When you think back to when you were young, you likely have memories of camping, hiking, or spending time in nature. While these activities likely bring back fun memories, they may also bring back peaceful ones. Forest bathing is a way to reconnect with nature and relive those peaceful moments—but it also has health benefits, including boosting immunity, reducing blood pressure, and lowering cortisol.
What is forest bathing?
Forest bathing comes from the translated Japanese term “shinrin-yoku,” also known as forest therapy. It’s like marrying a hike through the woods with meditation in nature, but it’s a separate activity altogether.
Instead of getting from point A to point B, forest bathing doesn’t follow a specific path—it emphasizes calmness and relishing the moment instead of motoring to the finish line. Forest bathing can last hours but only span a mile. It’s a slow, interactive, and immersive walk in nature with a specific end goal: to enjoy all the senses and elements of the forest as a form of therapy.
Put simply, forest bathing enables one to concentrate on the small, meditative aspects of one’s surroundings.
Health benefits of immersing yourself in trees
Like other forms of alternative therapies, forest bathing has a plethora of health benefits. Here are the most impactful upsides.
Reduce stress and anxiety
A 2017 study published in the International Journal of Environmental Research and Public Health examined the correlation between forest bathing and stress and anxiety levels. After engaging in forest therapy, participants had lowered pulse rate and diastolic and systolic blood pressure, which indicates physiological benefits from recovering stress.
The participants were scored on a mood scale, and “anger-hostility,” “depression-dejection,” “tension-anxiety,” and “fatigue-inertia” scores were also significantly lowered. The testing concluded that both anxiety and stress levels were reduced considerably for participants.
Boost immunity
Forest bathing isn’t just about instilling calmness—it also has immune benefits. A 2009 study has participants take part in a multi-day forest bathing trip in wooded areas. Urine and blood samples were collected on days 2 and 3 of the trip and 7 and 30 days after. Subjects were also asked to provide samples before the trip as a control. The results showed that Natural Killer (NK) cell production had increased in male and female participants during the trip, and urinary adrenaline levels were lower. The increase in NK production remained high with most participants 7 and 30 days after the trip, compared with the original control sample.
NK cells are white blood cells that destroy diseased and infected cells, and forest bathing is proven to naturally enhance the production of NK cells and support a stronger immune system. Decades of research back this correlation, and researchers have noted these increases among men and women.
Reduce blood pressure
A 2017 systematic review analyzed over a dozen studies with 732 participants and concluded that forest bathing has significant anti-hypertensive effects. Participants immersed in a forest environment saw lower systolic and diastolic blood pressure compared to participants kept indoors. Middle-aged and older people saw the most dramatic blood pressure-lowering effect across these studies.
Lower cortisol
Natural environments also offer benefits for balancing hormone levels. A 2010 study published in Environmental Health and Preventive Medicine shows that natural environments encourage lower cortisol concentrations, lower blood pressure, lower pulse rate, and more significant parasympathetic nerve activity. Participants in forest and city environments were compared.
These research results will help develop a field dedicated to researching forest medicine, which may be developed as a strategy for preventative medicine.
How to start forest bathing
Taking up forest bathing doesn’t require money or specialized equipment—you just need an open mind and the willingness to slow down. Here’s how to get started:
- Set aside an adequate amount of time: Forest bathing is not to be rushed. Take a few hours to stroll, stop, and have long stretches of silence.
- Find a large wooded area: Seek out a park or smaller trail path where you can be safe and relaxed.
- Take deep breaths and soak it in: Take your time and linger among the trees. Notice the plants, wildlife, and nature breathing around you. Notice how your body feels in this environment. Notice where you’re holding tension. Just slow down and focus on yourself and your surroundings.
Remember, the aim is to slow your heart rate. There aren’t any concrete objectives other than to relax and clear your mind. It’s optional, but you could also try meditation to put yourself in the right headspace.
The best places for forest bathe
There are no fancy-schmancy trips required to forest bathe, but if you’re in the mood to hop on a plane and take a break, these beautiful spaces make for the perfect afternoon.
- Japan: Japan holds the roots of forest bathing, and many travel to the Japanese Alps to engage in this profound activity.
- New Zealand: This country has endless scenic forests. If you’re looking for more direction, try the Great Barrier Island retreat.
- Kenya: The Kathandeni Forest Bathing and Waterfall Chase is one of Kenya’s beautiful hidden gems and the perfect place to take a deep breath, relax, and immerse yourself in everything the country has to offer.
- The Rocky Mountains: Quiet trails in Lake Louise, Alberta, make for a great forest bathing destination. Breathtaking mountains and crystal blue lakes are perfectly calming.
- Yosemite National Park: Yosemite offers forest bathing and dinner dining options to make your experience more of a full package trip.
