The Japanese practice of Shinrin-yoku, or forest bathing, is the therapeutic act of spending time in a forest, connecting with your senses and your surroundings.
Retreating to wild areas away from the trappings of modern life has long been a source of solace and mental rejuvenation. In their writings, Henry David Thoreau, Ralph Waldo Emerson, and John Muir ably captured the benefits of reconnecting with nature.
Emerson in particular spoke of nature as a “profound source of spiritual and intellectual awakening.” And Thoreau wrote, “Our lives need the relief of where the pine flourishes and the jay still scream.”
In the 1980s, the practice of Shinrin-yoku, which roughly translates to “forest bathing,” emerged in Japan. The practice became an antidote to digital burnout and also encouraged people to protect their country’s remaining forests.
Forest bathing is not about exercising or getting your daily 10,000 steps. Rather, it’s a deeply felt, meditative connection with your senses and the natural spaces around you.
This article examines forest bathing, its proven benefits, and how to embrace the practice.
In his book, “Forest Bathing: How Trees Can Help You Find Health and Happiness,” Dr. Qing Li, MD, PhD, and a doctor at Nippon Medical School in Tokyo, estimates that most people spend 93% of their time indoors. He identified this as a nature deficit disorder in society, which he believes contributes to negative feelings about life.
In his research, Dr. Li has found that just a few hours of forest bathing can significantly improve these negative feelings.
Forest bathing, also called forest or nature therapy, is the practice of fully immersing yourself outdoors, preferably deep within a wooded area, while engaging all your senses, such as sight, smell, touch, and hearing.
It is a mindful and meditative connection with your senses and the spaces around you.
Research studies have attributed a number of physical and mental health benefits to the practice of forest bathing. Key benefits include:
- Stress relief. Forest bathing has been shown to promote a sense of tranquility and mindfulness, reducing stress hormones like cortisol, and relieving symptoms of anxiety and depression.
- Improved immune function: Studies have found that exposure to the phytoncides (organic compounds released by trees) may enhance immune function.
- Lower blood pressure. Research suggests that spending time in forest environments is associated with lower systolic and diastolic blood pressure and a lower prevalence of hypertension.
- Improved cognitive health. Forest exposure has been linked to enhanced cognitive health in older adults, including improved memory, cognitive flexibility, and attentional control. Time spent in nature allows the mind to quiet and focus, leading to a mental refresh.
- Enhanced moods. Recent research found that short-term exposure to a forest environment had positive effects on the psychological health of individuals, reducing tension, anger, fatigue, depression, and confusion, while increasing positive moods and feelings of well-being.
- Improved sleep. Studies have shown that forest bathing can help regulate circadian rhythms and improve sleep quality.
- Increased energy levels. Forest bathing is reported to increase energy levels and overall life satisfaction.
Perhaps more importantly, spending time in nature can cultivate and inspire a greater appreciation for our wild places, inspiring stewardship and conservation efforts toward preserving them.
You don’t have to be a backpacker, climber, or mountaineer to practice forest bathing. It can be as simple as walking into any natural environment and mindfully connecting with what’s around you.
Places you can visit include:
- local wooded parks
- botanical gardens (arboretum)
- nearby forests
- backyards with plants and trees
- creeks, ponds, or rivers
Try meandering peacefully through a wooded area or sitting down with your back against a tree. Be sure to silence or turn off all electronic devices.
Your goal is to gently push aside all your daily worries and concerns and refocus your attention on what you see, hear, smell, and feel.
Let your surroundings seep into your consciousness and refresh your mind.
You can reap benefits by spending as little as 20 minutes in a wooded area, mindfully reconnecting with your surroundings. Forest bathing is less about the amount of time you spend and more about the quality of your time.
Your goal is to replace in your mind the churning, hectic pace of your daily life with the companionable, gentle presence of nature.
Yes. Forest bathing is a type of nature therapy. It can be practiced in a variety of natural spaces, ranging from wilderness areas to urban parks.
Try to find a place where you can be alone with nature, and less likely to be interrupted by other people.
There aren’t any downsides to forest bathing as long as you’re properly prepared for spending time outdoors.
When venturing alone to any natural space, whether that’s a wooded forest or an urban park, you’ll want to be prepared. Things you might bring with you include:
- a water bottle
- snacks
- insect repellent
- rain jacket
- extra layer for warmth
- medications for allergies you may have (such as for pollen or bee stings)
You should also take preventive measures against ticks if the area you’re visiting has them.
Finally, be sure to tell or text someone you know where you are going and when you’re expected to return.
Forest bathing is the practice of spending time in nature, while allowing your mind to quiet and focus on the tranquility of your surroundings.
Numerous recent studies have proven the mental and physical benefits of nature therapy, including stress relief, lower blood pressure, and improved immune function.
This research backs up what environmentalist Rachel Carson, author of “Silent Spring,” eloquently wrote years ago: “There is something infinitely healing in the repeated refrains of nature.”