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Forest Bathing: The Science of How Nature Can Improve Your Health

Writer: Taytana Simms
Taytana Simms
18 hours ago
7 min read

Have you ever walked through a wooded area and noticed that something about the experience made you feel calmer? Perhaps your breathing slowed, your shoulders relaxed, or the sounds of birds and rustling leaves made the stresses of the day seem a little less important.


It turns out that this experience may be more than just a pleasant feeling.

Researchers have been studying the relationship between spending time in nature and human health. One practice that has attracted considerable scientific interest is forest bathing, also known as Shinrin-yoku, a Japanese practice that encourages people to immerse themselves in the natural environment.

But what exactly is forest bathing? And what does the science tell us about its potential health benefits?


What Is Forest Bathing?

Forest bathing originated in Japan during the 1980s. The Japanese term Shinrin-yoku translates roughly to "taking in the forest atmosphere." Despite the name, forest bathing doesn't involve water. Instead, it involves intentionally spending time in a natural environment and engaging with it through your senses. You might walk slowly along a wooded trail, listen to birds, notice the smell of the trees, observe sunlight filtering through leaves, or simply sit quietly and enjoy your surroundings.


Unlike traditional exercise, forest bathing isn't about distance, speed, calories or steps. There is no finish line. The objective is to slow down, become more aware of your surroundings and experience nature rather than simply pass through it.

And while the practice originated in Japan, you don't need to travel to a Japanese forest to experience it. A local park, nature preserve, botanical garden or tree-lined walking path can provide an opportunity to reconnect with nature.


1. Forest Bathing May Help Reduce Stress

One of the most studied potential benefits of forest bathing is its relationship with stress. Our everyday environments can demand a tremendous amount of attention. Traffic, work, electronic notifications, deadlines and constant interruptions keep us processing information throughout the day.


A natural environment offers a different sensory experience. Instead of traffic and electronic notifications, we hear birds, wind and moving water. Instead of buildings and screens, we see trees, vegetation and natural landscapes. These changes may help the body move toward a more relaxed physiological state.


Researchers have investigated the effects of forest exposure on cortisol, a hormone involved in the body's stress response. A 2019 systematic review and meta-analysis examined research on forest bathing and cortisol levels. The findings suggested that cortisol levels were generally lower following exposure to forest environments compared with urban environments. Cortisol is a normal and necessary hormone, so the goal isn't to eliminate it. Rather, the findings suggest that time in nature may help influence the body's response to stress.



2. What Happens to Your Heart?

Researchers have also investigated whether spending time in forests influences cardiovascular function. Some studies have examined changes in heart rate and blood pressure following exposure to natural environments.


A 2026 systematic review and meta-analysis examined short-term cardiovascular and mental health responses to forest bathing. The researchers reported reductions in heart rate and improvements in several measures of psychological well-being. However, the evidence for some cardiovascular outcomes, including blood pressure, was less consistent. This is an important distinction. Forest bathing should not be considered a treatment for high blood pressure or a replacement for regular exercise or medical care. Nevertheless, the findings offer another reason to investigate how our surroundings influence our bodies.



3. Can Trees Influence Your Immune System?

One of the more fascinating areas of forest bathing research involves something called phytoncides. Trees and other plants release natural compounds into the air. These compounds help plants defend themselves against insects, bacteria and fungi. When we spend time in a forest, we breathe in the surrounding air, including some of these plant-derived compounds.


Scientists have investigated whether exposure to phytoncides may influence human immune function. In particular, researchers have studied natural killer cells, commonly called NK cells. These cells are part of the innate immune system and help identify and destroy certain infected or abnormal cells. In a 2008 study, researchers examined 13 healthy female nurses before and after a three-day forest bathing trip. They reported increases in natural killer cell activity and changes in proteins associated with the cells' ability to destroy compromised cells.

A related study comparing forest visits with city visits also found changes in natural killer cell activity following forest exposure.


These findings are intriguing, but they require careful interpretation. The studies were relatively small, and they do not establish that forest bathing prevents cancer or other diseases. More research is needed to understand the biological mechanisms and the potential long-term implications.


Explore the research:


4. Nature May Give Your Brain a Break

Forest bathing isn't just about physical health. It may also offer benefits for our mental well-being. One explanation comes from a concept known as Attention Restoration Theory. The theory suggests that natural environments can help restore our ability to concentrate after periods of sustained mental effort.

Think about the difference between navigating a busy city street and walking along a quiet forest trail. In the city, you have to pay attention to traffic, pedestrians, signs and potential hazards. Your attention is constantly being directed toward things that require a response. In a natural environment, your attention may be drawn toward less demanding things: the movement of leaves, the sound of birds or the patterns of sunlight.


