible comes down to the research you put into it. As individuals, we can often feel powerless in the face of the unsustainable practices that have a negative impact on our world, but the more pressure we put on corporations – starting with airlines and hotel conglomerates and ending with tour operators and retailers – the more we can influence how they do business. Remember, when we’re talking about sustainable tourism, we’re aiming to reduce our greenhouse gas emissions as much as possible. We also want to ensure our enjoyment of the world around us benefits not just ourselves, but the people, spaces and places we’re meeting and experiencing along the way.

Articles by Nicole Kennedy

More inspiration from our mindful collective

Go slow … and we mean really slow

Pay attention

Disconnect from technology for the time you’re in nature

Enjoy the mystery

More inspiration from our mindful collective

IS SUSTAINABLE AIR TRAVEL POSSIBLE?

THE AIRBORNE ELEPHANT IN THE ROOM

STAY AND PLAY SUSTAINABLY

More inspiration from our mindful collective