As someone who lives in a shoebox-sized apartment in New York City, the idea of forest bathing, sprawling gardens and even an accessible cold plunge sounds fairly far-fetched. That said, studies show that getting outside is an antidote for stress and the ticket to mental well-being, so it’s practically essential. There’s good news, though: Indulging in the wild can be done in your own backyard. Jeanne Christie, the owner of Connect to Wilderness, which provides immersive, meaningful and accessible experiences in nature, explains that “being outside, slowing down and connecting with nature supports wellness, including mental, heart and immune health. It can be done anywhere, because wilderness is everywhere — in the forest, at a local park and even in your own backyard.” Here are three ways to experience the gratifying benefits of nature at home.
Illustration by Michael Iver Jacobsen
Nature Plunging
I recently experienced the ultimate cold plunge: Diving off the back of a boat in Antarctica. The temperature outside was bitterly cold as I threw off my robe and dove into the water — kicking through chunks of ice while trying to steady my breath. And it felt nothing short of exhilarating, as if the rush of frigid air cleared a path in my brain and body. There’s no need to travel all the way to the White Continent to reap the benefits of a plunge, nor do you have to shock your body with Arctic temperatures.
Research suggests that any sort of cold-water swimming can be beneficial to your health, and a 2020 study found that people who took a 10-week course to learn to swim in cold seawater experienced greater improvements in mood and well-being. Travelers are even turning to wild swimming retreats to connect with nature and immerse themselves in the water — a cleanse in the purest sense.
Those with ample space can even build a natural swimming pool in their backyard. Sarah Murch, director and head designer at Ellicar, a natural pool and landscape design service, explains that a natural pool (also called a swimming pond) is a pool that uses biological filtration instead of chemicals to keep the water clean. Modeled on the biological cycles of a mountain lake, these pools use a “regeneration zone” planted with oxygenating aquatic plants to help hydrobotanically filter the water. The result is a crystal-clear, chemical-free swimming experience that’s better for both people and the environment. These natural pools are gaining significant popularity, too. Murch says that more people are embracing nature and looking for ways to incorporate it into their lifestyle, and, specifically, seeking ways to boost the biodiversity in their own gardens. “We’ve also seen a rise in high-profile individuals opting for swimming ponds, which has helped boost their visibility,” says Murch.
Forest Bathing
About a year ago, I tried an experiment that — as a self-proclaimed workaholic — I never thought would be possible: stepping away from my iPhone for hours at a time. I began going on long walks in Central Park in the morning without chatter in my ear, podcasts on queue or music in my headphones. The positive effects were far better than I could have ever imagined. The technical term for what I was doing? Forest bathing. The term has been generating popularity in recent years and appearing on spa menus and wellness retreat brochures. But has anyone else wondered: What in the world actually is forest bathing?
The first thing to know is that it’s not, in fact, taking a bath in the forest — well, not exactly. I first experienced forest bathing at Mountain Trek Health Reset Retreat in British Columbia, Canada, when a small group of guests and I set off to silently see, hear, smell and touch the dense forest around us. We even borrowed from nature to make each other gifts like a bracelet of flowers or a leafy wreath. And while it all might sound a bit woo-woo, what I took away from forest bathing was that I needed to get away from my phone, and stealing those moments in nature did wonders to quiet my buzzing brain.
This term forest bathing is more specifically known as shinrin-yoku in Japan, which is a walking mindfulness practice that takes in the forest atmosphere. Jennifer Walsh, wellness and nature expert and author of Walk Your Way Calm, explains that walking is the “bathing” and that it allows you to simply step into the present and activate the senses. Walsh says, “While forest bathing originated in the eighties, its meteoric interest truly has only been in the past 10 years, with an even greater interest since the pandemic. Walking in nature became the salve to the woes of the pandemic, and more people became interested in learning the why. While the research mounts, so does the interest in the human-nature connection.” She likens forest bathing in your own backyard to a multivitamin for the brain. Walsh explains how to do it: First, put down the phone — as in no earbuds — and walk around your property. Ask yourself what you see, smell, feel and hear. She recommends letting your brain relax and look around you as you walk slowly. And finally, if possible, take off your shoes in order to truly ground yourself to the earth. It’s that simple and oh-so effective. Walsh says that even city slickers can participate. “Take the time to step away from the computer throughout your day and take a walk around the block or your building complex,” she says. “Again, it’s a matter of being fully present — not checking off lists but truly noticing the beauty around you and soaking that in. I promise your body and brain will thank you.”
Illustration by Michael Iver Jacobsen
Aromatherapy Awakening
When Holly Brandenberger was deep in the throes of motherhood and feeling completely overwhelmed, she reached for a bottle of black spruce essential oil, took a deep breath and instantly felt a shift. “The tension eased, my breathing slowed and I felt more present and grounded with my kids,” she says. She is now a registered nurse, clinical aromatherapist, and the founder of Science of Essential Oils, a popular educational resource on holistic health and aromatherapy. Brandenberger explains that an aromatherapy garden is a space designed with plants that are rich in natural aroma and therapeutic benefits. “It’s a place where you can surround yourself with fragrant herbs, flowers and trees that support well-being,” she explains. “For example, lavender and chamomile for relaxation, rosemary and peppermint for focus and energy, jasmine and rose for emotional balance, and lemon balm and bergamot for stress relief. Beyond just smelling amazing, these plants can be used to make infused oils, herbal teas and even fresh botanical remedies. It’s about creating a sensory experience that nurtures the body and mind.”
My question is: How can this be done for a city dweller with whatever the opposite of a green thumb is? Brandenberger suggests that those with limited green space can start with a few pots on a windowsill, a balcony or a small corner of their yard. She says to choose aromatic herbs and flowers that spark joy. “Even a single potted jasmine plant can fill your space with a dreamy scent,” she says. Brandenberger explains that the key is to plant things you love and in a spot where you’ll interact with them daily, brushing against them as you walk by or inhaling their fragrance on a breeze. I’ve started small, with a potted basil plant that instantly fills my kitchen with an herbaceous scent and transports me to Italy. I may not have a green thumb, but a little basil sure can go a long way, which may as well be Tuscany in my mind.
