This simple practice could add years to your life
An antidote for the ‘the screen generation’, shinrin-yoku literally translates to “taking in the atmosphere of the forest”, a practice which encourages you to switch off your phone and awaken your senses to the smells, sights, sounds, and sensations that surround you in nature.
Originating in 1980s Japan, the art of forest bathing was developed in response to rising anxiety and stress-related illness due to urbanisation. Inspired by Shinto and Buddhist wisdom, as well as ancient Japanese methods of mindfulness, shinrin-yoku (pronounced sheen-rin-yo-koo) is an ecotherapy that boosts health and wellbeing through reconnecting with nature.
While health trends like juice cleanses and extortionate wellness retreats promise to detox us from the modern world, could the answer to our wellbeing woes be in the trees? Discover the surprising health benefits of rewilding our nervous system below.
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What is forest bathing?
The Japanese Ministry of Agriculture, Forestry, and Fisheries established the therapeutic practice of "shinrin-yoku" in 1982, signalling the healing power of the forest as a remedy for the frenzied pace of modern society.
Excessively long working hours and an increase in job-related stress in Japan led to ‘Karoshi’ – a term which translates to ‘overwork death’. Forest bathing was created in response to this public health crisis, inviting you to slow down and switch off, leaving behind the concrete jungle to reconnect with nature.
Japan currently has 65 designated Forest Therapy centres across the country, which have certified shinrin-yoku walking paths and offer programs that help immerse participants in the natural environment. The Eastern practice is now being embraced by Western cultures, with the NHS acknowledging the powerful healing effects of nature through ‘green social prescribing’, referring patients to organisations offering guided group mindfulness sessions in natural settings.
Kirsten McEwan, Associate Professor in Health and Wellbeing at the University of Derby, has conducted extensive research into forest bathing and believes that the key to the practice lies in full sensory immersion.
‘A walk in nature often has a goal, perhaps covering distance, walking the dog, or chatting with a friend. Forest bathing, by contrast, has no destination and no agenda other than relaxation. It’s about slowing down, engaging all your senses, and really noticing your surroundings. You might notice the patterns on a leaf, the smell of damp earth after rain, the roughness of bark, or the sound of birdsong.
‘In a 2021 study, which I led, we found that when participants tried guided forest bathing, many experienced improvements in mood and heart rate variability (a key indicator of stress recovery). What makes forest bathing different isn’t the setting, but the quality of attention you bring to it.’
Rewilding our nervous system
Increased urbanisation, technology, and a bombardment of notifications keep us constantly distracted from the natural world. We are now more exposed to the blue light of our screens than green spaces, and it’s leaving us absolutely wired.
Prof. Yoshifumi Miyazaki, author of Shinrin-yoku – The Japanese way of forest bathing for health & relaxation, was employed by Japan’s Forestry and Forest Products Research Institute (FFPRI) in 1988 to research into ‘why we feel relaxed when we encounter nature’.
He has been studying the physiological effects of forest bathing for over three decades, and has consistently found the following benefits in his work:
- Increased parasympathetic nervous activity (associated with relaxation)
- Decreased sympathetic nervous activity (associated with stress)
- Lower blood pressure
- Reduced heart rate
- Decreased levels of cortisol, a representative stress hormone
- Calming of brain activity, particularly in the prefrontal cortex
According to Miyazaki, nature therapy has never been more important. ‘Modern humans live under chronic stress, and natural therapies such as forest bathing help to alleviate that. Humanity has existed for 6-7 million years, during which time people lived in natural environments.
‘Our bodies – including our genes – are adapted to nature. If we take the Industrial Revolution as the start of urbanization, only about 200–300 years have passed – a time span too short for genetic adaptation.
‘This means that although we now live in artificial environments, our bodies are still designed for life in nature. The resulting mismatch generates stress. In this context, when people are exposed to natural therapies – such as forest therapy, park therapy, wood-based therapy, or flower therapy – the body automatically responds with relaxation.’
Ground yourself in nature
Leisurely meander through the forest at half your normal pace to reap the benefits of shinrin-yoku. Stop to smell the earthy notes of soil, notice the glinting sunshine through branches, listen to wind rustling leaves, and trace your fingers along the curves of tree bark. Let your worries fall away as you tune into the sensory experience of the forest.
Kirsten McEwan says, ‘forest bathing helps us shift out of “fight or flight” and into the parasympathetic “rest, repair and digest” mode. Within 20 minutes, most people in our study reported less rumination and anxiety, whilst feeling calmer, and experiencing greater positive emotions such as awe, compassion, and connection.
‘These emotions have ripple effects, fostering social connection and pro-environmental behaviours. For example, in my 2023 work with disabled adults, virtual forest bathing sessions evoked feelings of belonging and happiness.’
Is the answer to our mental health crisis in the trees?
