What Is Forest Bathing?

Forest bathing is the practice of spending time in a forest environment. Learn more about forest bathing.

January 17, 2025 · 9 min · 1775 words · Jacqueline Anderson

Table of Contents

Table of ContentsView AllTable of ContentsWhat Is Forest Bathing?Benefits of Forest BathingHow to PracticeQuestions to Guide YouPrescription

Table of ContentsView All

View All

Table of Contents

What Is Forest Bathing?

Benefits of Forest Bathing

How to Practice

Questions to Guide You

Prescription

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Forest bathing is based on the Japanese practice, shinrin-yoku, which can be translated as “taking in the medicine or atmosphere of the forest.” While forest bathing began in Japan in the 1980s, it has recently grown more popular worldwide.

Born in response to high levels ofwork stressand a spike in rates of autoimmune disease, forest bathing was also adapted to improve the economy of rural areas that lost people migrating to cities. Forest bathing has become an eco-friendly, healthy antidote to our tech-saturated world.

It turns out that walking and relaxing in this type ofimmersive experience amongst the treesmay offer various health benefits.That’s why forest bathing is also called forest therapy.

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How is the practice of spending time in a lush environment good for you? When you take time in this natural green world to “be” with intention and in a fully present way, research shows many mind-body benefits.

Mindfulness

One of the obvious benefits of taking a walk in nature is getting away from screens. At the same time, when we enjoy nature, we are also turning offrumination, worry, and obsessive thinking. Instead, we are taking a break and allowing ourselves time to recharge and appreciate.

Forest bathing involvesmindfulness. We can achieve a state of mindfulness through various forms of meditation but also through everyday living. During forest bathing, like during mindful activities, we are heightening our senses, suspending judgment, and focusing on the “now.”

Tree Oil

Plants and trees emit a substance called phytoncide. Thisessential oilprotects plants and trees from insects and germs. Their antimicrobial properties may influence immunity.

Stress Reduction

The positive effects of forest bathing are becoming more well known. In one recent study, participants who habitually walked through forests showed evidence of lowered blood pressure.Exposure to the tree oil and strolls through the forest may also contribute to reduced anxiety.

Past scientific research found that forest bathers showed evidence of reduced stress hormones such as adrenaline and noradrenaline in their bodies.Forest bathing has been proven to help those experiencing not just a temporary stressful situation but chronic stress.

In fact, in addition to otherstress management tools, forest bathing is becoming an increasingly popular stress reduction method. Psychologists are recommending forest therapy to decrease the risk of psychosocialstress-related diseases.

In one research study, researchers reviewedsix studies about forest therapy published between 2010 and 2020.

Forest therapy was deemed a cost-effective modality that promoted overall psychological well-being and could be used for those experiencing stress and mental health challenges. The results demonstrated a “significant positive correlation between nature, mindfulness, and measures of psychological well-being.”

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How Do I Start a Forest Bathing Practice?

Forest bathing is a simple way to relax and revitalize. We trust our bodies and our senses, and we go at our own pace. Forest bathing requires a commitment to a regular practice; it’s not a one-and-done quick fix or panacea.

Research in England on green spaces showed spending at least 120 minutes a week in natureis associated with good health and well-being.It doesn’t matter whether you break up the two hours into shorter walks in a local park filled with lots of trees or an afternoon under the canopy of a forest.

Just remember to forest bathe regularly, even if you have to schedule the time on your calendar.

Opting for a speedy walk through nature and rushing through the activity to get back to work, let’s say, may not be as effective. Nor is it advised to play loud music as you walk.

Forest bathing requires a different mindset. You are embarking on more of a leisurely, meditative experience. You are strolling through nature in a forest and taking your time. You are engaging with all of your senses. You are noticing the sensations that appear and how you’re connecting to the natural world.

This process of returning to nature can bring you to a heightened state of sensory awareness and a sense of tranquility. Within minutes of entering agreen space, your body relaxes, blood pressure stabilizes, stress hormones decrease, muscle tension decreases, and health benefits kick in.

What Is Perception?

Here’s what you might want to pay attention to as you walk through the forest:

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Prescription for Forest Bathing

Forest bathing is a powerful wellness tool. It’s a nature-based intervention so you don’t have to worry about chemical side effects. It can also be a complementary treatment to supplement standard treatment, especially for mental health afflictions.

Forest bathing can also serve as a preventative measure for those at risk ofpsychologicaland other types of illnesses.Those in urban environments without much green space are especially encouraged to find green pocket parks. You can also seek out a forest bathing guide to help you across the U.S.

Some doctors, frustrated with patients who aren’t getting enough physical exercise, are becoming guides themselves and writing prescriptions for forest bathing.

In a world in which we are on 24/7, the negative effects of living hectic lives have taken a toll on our health and happiness. Forest bathing offers a healing way to get back to nature and ourselves. Research continues to show positive health results of this practice across all age groups—from children to elderly populations.

