Benefits of Forest Bathing in Malaysia

The Healing Powers of Forest Bathing in Malaysia

As our lives become increasingly busy and stressful, more and more people are looking for ways to unwind, de-stress and reconnect with nature. One practice that has been gaining popularity around the world, including in Malaysia, is forest bathing.

Forest bathing, also known as shinrin-yoku, is a form of nature therapy that originated in Japan in the 1980s. It involves mindfully immersing yourself in nature by walking slowly through a forest or natural area, using all your senses to experience your surroundings. The goal is not focused exercise like hiking or jogging, but rather a meditative experience where you become fully present in the forest environment. Research has shown that spending mindful time in forests offers a range of health benefits.

Photo credit: The Habitat Penang Hill

In Malaysia, forest bathing provides the perfect antidote to modern urban living. Walking mindfully through the country’s lush tropical rainforests helps relieve stress, improve mood, boost energy levels, strengthen the immune system and even encourage creativity and mental focus. There are now a number of guided forest bathing programs available throughout Malaysia that aim to help people tap into these rejuvenating powers of nature.

1. Reduced Stress Levels

In today’s fast-paced world, chronic stress has become a major public health issue. When we are constantly stressed, it triggers the release of cortisol and other hormones that can lead to high blood pressure, lowered immunity, anxiety, depression and more. Numerous studies have found that forest bathing dramatically reduces stress hormone levels and induces relaxation.

One reason for this is due to phytoncides – natural antimicrobial oils that trees release into the air to protect themselves from germs. Inhaling phytoncides causes our bodies to produce more natural killer cells and anti-cancer proteins, as well as lower blood pressure and pulse rate. Even just viewing forest scenery triggers a relaxing effect. In Japan, some research hospitals and health clinics even offer forest therapy as an alternative treatment.

Photo credit: Lonely Planet 

2. Boosted Immunity

The phytoncides released by trees not only lower stress, but also boost immunity by increasing the activity of anti-cancer natural killer cells. A 2010 study found that spending time in a forest increased the number of these cells by 50% and the effects lasted for more than 30 days. Forests also contain negative air ions which are believed to reduce depression and relieve inflammation in the blood. Being among greenery also encourages more natural breathing patterns that may help boost lung capacity and deliver more oxygen to body tissues. With cleaner air and lower stress, forest bathing allows the body to devote more energy to healing itself.

Photo credit: Elena Odareeva

3. Improved Mood and Cognitive Performance

Most people report feeling an elevated mood after forest bathing, which is no surprise given its scientifically-proven ability to lower cortisol levels. In fact, studies show it can lead to a 12.4% decrease in depression and 87.2% improvement in liveliness. The ability of nature to induce calm, joy and rejuvenation may also lead to important shifts in thinking and creativity.

Research has found that spending time in nature boosts memory and attention span by 20%, while reducing irritability and aggression. This is why forest bathing is especially popular among students and professionals for improving concentration and problem-solving abilities. Being completely present in the forest environment also has parallels with mindfulness meditation, which is known to reduce anxiety and depression.

Photo credit: Zoomology

4. Vital Energy Restoration

In our busy urban lives, we often suffer from what’s called “direct attention fatigue” – when we force ourselves to concentrate for too long, our brains become fatigued. Forest bathing requires only gentle attention focused on nature, allowing your mind to rest and restore its ability to concentrate. This is one reason for increased energy after a forest therapy session.

In Japanese, they call this return of mental and physical energy “ki”. Movement in the forest also helps by stimulating natural killer cells and anti-cancer proteins that boost immunity and may combat fatigue as well. Forest air quality plays a role too, with higher oxygen levels and lower pollutants allowing you to breathe easier. With deeper breathing, greater energy and reduced stress, many notice an invigorating effect after forest bathing.

Photo credit: Dreamstime

5. Overall Wellbeing

While specific health benefits may vary, most research has found forest bathing to enhance overall wellbeing. In a 2018 study by the University of Tsukuba, over half of participants reported feeling more comfortable, soothed, healthy and energetic after forest bathing. The practice has also been shown to aid chronic pain management and accelerate recovery from illness or surgery.

By immersing yourself in the sights, sounds and smells of nature, you give your mind a break from everyday worries and bring your body into a state of deep relaxation. This allows healing and renewal to occur at a cellular level. Melding meditative mindfulness with moderate physical activity means the benefits of forest bathing are often greater than either one alone. It’s an easily accessible and effective form of preventative medicine.

Photo credit: Danum Valley Rainforest Lodge