Forest Bathing Summary

How much time do you spend indoors? The answer might shock you: a staggering 90 percent of our days are spent away from the fresh air of the outdoors.

1. The Tradition of Forest Bathing

Forest bathing, known as shinrin-yoku in Japan, is the practice of immersing oneself in nature for relaxation and healing. This term was coined in the 1980s by Tomohide Akiyama of Japan's Agency of Agriculture, Forestry, and Fisheries. It celebrates the age-old relationship the Japanese have with their forests, which are deeply tied to their culture, religion, and folklore.

Forests cover two-thirds of Japan’s landscape, and the Shinto and Zen Buddhist faiths consider them sacred. Japanese mythology often features kodama, spirits that dwell in trees, and annual traditions like hanami (flower viewing) emphasize harmony with nature. Despite Japan’s urbanization—where three-quarters of its people live in busy cities—this spiritual connection to forests persists.

Forest bathing gained popularity as an antidote to the stress of city life. With urbanization trends surging worldwide, it offers solace from crowded concrete jungles, affirming that nature is not a luxury but a necessity for health and happiness.

Examples

• In Shinto, forests are regarded as divine spaces where kami (spirits) reside.
• Hanami, the flower-viewing festival, brings thousands outdoors to appreciate cherry blossoms.
• Over 78 percent of Japanese people live in cities, yet many return to nature to reconnect and refresh.

2. Nature's Scientific Health Benefits

In 2004, researchers began uncovering the science behind forest bathing. Early studies proved that spending time in forests positively affects sleep, stress reduction, and immunity. These effects are primarily rooted in the air we breathe while surrounded by trees.

One groundbreaking study showed that forest bathing improved sleep duration by over an hour, compared to the average daily rest of city-dwelling participants. Other trials revealed significant drops in stress hormones like cortisol after just a short time in the forest. The most far-reaching finding was the boost to immunity: forest exposure increases the activity of natural killer cells, the white blood cells that attack viruses and tumors.

The hidden secret lies in phytoncides: natural oils trees emit to protect themselves from threats like insects and fungi. When inhaled, these oils enhance our immune system and reduce negative emotions like anger and tension.

Examples

• Participants in forest studies experienced measurable mood lifts and better mental clarity.
• Phytoncides boost anti-cancer protein activity alongside immune cell production.
• Mycobacterium vaccae, a soil bacterium in forest environments, acts as a natural antidepressant.

3. Sound, Sight, and Smell in Practice

Forest bathing is all about engaging your senses. Actively listening to nature's sounds, observing its vivid colors and patterns, and inhaling its distinctive fragrances are some ways to nourish your body and mind.

Natural silence, free of urban noise, works wonders for rest and relaxation. The chirping of birds or the rustling of leaves stimulates the parasympathetic system, promoting calmness. Visually, greens and blues dominate forests, and these colors are proven stress reducers. Patterns like fractals—seen in tree rings and rippling streams—can lower stress by up to 60 percent. Lastly, the aromatic notes of trees, soils, and even rain (petrichor) evoke joy and calm.

Examples

• Deep breathing amplifies your body’s intake of phytoncides during forest bathing.
• Fractals in nature, like the symmetry in flower petals, create a sense of orderly calm.
• Petrichor, the earthy scent after rain, studies suggest, uplifts spirits.

4. The Ultimate Connection: Touch and Taste

Engaging other senses—touch and taste—creates a deeper bond with the natural world. Physical interaction with nature invites healing and revitalization, and grounding yourself in the soil has benefits beyond emotional well-being.

Touch reconnects us to the Earth's low electric charge. By standing barefoot on natural surfaces like soil or sand, you absorb electrons that help rebalance your body and reduce inflammation. Tasting nature, on the other hand, opens doors to the foods and drinks found in forests. Wild plants and tree bark, such as evergreen leaves, can be used to brew nutrient-packed teas.

Examples

• Grounding through barefoot contact introduces balancing electrons to your body.
• In Japan, wild vegetables from forests are foraged for their health benefits.
• Forest streams provide safe, clean water to quench thirst.

5. Bringing Nature Indoors

A forest isn’t always accessible, but you can mimic its benefits at home or in the workplace. Houseplants improve air quality by adding oxygen and absorbing toxins, while essential oils bring nature indoors with their calming aromas.

Certain plants, like orchids and succulents, continue releasing oxygen even at night—a perfect addition to bedrooms. Essential oils from cedar or pine trees can be diffused for a refreshing and calming atmosphere. Meanwhile, recordings of forest sounds provide a soothing backdrop during work or meditation.

Examples

• NASA studies show plants such as pothos and ferns improve air quality.
• Essential oils like hinoki (Japanese cypress) promote relaxation when diffused.
• Streaming apps offer playlists of forest sounds to ease tension during stressful tasks.

6. The Importance of Preserving Our Forests

Forests aren’t just calming; they’re fundamental to life on Earth. They house 300 million people globally and are vital for biodiversity. Yet, we lose over 32 million acres a year to deforestation. Forest bathing fosters a relationship with nature that makes people more likely to support environmental efforts.

Connecting with nature often inspires action to preserve it. In Japan, dozens of certified "forest therapy" locales exist, encouraging visitors to experience its restorative effects. Beyond Japan, cities worldwide are taking the initiative to make forest spaces more accessible.

Examples

• Programs like the World Economic Forum prioritize urban canopy growth.
• A converted Paris railway now serves as a green park spanning three miles.
• Schools integrating “green classrooms” are helping children connect with nature early.

7. Forest Bathing and Mental Health

Spending time in nature doesn’t just ease stress; it actively increases happiness and mental clarity. Studies reveal that being outdoors boosts serotonin levels and encourages reflection, grounding you emotionally even after you’ve left.

Particularly notable are forests’ effects on serious mental health challenges like depression and anxiety. Fragrances, such as those from tree oils, and positive bacteria in soil mimic the effects of some antidepressant medications.

Examples

• A Bristol University study found soil bacteria effective as mood enhancers.
• Anti-cancer proteins in phytoncides ease physical and emotional fatigue.
• Forest time also leads to improved cognitive performance by reducing mental fatigue.

8. The Growing Urban Nature Movement

Cities around the globe are working to embrace nature—even as urban sprawl continues. By creating pocket parks, rooftop gardens, and converting unused land to green spaces, governments help their citizens access nature's restorative powers.

For example, Singapore incorporates vertical and rooftop gardens into its urban planning, ensuring even densely populated areas have natural elements to promote well-being.

Examples

• Singapore’s "City in a Garden" strategy prioritizes nature in urban design.
• Urban forests in Chicago aim to offset carbon emissions while providing shade.
• In Milan, vertical gardens on high-rise buildings help reduce urban pollution.

9. Healing the Next Generation

Instilling a love for nature in children produces adults more likely to care for the environment. Schools that use parks or green spaces for learning create opportunities for kids to explore, play, and develop in curiosity-driven settings.

Children exposed to regular outdoor play show reduced signs of ADHD, better focus, and improved moods compared to peers confined indoors.

Examples

• Outdoor classroom days enhance creative problem-solving in children.
• The Forest School movement in the UK offers nature-based educational curricula.
• Nature exposure teaches children empathy and responsibility through direct observation.

Takeaways

1. Schedule regular visits to green spaces in your area, such as parks or gardens. Even short visits can boost your overall health and well-being.
2. Bring nature into your daily life with houseplants, essential oils, and recordings of forest sounds for moments of peace wherever you are.
3. Advocate for the preservation of forests in your community by participating in tree-planting events or supporting green urban policies.