"Forest Bathing: The Science-Backed Nature Therapy Your Mind and Body Crave"
I. Introduction: Reconnecting with Nature in a Disconnected World
In a world that rarely pauses, where screens dominate our attention and stress levels continue to rise, many people are turning back to nature for healing. Forest bathing is more than a walk in the woods—it’s a proven method to boost mental, emotional, and physical well-being. Forest bathing isn't about physical activity, it's about slowing down, engaging in the senses, and simply being present among the trees. As our daily lives grow more fast-paced and disconnected from the natural world, forest bathing offers a gentle, accessible way to restore mental and emotional well-being.
II. What is Forest Bathing?
The act of spending time in the forest is what the Japanese call shinrin-yoku, a term originating in the 1980s that means "bathing in the forest atmosphere," says Qing Li, a researcher on this topic and a professor at Nippon Medical School in Tokyo (Li Q., 2022). "It is simply being in nature, connecting with it through our sense of sight, hearing, taste, smell and touch." (Li Q., 2022). It’s based on three different traditional concepts: yūgen, komorebi and wabi sabi (Li Q. 2022).
Yūgen is about being so keenly aware of the beauty of the world around you that the deep emotions you feel can’t be expressed with words (Li Q. 2022).
Komorebi literally translates to “sunlight leaking through trees.” It describes the relationship, or interplay, between the sun and the leaves (Li Q. 2022).
Wabi-sabi celebrates the beauty of imperfection and impermanence (Li Q. 2022).
We see these qualities play out in a variety of cultural and spiritual practices in Shinto the idea of ritual purification (misogi), which embodies this concept by allowing people to purify themselves through connection with forest environments. The Japanese aesthetic concept of "ma" (間) from Zen tradition - the meaningful pause or interval between elements - influences how forest bathing values stillness and quiet attentiveness (Li Q. 2022).
Now so far we have only talked about forests, and it doesn’t need to be greenery it can be extended to any nature/natural setting like a beach, desert, park, ocean, river or other bodies of water. As mentioned previously, multiple cultures and spiritual practices have had their own version of forest bathing:
Desert meditation practices in Bedouin and indigenous American traditions.
Ocean-focused contemplative practices in Polynesian cultures.
Mountain immersion in Tibetan Buddhist traditions (Park, 2010).
The Science Behind Nature Bathing
Throughout the world we are seeing an increase of urbanization, consumerism and technology not to mention the over use of medication and breaking down of our food systems. Stress increases, fatigue, poor sleep quality, forgetfulness, physical pain, and higher rates of depression and anxiety. With forest bathing there have been good results of increasing time in nature and positive mental health outcomes (Park, 2010). To quote some of my younger professionals “go out their and touch grass”; this being an overall part of the self-care plan mentioned in my previous blog posts.
How does it help?
Lower cortisol levels, reduced blood pressure and heart rate like essential oils.
Enhanced immune function (increased natural killer cells like white-blood cells).
Improved mood and cognitive clarity.
Increased parasympathetic activity (helps with stress relief).
During the pandemic even watching videos of the forest would cause a level of relaxation (Park, 2010).
VII. Conclusion: Reclaiming Wellness, One Tree at a Time
Forest bathing is a reminder that wellness doesn’t always require complex routines, or costly solutions can begin with a walk through the trees and a moment of stillness. With proven benefits ranging from reduced stress to stronger immunity, this nature-based practice invites us to slow down and reconnect with both our environment and us. Whether you're in a dense forest, a local park, the beach, the desert or even a river, forest bathing encourages presence, peace, and inner clarity. To address the negative effects of the digitalized life and pandemic, prescriptions to take short, restorative trips into areas rich in nature have become a leading wellness trend (Li Q. 2022)
Consider starting a weekly nature practice or finding a local forest therapy guide.
See more at (non-affiliate): natureandforesttherapy.org
Citation
Li, Q. et al., “Forest Bathing Enhances Human Natural Killer Activity and Expression of Anti-Cancer Proteins,” International Journal of Immunopathology and Pharmacology, 2007.
Li Q. (2022). Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention -the Establishment of "Forest Medicine". Environmental health and preventive medicine, 27, 43. https://doi.org/10.1265/ehpm.22-00160
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (forest bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851
Kim, J. G., & Shin, W. S. (2021). Forest Therapy Alone or with a Guide: Is There a Difference between Self-Guided Forest Therapy and Guided Forest Therapy Programs?. International journal of environmental research and public health, 18(13), 6957.
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (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), 18–26. https://doi.org/10.1007/s12199-009-0086-9
U.S. Department of Agriculture Forest Service. (2018). Forest bathing: A practice whose time has come. https://www.fs.usda.gov/features/forest-bathing