Forest bathing: a discovery of the healing power of the forest

In my work, there’s one subject you can’t avoid: Forest bathing. Many of my BAREFOOT Yoga members offer forest bathing as part of their activity programme or whole seminars and workshops on the subject. Yoga and forest bathing go hand in hand. Forest bathing seems to be a good way to reduce stress, calm down and improve your health.

Author: BAREFOOT Managing Director, Julia Baumann

But what exactly does it mean and how can we benefit from the healing power of the forest? During my stay at BAREFOOT member Hotel Retter, I met Ulli Felber. She worked on the concept for the new Wald.SEIN Spa at the hotel and also offers seminars there. I immediately ordered her book on forest bathing and was impressed by her professional and well-founded approach and her collaboration with the renowned Berlin Charité. In this exclusive interview, I talk to the forest bathing expert about her experiences, the science behind the practice and practical tips on how we can use the forest as a source of regeneration. Immerse yourself in the world of forest bathing and find out how you can achieve inner balance and well-being through the healing silence of the forest.

Welcome to today’s interview about forest bathing. How did you come to forest bathing?

I grew up on the edge of a forest, so the forest has always been an important part of my life. When I went to study in Salzburg and later ended up in the stressful world of advertising, I realised how good the forest was for me and how much it helped me to relax. In the end, I even quit my job and trained as a burn-out prevention trainer. That’s when I discovered how effective forest bathing is as a stress management method.

How did you get involved in forest bathing research?

My husband, who has a scientific background, initially laughed at my work. This spurred me on to develop my methods on the basis of important research.

Welcome to today’s interview about forest bathing. How did you come to forest bathing?

I grew up on the edge of a forest, so the forest has always been an important part of my life. When I went to study in Salzburg and later ended up in the stressful world of advertising, I realised how good the forest was for me and how much it helped me to relax. In the end, I even quit my job and trained as a burn-out prevention trainer. That’s when I discovered how effective forest bathing is as a stress management method.

How did you get involved in forest bathing research?

My husband, who has a scientific background, initially laughed at my work. This spurred me on to develop my methods on the basis of important research.

What are the benefits of forest bathing?

The benefits of forest bathing are many. It can boost the immune system, have a relaxing effect, improve sleep quality, increase concentration and even have a positive effect on depression.

How long should you spend in the forest to experience these benefits?

If stress management is the main motive, studies have shown that short stays of 20 to 30 minutes in a forest or park and more frequent stays, i.e. several times a week, can have positive effects. To strengthen the immune system, however, it is advisable to spend 2 to 3 hours in the forest, ideally 2 to 3 times a month. The positive effect of terpenes* on the immune system lasts for about two weeks after spending two hours in the forest.

Who is forest bathing suitable for?

Forest bathing is suitable for everyone, from babies with sleep problems to the elderly. It has also been used successfully in occupational therapy and psychotherapy. Simply touching forest materials such as pine cones can trigger positive memories of the forest.

What kind of forest is best for forest bathing?

In principle, any forest will do, as long as you feel comfortable, because the immune system only works when you feel good. Coniferous forests give off more terpenes, but deciduous forests also have a positive effect. The most important thing is that you can connect with the forest and that it is practical in everyday life. In the huge urban centres, the connection to the forest has been lost. Socialisation has also contributed to the mystification of the forest, which has also made some, albeit few, people afraid.

How is your collaboration with the Charité organised?

Among other things, we are investigating the effects of forest bathing on various health problems and conducting long-term studies. I was able to help design the research concept. I also trained the doctors in forest bathing. The studies last several years. There are different groups of subjects, such as people with cardiovascular diseases or city dwellers. We are also working on a training programme for medical professionals.

How can you imagine forest bathing in the seasons?

The healing terpenes are hardly present in winter. You don’t have that aspect. When you go forest bathing in winter, you are more active. An exercise for the winter could be to consciously discover which colours are still present in the forest. Focusing on this can have a relaxing effect. But whether it’s spring, summer, autumn or winter, the forest has its charm in every season. One of my favourite exercises is simply to lie on the ground in the forest. I have seen an incredible effect on my participants through this simple exercise alone.

You have created an exercise manual for forest bathing. How did you come up with these exercises? Where do they come from?

The individual exercises are a collection from burn-out prevention, forest education and other areas. They are simple techniques that have proved particularly useful in my seminars.

You have founded an institute for foresters. How does the training to become a Forest Bathing Trainer work?

The training to become a Forest Bathing Trainer takes place over two weekends and includes a total of 96 teaching units. The first module focuses on self-awareness, while the second module focuses on developing your own exercises and leading groups. The training is open to people from all walks of life and all ages, and ends with a certificate.

What is the current focus of your work?

At the moment I am concentrating on training forest bathing trainers, workshops, individual enquiries and enquiries from companies about occupational health.

* Note on terpenes: Terpenes are a large and diverse group of organic compounds found in a wide variety of plants, including trees, flowers and herbs. They are responsible for the characteristic smell and taste of many plants and play an important role in nature, both as a defence against predators and as an attractant for pollinators.

From a health perspective, terpenes are particularly interesting as they can have a number of beneficial effects on the human body. Some terpenes, such as limonene or linalool, have anti-inflammatory and analgesic properties, while others, such as pinene, can have a calming effect. Terpenes can also affect mood and act as natural antidepressants.

In the context of forest bathing, terpenes are particularly important as trees, especially conifers, are a rich source of these compounds. During forest bathing, terpenes are inhaled through the air and can have a health-promoting effect by strengthening the immune system, reducing stress and increasing general well-being.