It’s amazing how much a ‘simple little mental health walk’ can impact our sense of wellbeing – even just a brisk stroll around the block can make a difference. According to a review published in JAMA Psychiatry, people who walked 150 minutes a week were 25% less likely to experience depression than those who didn’t.
Couple the benefits of going for a walk with the healing atmosphere of the forest, and you can see how shinrin-yoku boosts psychological well-being. Clinical Psychologist at Cambridge Therapy Centre Christine Schneider says its restorative impact is twofold.
‘Forest bathing gives our brain a rest from what psychologists call “directed attention”, i.e., the constant focus and decision-making that we rely on for work, study, and everyday life. Nature offers what’s known as “soft fascination” through gentle, effortless stimuli such as leaves moving in the wind or birdsong, all of which restore rather than drain our cognitive resources. That’s also why people often report feeling clearer-headed and more energised after time in a natural setting.
‘There’s also an important emotional layer. Being surrounded by trees and open spaces can foster a sense of perspective and connectedness that reduces feelings of isolation. Clients I work with often describe it as a reset, a chance to step outside the rush of daily life and reconnect with themselves.’
‘In that sense, forest bathing is a simple, accessible practice that blends ancient wisdom with modern science, offering you a gentle but powerful tool to improve your mental wellbeing.’
Finding balance in nature
Trees, especially pine, birch, and oak, release antimicrobial compounds called phytoncides into the atmosphere that defend from bacteria. Being among the trees allows us to soak up these active substances scientifically proven to boost health and wellbeing.
Professor Yoshifumi Miyazaki says they help our body find a healthy equilibrium. ‘One of our most important recent discoveries is what we call a physiological adjustment effect. For example, on average, forest bathing tends to lower blood pressure.
‘However, when analyzing results by individual, we found that while people with high blood pressure experienced a decrease, those with low blood pressure often experienced an increase toward optimal levels. In other words, rather than acting as a pharmaceutical intervention, nature helps the body regulate itself toward balance.’
Our ancient bond with the forest means that our immune systems work with them, and breathing in their aromas nourish our body, mind and soul, helping restore our balance.
Can forest bathing help fight cancer?
The practice of slowing down in nature not only reduces stress, but it also enhances our immune system. In Japan, it is recognised as a clinical therapy for its preventative medicinal effects and is available on prescription.
Research from Nippon Medical School in Tokyo suggests that forest bathing increases our NK (natural killer) activity and anti-cancer proteins, which protect us from viruses and help us fight the formation of tumours.
Even the Duchess of Cambridge alluded to the healing powers of the forest in an Instagram post on World Cancer Day with a photo of her surrounded by ferns captioned, ‘don’t forget to nurture all that which lies beyond the disease’. Her admiration for the practice goes way back – she co-designed a garden for the Chelsea Flower Show inspired by shinrin-yoku in 2019.
The age-old assurance that ‘the fresh air will do you good’ finds new meaning in forest bathing. As modern pollutants like diesel exhaust take a toll on our health, breathing in the natural world offers more than just peace of mind. Returning to our roots in the forest is the ultimate restorative pastime – boosting immunity, reducing stress, and bringing us home to nature.
Simple guide to practicing forest bathing
Spring is a perfect time to start forest bathing. The trees come alive again after winter and the crisp spring air cleanses your mind, body, and soul. Follow these simple steps to get the most out of the art of shinrin yoku.
1. Find your route
Discover local green spaces in your area where you can immerse yourself in nature, like a woodland or national reserve. Map out a route that you’re comfortable with, whether you want to forest bathe for 20 minutes or 3 hours.
2. Switch off
Leave your phone stashed away in your pocket or bag… wherever you won’t be tempted to reach for it! Sensory immersion is key – so don’t allow your phone to keep you distracted from your surroundings.
3. Don’t rush
It’s all in the journey, so take your time and wander the forest at around half your normal pace. If you catch yourself rushing, take a moment to pause and adjust your speed to a leisurely stroll. This will give you the space to notice your surroundings and let your nervous system regulate to the rhythm of the forest.
4. Awaken the senses
Activate the senses by asking yourself what you can see, hear, smell, and touch. Notice the different shades of the leaves, listen to the bird song, inhale the earthy aromas, and feel the breeze against your face. Try and home in on details that would otherwise go unnoticed, run your fingers over the lush surface of moss or crouch down to watch a trail of ants gather under rocks.
5. Mindful breathing
Take deep, long breaths to relax your body and draw in the healing aromas of the forest. Extend your exhale two times longer than your inhale to soften your nervous system and sink into the forest bath.
6. Take a seat
Find a comfortable spot to sit down and settle into your environment, it could be a bench, camping chair or even a log. Start by looking up at the sky and slowly lower your gaze to observe every layer of the forest. If you’re quiet enough, you may even attract wildlife.
7. Make it a regular habit
Integrate forest bathing into your routine to truly reap the rewards of the practice. Studies suggest that regular forest bathing can decrease stress, depression and anxiety as well as lowering blood pressure and boosting the immune system.
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