What is forest bathing?
Forest bathing is the practice of slowing down and immersing ourselves in the sights, sounds, and scents of the forest. In today’s fast-paced world, our mental and physical health often takes a backseat. But something as simple as a quiet walk in the woods, where birds call through the trees, and leaves crunch beneath our feet, can be a powerful antidote to stress.
Forest bathing deepens this experience by incorporating mindfulness and meditation techniques, helping us to fully engage all our senses and absorb the calming energy of the natural world.
The science behind forest bathing
Forest bathing, or Shinrin-yoku, originated in Japan in the 1980s, inspired by government-led studies on the health benefits of spending mindful time in nature. These studies found that just two hours in a forest setting could lower blood pressure, reduce levels of cortisol (the stress hormone), and enhance memory and focus.
Researchers also discovered that trees emit natural compounds called phytoncides, which have antimicrobial properties and may help strengthen the immune system. As a result, forest bathing was adopted as a part of Japan’s national health programme.
Research into the subject continues. See here and here for examples of recent reports.
A beginner’s guide to forest bathing
Forest bathing doesn’t require any special skills, just a willingness to slow down and connect with nature. Instead of walking for fitness or speed, let yourself meander and fully experience the woodland environment. Here are a few suggestions to help you get the most out of your time:
Choose a quiet time: Visit during early mornings, evenings, or weekday afternoons (outside school holidays) when the forest is likely to be less crowded.
Unplug from technology: Leave your phone behind or switch it off. A break from screens will help you be more present and in tune with your surroundings.
Take it slow: Stroll gently through the trees or sit quietly on a log. Moving slowly or remaining still increases your chances of noticing wildlife like deer or birds.
Engage your senses: Notice the texture of bark, the dappled sunlight on leaves, the variety of bird songs, the smell of moss or earth beneath your feet.
Breathe mindfully: Slow, deep breathing can help calm your thoughts. Try closing your eyes and taking ten deep breaths, then open them slowly and take in the forest anew.
Stay as long as you like: While two hours is ideal, even a brief 10-minute pause in nature can offer restorative benefits.
A natural way to recharge
Spending quiet, intentional time among trees helps both adults and children relax, and boosts overall health and wellbeing. Whether it’s a full session or a short escape, forest bathing offers a simple yet powerful way to reconnect with nature and with yourself.
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