CITY FOREST BATHING
What to expect
RULE ONE
Your phone stays out of reach.
Leave it in your bag, or hand it over and we'll keep it for you. If the thought of that gives you anxiety then this experience is for you.
A few basic things
The goal is to just come and be bored while being surrounded by thoughtful inputs (sounds, visuals and the scent of a Japanese forest).
No guide
Nobody walks you through anything like a traditional wellness class.
Nothing to accomplish
Come stressed out, be bored and see how you feel when you leave.
Sit or lie down
Get comfortable and switch it up to see how your body reacts.
Eyes shut
Best option if you want to focus on the sounds of the forest and reducing screen time.
Or watch the forest
Real footage from Japanese onsens and the forest. Just stare, zone out and let your body respond to the inputs.
Scent, if you want more
The room is already diffused with Japanese hinoki. For something stronger, put a few drops on a wood block and smell as needed.
Recommended
Simple, but consistent breathwork
Breathwork combined with a scent like hinoki is one of the most effective ways to regulate your nervous system. After 5 minutes of a consistent pattern you'll notice a difference. Our two recommended patterns:
Alert calm
4-4-4-4
Inhale through your nose for four seconds, hold for four, out for four, then stay empty for four. That's one round.
All four sides are even, which is what makes it easy to stay with when your mind wanders off.
Deeper calm
4-7-8
In through your nose for four seconds, hold for seven, then let it out slowly through your mouth for eight.
The long exhale is doing the work, because an out breath that runs longer than the in breath is what tips your body toward rest.
Pick one and keep it steady.
No pressure to find which one works best for you. Try one this session and the other one next time.
the first five minutes
Most people feel uncomfortable
Discomfort isn't a sign it's going wrong. It's what happens when your body notices that nothing is coming in, and it takes a few minutes to believe it.
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the first minutes
You settle in
The forest starts playing and the newness of it carries you along for a couple of minutes.
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around five minutes
The urge shows up
You want to reach for your phone, or you start thinking about something that would feel more productive than just sitting here. That's your nervous system asking for its next hit of input since you're used to being stimulated all day.
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the part that matters
You do nothing about it
Don't fight the urge and don't follow it. Keep sitting, keep breathing and let it pass on its own.
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the rest of the time
Your body switches modes
The room stops feeling boring and starts feeling quiet. You might notice your body running at a slower speed, something that was bugging you earlier is no longer a threat or you just tell yourself, "I actually needed that." That's your body going from react mode to respond mode.
if the shift doesn't come
Some people don't feel it on the first visit, and that's normal. Sitting through the restless part is the practice, and it gets easier every time you do it.
questions
Ask us anything
If you want to know more about the scent, the science of calm, or nervous system regulation in general, we're happy to talk any of it through.