by Amanda Rose Newton
January is the month for resolutions, as it is the start of a fresh new year. If your resolution to take better care of yourself has already been pushed to the side, consider renewing your cause for self-improvement this March.
Spring is the ultimate time for renewal, with more daylight hours to work towards completing your goals. In 2023, self-care was in the top 3 resolutions chosen by Americans, which is perhaps a signal that we all need to take a minute to just be.
Green bathing, known as shinrin-yoku in Japan, is the practice of getting out into nature and fully appreciating it as well as yourself. It does not mean exercising or using the time to catch up on email or phone calls while you walk, it’s about connecting with nature. With the majority of the world moving closer to cities, it’s less likely we will be fully engaging with the outdoors. Take this as a sign that the time to get outside is now!
Benefits of Green
Studies show (see references below) that even spending less than an hour outside can have a positive effect on our health. Scientists believe this is because it helps us unplug from technology and actually be present in the moment, which is something we do not get to do as often as we think. Of course, the more time you’re able to commit to being outdoors, the more benefits you reap!
We are sensory-focused by nature and the colors, textures, and aromas of the outdoors help to relieve stress, relax, and have clearer thought. It does wonders for our mood and can even be energizing. With so many of us working from home now, make sure you’re taking the opportunity to get outside, even if it’s just to your own backyard.
Creating Your Green Bathing Space
To bring the green bathing benefits closer to you, a few plants is all you need to start your wellness journey. Indoors, you can benefit from the oxygen production and soothing green colors and textures of plants. Outdoors, let your senses guide you to choosing colors, textures, and scents that you naturally find calming and pleasant. There is no one size fits all green space, and it should reflect your tastes, values, and comforts.
Adding string lights, outdoor seating, and wildlife-friendly feeders are all ways to encourage you and your families to engage in more outdoor time. Your yard is really an extension of your living space– this one just so happens to offer mental breaks from your daily routine.
Use Your Senses
By now, you know the secret to getting the most out of your space is using sense appeal! This is how we connect as people and it naturally lets us relax. Sensory gardens, which are fun for all ages, are a creative way to get children involved in mindful relaxation. These are plants they are invited to touch, smell, see, and even taste with supervision.
Here are a few plant suggestions for creating your own sensory garden perfect for green bathing:
Texture:
1. Dill
2. Celosia (Celosia sp.)
3. Lamb’s ear (Stachys byzantina)
4. Hens and chicks (Sempervivum tectorum)
Scent:
1. Basil (Ocimum basilicum)
2. Pineapple Sage (Salvia elegans)
3. Gardenia (Gardenia sp.)
4. Scented geraniums (Pelagonium spp.)
Taste:
1. Stevia (Stevia rebaudiana)
2. Nasturtiums (Nasturtium spp.)
3. Longevity Spinach (Gynura procumbens)
4. Miracle Fruit (Synsepalum dulcificum)
Sound:
1. Bamboo (Bambusoideae)
2. Muhly Grass (Muhlenbergia capillaris)
3. Gourds (Cucurbita)
4. Sea Oats (Uniola paniculate)
Whether you’re in need of a break or a fresh start, green bathing will allow you to push “pause” on life, no matter how much PTO you have left.
References:
Li Q, Morimoto K, Nakadai A, Inagaki H, Katsumata M, Shimizu T, Hirata Y, Hirata K, Suzuki H, Miyazaki Y, Kagawa T, Koyama Y, Ohira T, Takayama N, Krensky AM, Kawada T. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. Int J Immunopathol Pharmacol. 2007 Apr-Jun;20(2 Suppl 2):3-8. doi: 10.1177/03946320070200S202. PMID: 17903349.
Lee J, Kang M, Lee S, Lee S. Effects of Vegetation Structure on Psychological Restoration in an Urban Rooftop Space. Int J Environ Res Public Health. 2022 Dec 24;20(1):260. doi: 10.3390/ijerph20010260. PMID: 36612582; PMCID: PMC9819547.
Donelli D, Meneguzzo F, Antonelli M, Ardissino D, Niccoli G, Gronchi G, Baraldi R, Neri L, Zabini F. Effects of Plant-Emitted Monoterpenes on Anxiety Symptoms: A Propensity-Matched Observational Cohort Study. Int J Environ Res Public Health. 2023 Feb 4;20(4):2773. doi: 10.3390/ijerph20042773. PMID: 36833470; PMCID: PMC9957398.
Park EY, Song MK, Baek SY. Analysis of Perceptions, Preferences, and Participation Intention of Urban Forest Healing Program among Cancer Survivors. Int J Environ Res Public Health. 2023 Jan 16;20(2):1604. doi: 10.3390/ijerph20021604. PMID: 36674361; PMCID: PMC9865761.