Researchers sometimes describe this experience as soft fascination. Rather than concentrating intensely, you allow your attention to move naturally from one interesting thing to another. A 2023 systematic review and meta-analysis examined 36 articles involving 3,554 participants. The researchers found evidence suggesting that forest bathing may help reduce symptoms of anxiety and depression. This doesn't mean that forest bathing is a treatment for mental health conditions. But it may be a useful complementary activity for supporting psychological well-being.



5. Is Forest Bathing Different From Taking an Ordinary Walk?

If you already enjoy walking outdoors, you might be wondering whether you're already forest bathing. The answer is that you may be experiencing some of the same benefits, but there is a difference in the intention behind the activity.


Consider two people walking along the same wooded trail. One person is walking briskly, listening to music, checking their fitness tracker and trying to complete three miles. The other person is walking slowly, noticing the trees, listening to birds and occasionally stopping to observe something interesting. Both are walking in nature, but their experiences are different. The first person may be focused primarily on physical activity. The second is intentionally engaging with the natural environment. And there's no reason you can't do both.


Walking provides important physical health benefits. Forest bathing offers an opportunity to add mindfulness and sensory awareness to the experience.

Not every walk needs to be a workout. Sometimes the most rewarding walk is simply the one that allows you to slow down.


6. How to Try Forest Bathing

You don't need special equipment, expensive memberships or a guided program to get started.


Here are five simple suggestions:

  1. Choose a natural environment. Find a wooded trail, local park, nature preserve or botanical garden. Ideally, choose somewhere with trees and enough quiet to enjoy your surroundings.

  2. Put away your distractions. Silence your phone and consider leaving your headphones behind. Give yourself an opportunity to experience the environment without adding more information to process.

  3. Engage your senses. Notice what you see, hear, smell and feel. Observe the colors of the leaves, the sounds of birds, the movement of the wind and the temperature of the air.

  4. Slow down. There is no required pace or distance. Stop when something catches your attention. Sit on a bench. Take a few deep breaths.

  5. Don't turn it into another assignment. You don't need to measure your performance or achieve a particular result. The point is to enjoy being in nature.


And if you don't have access to a forest, don't let that stop you. A neighborhood park or tree-lined street can still provide an opportunity to spend intentional time outdoors.


Try This: A 15-Minute Forest Bathing Experiment

The next time you take a walk in a park or wooded area, try this simple exercise.

Give yourself 15 minutes without a step goal or a particular destination.

  • Minutes 1–5: Observe. Notice the trees, colors, shapes and movement around you.

  • Minutes 6–10: Listen. Pay attention to the sounds of nature that you might normally overlook.

  • Minutes 11–15: Slow down. Walk gently, pause when you want to and notice how you feel.


You don't need to measure anything. Just pay attention to the experience.

If you enjoy it, make it a regular part of your walking routine.


What Does the Research Still Need to Tell Us?

Although research on forest bathing is growing, there are still important questions to answer. How much time in nature is enough? Does 15 minutes produce measurable benefits? Are there additional benefits from spending several hours in a forest? Does a dense forest provide different benefits from an urban park? Do certain types of trees or vegetation matter more than others? And perhaps most importantly, do the short-term changes observed in research translate into meaningful long-term improvements in health?


A 2024 global scoping review examined 63 studies published between 2017 and 2022. The review identified research exploring a range of physiological and psychological effects of forest bathing, while also highlighting the need for more consistent research methods. In other words, we're learning more, but there is still much to discover.



The Takeaway: Sometimes It's Not About How Far You Walk

We spend a lot of time talking about walking in terms of steps, minutes, miles and calories. Those measurements have their place. But forest bathing reminds us that walking can offer something beyond physical exercise. It can give us an opportunity to slow down, reconnect with nature and pay attention to the world around us.


The research suggests that spending time in natural environments may influence stress, cardiovascular responses, immune function and psychological well-being. Although more research is needed, there are compelling reasons to make nature a regular part of our lives. So the next time you head out for a walk, consider leaving your headphones behind. Find a little greenery, slow your pace and notice what's around you. You might discover that the best part of your walk isn't how far you went. It's how you felt while you were there.


Want to hear more about the science behind forest bathing? Listen to the companion episode of Why Walking Matters: The Science Explained, where we explore the research and discuss how to incorporate this practice into your walking routine.


Keep walking, keep exploring, and remember: every step matters.

 
 
 

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