Shinrin-yoku, or “forest bathing,” is the Japanese practice of immersing oneself in the atmosphere of a forest for relaxation and well-being. A recent article by Kotera et al. (2022) Effects of Shinrin-Yoku (Forest Bathing) and Nature Therapy on Mental Health, explores the diverse health benefits of shinrin-yoku, including the mental health effects associated with the increased exposure to nature. With mindful attention paid to the senses, recreational freediving shares many similarities with this practice, but in an underwater environment.
Image 1: Blueback Freediver, Sandy Fontannaz, resting upon the Posidonia seagrass meadow. Bremer Bay, WA. Photo credit: Tania Douthwaite / Blueback Freediving & Yoga
Immersion in underwater nature and a heightened sense of awareness brings you into the here and now in a deeply experiential and potentially transformative way. Just as shinrin-yoku involves being fully present in a forest, freediving immerses you in the aquatic world, surrounded by marine life, shifting light, and the fluidity of water. Shinrin-yoku emphasizes engaging all senses: sight, smell, touch, and sound. Similarly, freediving sharpens ones' perception—feeling the water’s cool embrace, hearing only the muffled sounds of the ocean, and adjusting to the play of light and shadow.
Walking slowly and deliberately through a forest mirrors the way freedivers move underwater—smooth, slow, and mindful—to conserve energy and remain present. This slow, intentional movement is a uniting factor between shinrin-yoku and freediving practices.
Freediving requires a calm mind and slow breathing before each dive, much like the meditative state encouraged in forest bathing. This deep relaxation reduces stress and enhances mindfulness - a natural way to induce an altered state of consciousness that can be phenomenally restorative for mind and body.
Both shinrin-yoku and recreational freediving emphasize conscious breathing. Freedivers slow their breath and mindfully deepen the breath on their final inhale before submerging, much like the deep, intentional breaths taken during a mindful walk in the forest. This breath awareness invites both mindful freediver and shinrin-yoku practitioner into a quieter state of mind, increasing ones' sense of control and improving feelings of self-efficacy.
Image 2: Blueback Freediver, Tania Douthwaite, enjoying the surf - underwater aspects. Sugarloaf Rock, Margaret River Region. Photo credit: Tao Huang / Blueback Freediving & Yoga
One of the inexpressibly positive feelings experienced by many freedivers is the weightless environment of water which allows for physical and mental release, just as walking through a forest can help dissipate daily worries. In our modern age and in our highly structured and rule-bound societies, the simple act of letting go of stress can be an important pathway to critically reducing depressive symptoms, as was found in a study on middle-aged males who practiced shinrin-yoku for 2 hours a day for only 2 days (Li et al. 2022).
Making contact with, and immersing in, the atmosphere of a eucalypt forest or kelp forest puts you in connection with a living ecosystem. Forest bathing fosters a connection to trees and wildlife, while freediving cultivates a bond with the ocean realm, from coral reefs to schools of fish, making one feel part of something larger.
As a freediver, walking through a forest, it's possible to notice that the gentle sway of trees in the wind is akin to the ocean’s currents, reminding one to synchronize with natural rhythms rather than resist them. Getting into a rhythmic flow with nature and experiencing a profound sense of awe ties these two practices together. Whether gazing up at towering trees or descending into the vast blue of the sea, both shinrin-yoku and freediving evoke a deep appreciation for the beauty and mystery of the natural world.
Image 3: Blueback Freediver, Desiree Johnson, gliding through the sea. Wadjemup-Rottnest Island. Photo credit: Tania Douthwaite / Blueback Freediving & Yoga
Both activities engage the parasympathetic nervous system, promoting mental clarity, reducing anxiety, and creating a sense of inner peace.
By engaging the body and mind in a meditative communion with nature, recreational freediving becomes a form of “underwater forest bathing,” offering restoration, connection, and a deeper appreciation for life.
At Blueback Freediving and Yoga it is our mission to foster mindful freedivers who not only learn how to slow down for their own health and well-being but also to awaken the senses to the beauty, wonder and flow of the ocean in ways that are positively transformational for both people and planet.
Our research into the treatment and prevention of anxiety and depression using freediving continues. We hope you find time to enjoy the simple, natural way of the mindful freediver.
To read our most recent articles in the media on our research and mental health programs, please see links here and here.
References
Kotera, Y., Richardson, M. & Sheffield, D. (2022). Effects of Shinrin-Yoku (Forest Bathing) and Nature Therapy on Mental Health: a Systematic Review and Meta-analysis. Int J Ment Health Addiction 20, 337–361. https://doi.org/10.1007/s11469-020-00363-4
Li, Q., Ochiai, H., Ochiai, T., Takayama, N., Kumeda, S., Miura, T., Aoyagi, Y., Imai, M. (2022). Effects of forest bathing (shinrin-yoku) on serotonin in serum, depressive symptoms and subjective sleep quality in middle-aged males, Environmental Health and Preventive Medicine, Volume 27, Pages 44, Released on J-STAGE November 02, 2022, Online ISSN 1347-4715, Print ISSN 1342-078X, https://doi.org/10.1265/ehpm.22-00136
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