Forest Bathing (Shinrin-Yoku): Benefits, Science and How to Try It Near Home
What forest bathing (shinrin-yoku) is, where it comes from, what research says about the health benefits of forest bathing and time in nature for stress, blood pressure and mood, phytoncides and immunity, and a step-by-step guide to your first forest bath, even in a city park.
No water. No swimsuit. No towel required. Forest bathing simply means soaking in the atmosphere of the woods, slowly, quietly and on purpose.
It might sound like a fancy name for a walk in the park, and in a way it is. But there's something wonderfully different about walking through trees with no destination, no step count and no podcast, just noticing. The practice comes from Japan, it has decades of research behind it, and it's become a favorite way for people to recover from stress, screens and the relentless pace of modern life.
Here's what forest bathing is, what the science really says (including where the claims get ahead of the evidence) and how to try it yourself, even if the nearest "forest" is a few trees in a city park.
What is forest bathing?
Shinrin-yoku (森林浴) literally means "forest bathing" or "taking in the forest atmosphere." The term was coined in Japan in 1982 by the country's Forestry Agency, which encouraged people to spend time in forests for their health, partly as an antidote to the stress of fast-growing cities and long working hours.
It grew into a widely practiced activity in Japan, where there are now dozens of designated forest therapy bases and trails, and it has since spread around the world, with certified forest therapy guides in many countries.
Forest bathing vs. hiking
It isn't hiking. There's no destination, no summit and no fitness goal. You might cover less than a mile in two hours. The point is to slow down and take in the forest with all your senses, letting nature come to you instead of rushing through it.
Health benefits of forest bathing: what the research says
Lower stress
Many studies, especially from Japan, have compared walking or sitting in forests with doing the same in cities. Reviews of this research have found that time in forests is linked with lower self-reported stress, anxiety and better mood.
Lower blood pressure, heart rate and cortisol
Some studies have found lower blood pressure, lower heart rate and lower levels of the stress hormone cortisol after time in forests compared with urban settings.
The bigger picture: green space and health
A large 2018 review in Environmental Research, led by Caoimhe Twohig-Bennett and Andy Jones at the University of East Anglia, pooled data from more than 140 studies involving hundreds of millions of people. Greater exposure to green space was associated with lower cortisol, lower heart rate, lower diastolic blood pressure, lower risk of type 2 diabetes and lower risk of dying early.
120 minutes a week
A 2019 study of nearly 20,000 people in England, published in Scientific Reports, found that people who spent at least 120 minutes a week in nature were more likely to report good health and high wellbeing than those who spent none. It didn't seem to matter whether that came from one long visit or several short ones.
Healing views
In a classic 1984 study published in Science, environmental psychologist Roger Ulrich found that surgical patients whose hospital windows looked out on trees had shorter stays and needed fewer strong painkillers than patients whose windows faced a brick wall.
Phytoncides and immunity: promising but early
You may have read that forest bathing "boosts your immune system." That idea comes largely from research by Dr. Qing Li at Nippon Medical School in Tokyo. Trees release aromatic compounds called phytoncides, which help protect them from insects and germs. In small studies, Li found that people who spent time in forests, or even slept in hotel rooms with cypress oil vaporized into the air, showed increased activity of natural killer cells, a type of immune cell.
It's genuinely fascinating research. But the studies were small, mostly involved middle-aged Japanese men and haven't been widely replicated. Claims online that forest bathing prevents cancer or cures disease go far beyond the evidence.
The honest caveats
Many forest bathing studies are small, short and hard to blind (people know whether they're in a forest). Some are funded by organizations promoting forest tourism. What's reasonably well supported is simpler: spending calm time in nature tends to help people feel less stressed and better overall. That's more than enough reason to try it.
How to forest bathe: step by step
You can do this on your own in a park, woodland, nature reserve or any green space with trees.
- Leave the goals behind. No fitness tracker targets, no rushing, no destination.
- Put your phone away or switch it to airplane mode. (A photo or two is fine, then back in the pocket.)
- Arrive slowly. Stand still at the entrance and take a few deep breaths before you begin.
- Walk slowly. Slower than feels normal. Stop often.
- Use your senses, one at a time:
- Look at the layers of green, the light filtering through leaves, the patterns in bark and moss.
- Listen for birds, wind, rustling leaves and water. Count how many different sounds you can hear.
- Smell the soil, pine needles, flowers and the air after rain.
- Touch a tree trunk, moss, a smooth stone or a cool stream.
- Taste the fresh air, or a cup of tea you've brought along.
- Sit for a while. Find a "sit spot" and just be there for 10 to 20 minutes, noticing what moves around you.
- Stay at least 20 minutes, longer if you can. Many guided sessions last two to three hours.
- Close with gratitude. Before you leave, take a moment to notice how you feel and thank the forest, silently or out loud.
Forest bathing invitations to try
Guides often offer playful "invitations" to deepen the experience:
- What's in motion? Notice everything that moves: leaves, insects, clouds, water.
- Find your tree. Choose one tree to sit with, lean against or study closely.
- Pleasures of the forest: notice five things that bring you joy.
- Micro-world: look closely at a square foot of the forest floor.
- Breathing with the trees: match your slow breathing to the sway of branches.
Forest bathing in the city
No forest? No problem. Use what you have:
- A park with mature trees
- A tree-lined street
- A botanical garden or arboretum
- Your own garden or a community garden
- A bench under one big tree
- A riverside path
Even indoors, research suggests views of nature and houseplants can be calming. Combine forest bathing ideas with an awe walk for an extra boost.
Tips for your first forest bath
- Go alone or quietly with a friend. Agree to talk less and share at the end.
- Dress for the weather so discomfort doesn't pull you out of the experience.
- Bring a small mat or blanket to sit on.
- Go at different times: early mornings and after rain can be magical.
- Stay safe. Stick to known trails, tell someone where you're going, take water and check for ticks afterward.
- Be patient. It can take 15 to 20 minutes for your mind to slow down.
Forest bathing through the seasons
Every season offers something different, so there's no wrong time to go:
- Spring: fresh green buds, birdsong at its loudest and wildflowers on the forest floor.
- Summer: deep shade, cool air under the canopy and the hum of insects.
- Fall: glowing colors, crunchy leaves and the earthy smell of the season.
- Winter: bare branches against the sky, quiet snow, animal tracks and crisp, clean air. Dress warmly and keep moving a little more.
Going back to the same spot through the year is a beautiful practice in itself. You'll start to notice small changes and feel a real relationship with the place.
Guided forest therapy walks
Many parks, nature centers and wellness retreats now offer guided forest bathing or forest therapy walks. A trained guide leads you through gentle invitations and usually ends with a tea ceremony. It's a wonderful way to start if doing it alone feels strange.
Forest bathing for kids and families
Kids are often natural forest bathers. Let them lead: building stick houses, collecting leaves, listening for birds or lying on the grass looking at clouds. It's a lovely antidote to screen time for the whole family. See digital detox.
Frequently asked questions about forest bathing
How long should forest bathing last?
Twenty minutes is a good start. Traditional sessions often last two hours. Aim for about two hours of nature spread across your week.
What should I bring?
Comfortable clothes, water, a small mat, maybe a thermos of tea. Leave the earbuds at home.
Is forest bathing the same as meditation?
It's similar to mindfulness in nature. You don't need to meditate formally. Just slow down and use your senses. See what is mindfulness?.
Time among trees feeds your environmental wellness. Our free quiz checks that dimension and seven others in about two minutes.