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8 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oh B, Lee KJ, Zaslawski C, et al.Health and well-being benefits of spending time in forests: systematic review.Environ Health Prev Med. 2017;22(1):71. doi:10.1186/s12199-017-0677-9Cleveland Clinic.Why forest therapy can be good for your body and mind.Li Q, Morimoto K, Nakadai A, et al.Forest bathing enhances human natural killer activity and expression of anti-cancer proteins.Int J Immunopathol Pharmacol. 2007;20(2_suppl):3-8. doi:10.1177/03946320070200S202Li Q, Otsuka T, Kobayashi M, et al.Acute effects of walking in forest environments on cardiovascular and metabolic parameters.Eur J Appl Physiol. 2011;111(11):2845-2853. doi:10.1007/s00421-011-1918-zLi Q.Effect of forest bathing (shinrin-yoku) on human health: A review of the literature.Santé Publique. 2019;S1(HS):135. doi:10.3917/spub.190.0135Timko Olson ER, Hansen MM, Vermeesch A.Mindfulness and shinrin-yoku: potential for physiological and psychological interventions during uncertain times.Int J Environ Res Public Health. 2020;17(24):E9340. doi:10.3390/ijerph17249340White MP, Alcock I, Grellier J, et al.Spending at least 120 minutes a week in nature is associated with good health and wellbeing.Sci Rep. 2019;9:7730. doi:10.1038/s41598-019-44097-3Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S.A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies.Environ Health Prev Med. 2019;24(1):46. doi:10.1186/s12199-019-0800-1

8 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oh B, Lee KJ, Zaslawski C, et al.Health and well-being benefits of spending time in forests: systematic review.Environ Health Prev Med. 2017;22(1):71. doi:10.1186/s12199-017-0677-9Cleveland Clinic.Why forest therapy can be good for your body and mind.Li Q, Morimoto K, Nakadai A, et al.Forest bathing enhances human natural killer activity and expression of anti-cancer proteins.Int J Immunopathol Pharmacol. 2007;20(2_suppl):3-8. doi:10.1177/03946320070200S202Li Q, Otsuka T, Kobayashi M, et al.Acute effects of walking in forest environments on cardiovascular and metabolic parameters.Eur J Appl Physiol. 2011;111(11):2845-2853. doi:10.1007/s00421-011-1918-zLi Q.Effect of forest bathing (shinrin-yoku) on human health: A review of the literature.Santé Publique. 2019;S1(HS):135. doi:10.3917/spub.190.0135Timko Olson ER, Hansen MM, Vermeesch A.Mindfulness and shinrin-yoku: potential for physiological and psychological interventions during uncertain times.Int J Environ Res Public Health. 2020;17(24):E9340. doi:10.3390/ijerph17249340White MP, Alcock I, Grellier J, et al.Spending at least 120 minutes a week in nature is associated with good health and wellbeing.Sci Rep. 2019;9:7730. doi:10.1038/s41598-019-44097-3Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S.A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies.Environ Health Prev Med. 2019;24(1):46. doi:10.1186/s12199-019-0800-1

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Oh B, Lee KJ, Zaslawski C, et al.Health and well-being benefits of spending time in forests: systematic review.Environ Health Prev Med. 2017;22(1):71. doi:10.1186/s12199-017-0677-9Cleveland Clinic.Why forest therapy can be good for your body and mind.Li Q, Morimoto K, Nakadai A, et al.Forest bathing enhances human natural killer activity and expression of anti-cancer proteins.Int J Immunopathol Pharmacol. 2007;20(2_suppl):3-8. doi:10.1177/03946320070200S202Li Q, Otsuka T, Kobayashi M, et al.Acute effects of walking in forest environments on cardiovascular and metabolic parameters.Eur J Appl Physiol. 2011;111(11):2845-2853. doi:10.1007/s00421-011-1918-zLi Q.Effect of forest bathing (shinrin-yoku) on human health: A review of the literature.Santé Publique. 2019;S1(HS):135. doi:10.3917/spub.190.0135Timko Olson ER, Hansen MM, Vermeesch A.Mindfulness and shinrin-yoku: potential for physiological and psychological interventions during uncertain times.Int J Environ Res Public Health. 2020;17(24):E9340. doi:10.3390/ijerph17249340White MP, Alcock I, Grellier J, et al.Spending at least 120 minutes a week in nature is associated with good health and wellbeing.Sci Rep. 2019;9:7730. doi:10.1038/s41598-019-44097-3Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S.A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies.Environ Health Prev Med. 2019;24(1):46. doi:10.1186/s12199-019-0800-1

Oh B, Lee KJ, Zaslawski C, et al.Health and well-being benefits of spending time in forests: systematic review.Environ Health Prev Med. 2017;22(1):71. doi:10.1186/s12199-017-0677-9

Cleveland Clinic.Why forest therapy can be good for your body and mind.

Li Q, Morimoto K, Nakadai A, et al.Forest bathing enhances human natural killer activity and expression of anti-cancer proteins.Int J Immunopathol Pharmacol. 2007;20(2_suppl):3-8. doi:10.1177/03946320070200S202

Li Q, Otsuka T, Kobayashi M, et al.Acute effects of walking in forest environments on cardiovascular and metabolic parameters.Eur J Appl Physiol. 2011;111(11):2845-2853. doi:10.1007/s00421-011-1918-z

Timko Olson ER, Hansen MM, Vermeesch A.Mindfulness and shinrin-yoku: potential for physiological and psychological interventions during uncertain times.Int J Environ Res Public Health. 2020;17(24):E9340. doi:10.3390/ijerph17249340

White MP, Alcock I, Grellier J, et al.Spending at least 120 minutes a week in nature is associated with good health and wellbeing.Sci Rep. 2019;9:7730. doi:10.1038/s41598-019-44097-3

Furuyashiki A, Tabuchi K, Norikoshi K, Kobayashi T, Oriyama S.A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies.Environ Health Prev Med. 2019;24(1):46. doi:10.1186/s12199-019-0800-1

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