What Is forest bathing?

Forest bathing, or Shinrin-yoku, is a Japanese wellness practice that means “taking in the forest atmosphere.” It’s not about hiking or working out, it’s about intentionally slowing down and engaging your senses in nature. Think of it as a kind of natural reset for your nervous system.

The Science Behind Forest Bathing

Research over the past two decades has shown that spending time in nature, especially forests, can have profound physical and mental health benefits. Here’s what the science says:

1. Reduces Stress and Cortisol Levels

A landmark study published in Environmental Health and Preventive Medicine found that people who spent time walking in a forest had significantly lower cortisol (the stress hormone) levels than those who walked in a city. Their heart rates and blood pressure were also lower.

2. Improves Mood and Reduces Anxiety

Multiple studies show that forest bathing can lower levels of anxiety, depression, and anger. A 2010 study from Chiba University in Japan found participants reported significantly better moods and reduced feelings of hostility after a forest walk compared to an urban walk.

3. Enhances Sleep Quality

Exposure to natural environments helps regulate circadian rhythms and improve sleep. Forest bathing, especially in the late afternoon or early evening, can help signal to your body that it’s time to rest.

4. Boosts the Immune System

Forests release natural compounds called phytoncides - antimicrobial, aromatic oils emitted by trees. Inhaling these compounds has been shown to increase the number and activity of natural killer (NK) cells, a type of white blood cell that helps fight viruses and tumour formation.

5. Improves Focus and Mental Clarity

Spending time in nature can restore attention and improve cognitive function. This is sometimes referred to as the “attention restoration theory.” After just 20 minutes in a green environment, people show better concentration and mental performance.

How to Practice Forest Bathing

• Leave your phone behind or switch it to airplane mode.

• Walk slowly, without a destination or goal.

• Engage your senses: touch bark, listen to birds, smell the air.

• Sit or lie down if that feels good. Just be.

• Stay for at least 20 minutes.

You don’t need access to a remote forest to try this. A quiet park can offer many of the same benefits. The key is to be present, move slowly, and let nature take the lead.