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Forest Bathing Benefits: How Nature Restores the Body and Mind
- Siham Barrakouia
- Jan 22
- 5 min read
There is something undeniably soothing about being surrounded by trees. The air feels different, softer and richer somehow, and the mind begins to quiet without you even asking it to. The rhythm of your footsteps, the rustle of leaves, the scent of moss and pine needles; each of these simple sensations begins to draw you out of your head and back into your body.
In Japan, this practice has a name: Shinrin-yoku, which translates as “forest bathing”. It does not involve swimming or exercise, but rather bathing your senses in the atmosphere of the forest. It is a gentle, mindful way of connecting with the natural world, one that has become an integral part of preventive healthcare in Japan and South Korea.
What began as a cultural practice in the 1980s is now supported by a growing body of scientific research that shows something profound: spending time in nature changes your biology. It can lower stress hormones, strengthen the immune system, and improve focus and mood. Forest bathing is not about escaping life; it is about remembering that you are part of it.
The Science of Slowing Down
When you step into a forest, something measurable begins to shift within minutes. Your nervous system recalibrates, moving from the sympathetic “fight or flight” mode into the parasympathetic “rest and restore” state.
Researchers at Chiba University in Japan found that people who walked through forest environments had 12 per cent lower cortisol levels and a 7 per cent decrease in sympathetic nervous activity compared to those who walked in urban areas. Their blood pressure and heart rate also dropped.
This is not simply about feeling calm; it is about physiological balance. Chronic stress keeps the body in a constant state of alert, which over time can suppress immune function, increase inflammation, and deplete energy. Nature helps reset this internal chemistry, allowing the body to find equilibrium again.
The Invisible Medicine of Trees
One of the most fascinating discoveries in forest medicine research is the role of phytoncides, aromatic compounds released by trees and plants. These natural chemicals serve as a defence mechanism against bacteria and insects, but when humans inhale them, they appear to have healing effects.
Studies led by Dr. Qing Li at the Nippon Medical School in Tokyo have shown that breathing in phytoncides can increase natural killer (NK) cell activity, a key part of the immune system that helps combat viruses and potentially cancerous cells. Remarkably, this immune boost can last for up to 30 days after a single forest immersion trip.
You might think of phytoncides as nature’s quiet form of aromatherapy, without the bottles or diffusers. Simply being among trees allows these natural compounds to enter your body and subtly strengthen your resilience.
What Happens to your Brain in the Forest
It is not just your heart rate that changes when you spend time in nature; your brain changes too. Modern life keeps most of us in a state of constant cognitive engagement: planning, analysing, scrolling, thinking ahead. Forest bathing interrupts that cycle.
Brain imaging studies show that spending time in green spaces reduces activity in the prefrontal cortex, the region associated with rumination, self-criticism, and worry. In a 2015 Stanford University study, participants who walked in nature showed decreased neural activity in this area compared to those who walked in urban settings. They also reported feeling less anxious and more positive afterwards.
At the same time, nature exposure increases alpha brain wave activity, which is associated with relaxed alertness and creativity. That might explain why many people find that they think more clearly, or solve problems more easily, after a walk in the woods.
Forest Bathing Benefits for Mental Wellbeing
In an age where burnout and anxiety are becoming the norm, forest bathing offers something both simple and radical: a way to be without performance. There is no goal other than noticing.
Regular contact with natural environments has been linked with:
Reduced symptoms of depression and anxiety
Improved attention span and working memory
Enhanced self-esteem and emotional regulation
Lower perceived stress and mental fatigue
For many people, forest bathing becomes a form of moving meditation. It does not require effort, just attention. The rhythm of nature slows you down to its pace, inviting your body and mind to synchronise with the steady intelligence of the earth.
How to Practise Forest Bathing
You do not need a mountain trail or hours of free time to experience the benefits. Forest bathing can be done almost anywhere there is natural life: a local woodland, park, beach, or even a quiet garden. What matters is your presence, not the location.
Here is a simple way to begin:
Choose your space.
Find a natural environment that feels safe and inviting. If possible, leave behind headphones, screens, and distractions.
Set an intention.
Before you begin, take a deep breath and mentally acknowledge that this time is for you - to slow down, to connect, to listen.
Engage your senses.
Notice the colours, textures, and scents around you. Feel the temperature of the air. Listen for the subtle layers of sound: the rustle of leaves, birdsong, the wind moving through branches.
Walk slowly and pause often.
There is no destination. If something draws your attention, such as a pattern on bark or the way sunlight filters through leaves, stop and observe.
Breathe with awareness.
Let your breath match the rhythm of your surroundings. Inhale the forest air deeply and exhale tension.
Reflect gently.
When you finish, take a moment to notice how you feel, both physically and emotionally. You might like to write a few words or simply rest in silence.
Even 20 minutes of this kind of mindful time in nature can have measurable effects on your mood and physiology. For deeper restoration, try a longer forest walk of one to two hours once or twice a week.
Beyond the Forest: Bringing Nature into Daily Life
Not everyone has easy access to forests, but the principles of Shinrin-yoku can be woven into everyday life. You can:
Sit beside a tree during your lunch break
Keep plants in your home or workspace
Open windows to let in fresh air and natural sounds
Spend weekends exploring coastal or countryside paths
Practise mindful breathing outdoors, even for a few minutes each day
Small, consistent interactions with the natural world accumulate into a meaningful reconnection. Your nervous system recognises and responds to these cues - sunlight, birdsong, movement - because it evolved in relationship with them.
Why this Practice Matters Now
Modern living has distanced us from the environments that sustain us. We spend an estimated 90 per cent of our time indoors, often under artificial light, surrounded by constant noise and stimulation. This disconnection can leave us feeling mentally drained, emotionally flat, and physically tense.
Forest bathing is not a luxury or a trend; it is a reminder of our biological need for natural balance. When you slow down and allow yourself to be held by the living world, your body begins to remember its own intelligence. Your breath deepens, your thoughts soften, and your energy steadies.
In this sense, forest bathing is both a wellness practice and a spiritual act: an invitation to return home to yourself through the quiet guidance of the natural world.
Key Takeaways
Forest bathing (Shinrin-yoku) means immersing yourself mindfully in nature, engaging all your senses.
It can lower cortisol, blood pressure, and heart rate, while improving immune function through exposure to natural compounds like phytoncides.
Time in nature improves focus, creativity, and emotional wellbeing, reducing rumination and mental fatigue.
You can practise forest bathing anywhere; what matters most is slowing down and being fully present.
Regular time in nature helps restore your body’s natural balance, calm the mind, and reconnect you to a deeper sense of vitality.
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