The Ultimate Guide to Forest Bathing

Let’s be honest — life can be a lot. Between endless emails, notifications, and the general chaos of modern living, our nervous systems barely get a break.

Add the noise of urban life, the pressure of productivity, and the constant scrolling, and it’s no wonder so many of us feel anxious, tired, and disconnected. That’s where forest bathing comes in. This gentle, science-backed practice invites you to do something radical: slow down and be fully present in nature.

In this guide, we’re walking you through everything you need to know about forest bathing — from its roots in Japanese culture to the mental and physical health benefits, how to do it properly (even if you’re in a city), and why it’s one of the most effective self-care practices you can start today.

What is Forest Bathing?

At first glance, the term forest bathing might sound a little poetic or even confusing, but don’t worry. It doesn’t involve water. 

Instead, it’s about “bathing” your senses in the atmosphere of the forest. That means taking in the sights, sounds, smells, and textures of nature in a conscious, deliberate way.

Unlike hiking or jogging on a trail, forest bathing doesn’t focus on physical activity. You’re not trying to get your steps in or conquer a trail.

In fact, a typical forest bathing session involves very slow walking, sometimes even standing or sitting still for extended periods. It’s a meditative practice, one rooted in presence. You’re not just moving through the forest — you’re allowing it to move through you.

How Forest Bathing Is Different from Just Being Outdoors

You might be thinking, “But I already go for walks in nature —  isn’t that the same?” Not quite. What sets forest bathing apart is the intention. Instead of heading outside with a goal or a distraction (like a podcast or phone call), forest bathing invites you to leave your devices behind and fully immerse yourself in your surroundings.

It’s about letting go of multitasking. About noticing the texture of a leaf, the curve of a tree branch, the faint crackle of twigs underfoot. You might spend ten minutes just watching sunlight filter through the canopy. It’s about stillness, softness, and connection.

Where Did Forest Bathing Come From?

The concept of Shinrin-yoku was born in Japan in the 1980s, at a time when the country was facing rising cases of stress-related illnesses, anxiety, and burnout — especially among people living in dense urban centers.

The Japanese Ministry of Agriculture, Forestry and Fisheries encouraged people to spend more time in forests, both to boost their health and to foster a deeper appreciation for the country’s natural heritage. And, considering that the United Nations Food and Agricultural Organization (UNFAO)

The term Shinrin-yoku literally translates to “taking in the forest atmosphere” or “forest bath.”

It was introduced as a form of preventive healthcare, and soon after, researchers began to study its effects. What they found was remarkable: spending time in forests lowered cortisol levels, improved immune response, and supported mental health.

Today, it’s part of Japan’s health program, and doctors in Japan may even prescribe forest bathing to patients suffering from stress, burnout, and anxiety.

Forest Bathing Around the World

In the last decade, forest bathing has spread across the globe. From Scandinavian forest schools to California wellness retreats, people embrace this practice as a powerful tool for health, healing, and reconnection.

It’s now included in many wellness travel packages and eco-tourism offerings. In fact, it’s a featured practice in some of the most relaxing destinations in the world.

The Benefits of Forest Bathing

What might sound like a peaceful walk in the woods is actually backed by serious science. Numerous studies, like this one from the Stanford Center on Longevity, have documented the mental and physical health benefits of forest bathing — and the results are nothing short of remarkable.

Mental Health Benefits

One of the most widely recognized effects of forest bathing is its impact on stress levels. Spending time in forest environments has been shown to reduce cortisol (the stress hormone), promote feelings of calm, and even ease symptoms of depression and anxiety. It’s a natural mood stabilizer that doesn’t require a doctor’s visit.

Physical Health Benefits

Forest bathing also has tangible effects on the body. It can lower blood pressure and heart rate, improve respiratory function, and support a healthier immune system. One fascinating discovery involves phytoncides, which are antimicrobial compounds released by trees.

When we inhale these molecules during a forest bathing session, they actually boost our white blood cell activity — especially the function of natural killer (NK) cells, which are crucial to our immune defense.

