What is Forest Bathing?

What is Forest Bathing?

Forest bathing, Forest Immersion or Shinrin-Yoku as it is known in Japan, has promoted physical, mental and spiritual health for its practitioners for centuries. Recent research has demonstrated the scientific basis for health promotion using this ancient practice. 

Growing Evidence for the Healing Power of “Forest Therapy” was presented in May 2025 at the American Psychiatric Association (APA) Annual Meeting. More than half the world's population lives in urban environments with minimal opportunity to experience nature on a daily basis. This continual existence in urban environments that are primarily steel, concrete and drywall appears to contribute to chronic stress, anxiety, chronic fatigue and other mental health disorders.

The benefits of immersing oneself in natural settings such as forest bathing include stress reduction, improved physical health and improved mood. Studies have shown that walking in a forest for as little as 10 minutes can have positive physical and mental changes. As well as the physical benefits to the cardiovascular, immune, inflammation and antioxidant systems, various psychological benefits to mental health have been identified.

Forest therapy may also have preventative effects for mental health and physical issues as well as for treating current problems. The decreasing amount of time children spend in the outdoors may be an important variable in the increasing mental health diagnosis of anxiety and depression as well as the increasing issues of chronic health diseases in children. Forest Bathing allows us to use all 5 of our senses for a total immersion experience that is not replicated with other interventions. The sights, sounds, touch, smells and tastes of the forest all come together in a total, live-in-the-moment experience.

Although treatment for medical and mental health disorders is firmly grounded in traditional therapies, the expansion to include non-traditional and leading edge interventions is refreshing.

Umadevi Naidoo, MD, an instructor in the Department of Psychiatry, Division of Nutrition at Harvard Medical School and Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital in Boston reflected “that forest medicine is gaining acceptance as an additional lifestyle option for patients”.

Forest Bathing health benefits as listed by the Forest Therapy Society include:

  1. Reduces stress-related hormones
  2. Increases parasympathetic nerve activity
  3. Suppresses sympathetic nerve activity
  4. Decreases the heart contraction phase, diastolic blood pressure and pulse rate
  5. Relieves tension and elevates mood
  6. Boosts the immune system with an increase in the count of the body's Natural Killer (NK) cells
  7. Increases anticancer protein production
  8. Alleviates stressful conditions such as tension, depression, anger, fatigue, confusion
  9. Improves a person’s vigor, vitality and enhances their life energy
  10. Improves subjective symptoms of physical pain
  11. Improves the mood such as total health and mental health
  12. Reduces the systolic blood pressure, diastolic blood pressure, and improves the autonomic nervous system such as a decrease in pulse rate
  13. Improves physical condition through exercise and rehabilitation

While not a substitute for traditional medicine, Forest Bathing can be a pragmatic, low risk and cost-effective additional intervention for a multitude of conditions. 

Studies have demonstrated a positive correlation between Forest Bathing and mindfulness. Improved mindfulness has demonstrated 2 important practical outcomes. 

  1. Improvement in coping mechanisms.
  2. Positive emotional changes that can lead to behavior change.

When mindfulness is practiced and achieved, there is an improvement in mental, physical, emotional, and spiritual well-being. Combining Forest Bathing and Mindfulness brings together two powerful interventions that may significantly improve one's health and well-being.

Forest Bathing is an ancient practice that may have never been more beneficial and relevant than in modern times chaotic, urban, stress-inducing environments.

 

https://www.medscape.com/viewarticle/growing-evidence-healing-power-forest-therapy-2025a1000danecd=WNL_trdalrt_pos1_250529_etid7460451&uac=423882PY&impID=7460451
https://www.medscape.com/viewcollection/37799
https://dirt.asla.org/2019/01/29/forest-bathing-goes-global/
Forestry and Forest Products Research Institute, Center for Environment Health and Field Sciences Chiba University, The Medical Association of Nippon Medical School, The society of Forest Medicine within the Japanese society for Hygiene.
https://www.mdpi.com/1660-4601/17/24/9340
https://psycnet.apa.org/buy/2011-10776-012
https://www.mpg.de/25020718/0702-bild-virtual-forest-bathing-alleviates-stress-149835x#:~:text=Virtual%20forest%20bathing%20can%20improve%20emotional%20well%2Dbeing.,%C2%A9%20MPI%20for&text=In%20brief%3A,hearing%2C%20smell)%20are%20simultaneously%20engaged

They can be the same. These terms are often used interchangeably; however, sometimes Forest Therapy is a provider prescribed intervention with specific dosages and durations to alleviate a specific condition.

They can be the same. Forest Bathing is a Nature Treatment; but, there are other Nature Treatments that are not Forest Bathing. Swimming in an ocean, walking on a beach or even gardening can be defined as Nature Treatments.

An internet search with your zip code and “Forest Bathing” may produce nature walks that have been designated for Forest Bathing; however, the term is not widely used at present. Fortunately you do not need a specific trail or wooded area to Forest Bathe. A good pair of shoes, some trees and the great outdoors is all you need to start reaping the benefits of Forest Bathing.
The Association of Nature and Forest Therapy (ANFT) has a listing of certified trails and sit spots. They also provide information on how to achieve certification for trails and sit spots.

As of 2019 Japan has designated 60 nature walks as official forestry therapy trails. The Forest Therapy Society lists certified forests in Japan with links to pages describing each forest.

The Healing Magic of Forest Bathing: Finding Calm, Creativity, and Connection in the Natural World by Julia Plevin
“In the forest, there’s no need to try to relax. Just go outside and Nature will work her magic to relax and restore you. Studies show that people feel more relaxed after just fifteen minutes of being in nature. And they report feeling greater vitality, too. Being surrounded by aliveness literally makes us feel more alive.”

Forest Bathing refers to being immersed in the Forest environment while Forest Meditation refers to the specific task of meditating while in the Forest. Some choose to practice a walking meditation while walking through the woods.

Look for small areas of nature in your city. Often urban environments will have woods, parks, nature trails and even city gardens on root tops and abandoned lots where you can connect with nature. It isn’t about finding a perfect environment. It’s about starting with what you have available.
Virtual reality (VR) Forest Bathing has been used for therapeutic benefits including lowering blood pressure and stress.

Virtual Forest Bathing has been found to help stress.
“Forest bathing in Virtual Reality improves emotional well-being and increases connectedness to nature, particularly when several senses (sight, hearing, smell) are simultaneously engaged.”
In addition to positive effects on mood, there were also limited improvements in working memory – the cognitive function that enables us to store, process and retrieve information in the short term.

In some geographic areas there are nature environments that have been certified as Forest Bathing areas. These areas have met specific criteria to achieve a Forest Bathing Certification.
The Association of Nature and Forest Therapy (ANFT) has a listing of certified trails and sit spots. They also provide information on how to achieve certification for trails and sit spots.
As of 2019 Japan has designated 60 nature walks as official forestry therapy trails. The Forest Therapy Society lists certified forests in Japan with links to pages describing each forest.

The Green Forest Lady Forest Salve invites you to inhale the intoxicating scent of forest evergreens.

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