Introduction
Forest bathing, or Shinrin-yoku, is a therapeutic practice originating in Japan that encourages mindful immersion in forest environments. Unlike hiking or exercise, it focuses on slow, sensory engagement with nature. Since its introduction by Japan’s Ministry of Agriculture, Forestry and Fisheries in 1982, Shinrin-yoku has been widely studied for its stress-reducing and mood-enhancing effects (Park et al., 2010).
This article explores the scientific foundations of forest bathing, its psychological and physiological benefits, and practical steps for incorporating this evidence-based nature therapy into daily life.
1. What is Forest Bathing?
Forest bathing involves mindful walking, deep breathing, and sensory awareness in forest settings. Key components include:
- Slowing down to notice sights, sounds, and smells.
- Practising gentle breathing exercises to connect body and mind.
- Engaging in quiet reflection to promote inner calm.
Unlike vigorous outdoor activities, Shinrin-yoku emphasises relaxation and presence, allowing participants to absorb the healing atmosphere of trees and plants.
2. Psychological and physiological mechanisms
a) Stress hormone reduction
Studies show forest bathing significantly lowers cortisol levels, blood pressure, and heart rate compared to urban walks (Park et al., 2010).
b) Parasympathetic activation
Natural environments stimulate the parasympathetic nervous system, promoting relaxation and emotional regulation (Mao et al., 2012).
c) Immune system benefits
Phytoncides—natural compounds released by trees—may enhance immune cell activity, including natural killer (NK) cells, supporting disease resistance (Li et al., 2008).
d) Cognitive restoration
The Attention Restoration Theory suggests that natural environments replenish depleted attention and improve focus and creativity (Kaplan & Kaplan, 1989).
3. Mental health benefits
Reduced anxiety and depression
Clinical studies demonstrate that Shinrin-yoku decreases anxiety, depression, and negative mood states while boosting vitality (Kotera et al., 2021).
Enhanced mood and wellbeing
Participants report greater feelings of joy, calmness, and connectedness after forest immersion (Song et al., 2016).
Support for trauma and burnout
Forest therapy programs have been integrated into stress management and trauma recovery, helping reduce symptoms of post-traumatic stress disorder (PTSD) and workplace burnout (Han et al., 2016).
4. Forest Bathing in Practice
Preparing for a session
- Choose a quiet forest or green park with minimal noise.
- Set aside 1–2 hours to walk slowly and mindfully.
- Leave devices behind or switch to silent mode.
Steps during forest bathing
- Begin with deep breathing to centre attention.
- Walk slowly, noticing colours, sounds, and scents.
- Pause for gentle stretching or meditation.
- Reflect or journal at the end to integrate the experience.
Forest bathing can be practised individually, with a partner, or in guided groups led by trained facilitators.
5. Global adoption and cultural relevance
While rooted in Japanese tradition, forest bathing has spread worldwide, including in Australia, Europe, and North America. Many practitioners adapt it to local landscapes—bushland, coastal forests, or urban green spaces—while respecting Indigenous cultural connections to land.
6. Safety and accessibility
Forest bathing is generally safe, but it is important to:
- Dress appropriately for weather and terrain.
- Carry water and sun protection.
- Choose accessible trails for people with limited mobility.
FAQs
Q: What is Shinrin-yoku?
It is the Japanese practice of forest bathing—mindful immersion in nature to support health and wellbeing.
Q: How does forest bathing help mental health?
By lowering cortisol and blood pressure, improving mood, and enhancing immune function.
Q: How often should you practise forest bathing?
Once or twice a week provides measurable stress-reducing benefits.
Q: Can forest bathing help with anxiety and depression?
Yes. Clinical research supports its effectiveness in reducing symptoms of anxiety and depression.
References
- Han, J.W., Choi, H., Jeon, Y.H. et al. (2016) ‘Effects of forest therapy on depressive symptoms among adults: A systematic review’, International Journal of Environmental Research and Public Health, 13(8), pp. 781–790.
- Kaplan, R. & Kaplan, S. (1989) The Experience of Nature: A Psychological Perspective. Cambridge: Cambridge University Press.
- Kotera, Y., Richardson, M. & Sheffield, D. (2021) ‘Effects of shinrin-yoku (forest bathing) and nature therapy on mental health: A systematic review and meta-analysis’, BMC Psychiatry, 21, pp. 1–17.
- Li, Q., Morimoto, K., Kobayashi, M. et al. (2008) ‘Visiting a forest, but not a city, increases human natural killer activity and expression of anti-cancer proteins’, International Journal of Immunopathology and Pharmacology, 21(1), pp. 117–127.
- Mao, G.X., Cao, Y.B., Lan, X.G. et al. (2012) ‘Therapeutic effect of forest bathing on human hypertension in the elderly’, Journal of Cardiology, 60(6), pp. 495–502.
- Park, B.J., Tsunetsugu, Y., Kasetani, T. et al. (2010) ‘The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan’, Environmental Health and Preventive Medicine, 15(1), pp. 18–26.
- Song, C., Ikei, H. & Miyazaki, Y. (2016) ‘Physiological effects of nature therapy: A review of the research in Japan’, International Journal of Environmental Research and Public Health, 13(8), pp. 781–797.