Cognitive and Emotional Benefits

Beyond physical and mental health, forest bathing nurtures cognitive clarity. Studies suggest it improves attention span and focus, especially in those with ADHD or high mental fatigue. It also enhances creativity, problem-solving, and emotional regulation — something that’s increasingly valuable in our overstimulated digital lives.

More than anything, it supports emotional well-being. Forest bathing cultivates a sense of awe, humility, and connectedness — reminding us that we are part of something larger than ourselves.

How to Do Forest Bathing

You don’t need a forest nearby or hours of free time to experience the benefits of Shinrin-yoku. What you do need is intentionality and an openness to slow down. Here’s a simple guide to get started:

Step 1: Choose a Location

Look for a quiet green space — a forest, park, garden, nature reserve, or even a wooded path near your home. The less foot traffic and noise, the better. Ideally, you’ll want a place with trees, but even a local garden or riverside walk can work if approached with the right mindset.

Step 2: Set an Intention

This could be as simple as wanting to feel calm, reconnect with yourself, or take a break from screen time. Setting an intention helps ground your experience and reminds you that this is time for you.

Step 3: Leave Distractions Behind

Silence your phone or, better yet, leave it at home. The goal is to step away from stimulation and allow your nervous system to soften into the natural rhythm of the forest.

Step 4: Slow Down and Let Go

Forget about walking fast or following a trail. Meander. Linger. Sit if you feel called to. Let your curiosity guide you. If you feel silly moving slowly at first, that’s okay. That’s your body adjusting to a more natural pace.

Step 5: Engage All Your Senses

This is where forest bathing becomes a full-body experience. Notice the colors around you. Listen to every layer of sound; from birdsong to rustling leaves. Smell the scent of pine or damp earth. Feel the texture of bark or moss, or even taste the air.

Step 6: Reflect and Transition Gently

When you’re ready to return, take a moment to reflect. What did you notice? What shifted in your mood or body? Some people like to journal or sketch afterwards. Others simply hold the experience quietly. There’s no right way to close. Only what feels complete for you.

How to Practice Forest Bathing (Without a Forest)

You don’t need acres of woodland to enjoy the healing magic of nature. Many of us live in cities or areas with limited access to green space, but that doesn’t mean forest bathing is off the table. With a few adjustments, you can recreate aspects of the experience at home or in urban environments.

Indoors: Create a Sensory Sanctuary

Start by introducing pot plants into your home. Studies have shown that even indoor greenery can reduce stress and improve air quality. Try opening a window to let in natural light and fresh air. Burn essential oils or candles with grounding scents like pine, cedarwood, sandalwood, or frankincense.

You can even play ambient nature sounds — rainfall, forest birds, or a bubbling brook — and sit quietly for ten to fifteen minutes, engaging your senses as if you were actually in nature.

In Urban Settings: Seek Pockets of Peace

If you live in a city, explore local botanical gardens, tree-lined streets, or community parks. Go for a slow, mindful walk, and try to tune out the bustle. Even the tiniest green space can become a haven when you approach it with awareness.

Grounding techniques (like sitting under a tree, resting your bare feet on the grass, or gently touching leaves) can help bring you into the moment. It’s less about where you are and more about how you’re showing up to the space.

Forest bathing is one of those practices that feels both ancient and revolutionary. It requires no special gear, no fancy studio, and no long explanation. It simply asks you to show up — to step into the forest (or the garden, or the city park) and remember what it feels like to breathe fully, listen deeply, and be part of the natural world.

So next time you feel overwhelmed, scattered, or overstimulated, take it as a gentle invitation: the forest is waiting.

About the Air Doctor App

With the Air Doctor app in your pocket, you can access medical care and receive expert medical guidance while you’re in Japan (and anywhere else you travel).

Air Doctor offers a wide range of benefits, including:

• A global network of over 20,000 multi-lingual doctors and specialists
• Choice of clinic, at-home (hotel), and video consultations
• Active in 78 countries
• 24/7 multi-lingual support
• Transparent pricing and reviews
• Most common medical specialties, including pediatricians

If you’re looking for reliable, accessible, and global medical assistance, Air Doctor is the perfect choice for you. Download the app before your next trip to ensure peace of mind and access to quality healthcare, wherever your travels take you. 

FAQs