The Science and Serenity of Forest Bathing (Shinrin-yoku)
In an age defined by constant connection, endless notifications, and urban noise, many of us find ourselves craving quiet. One gentle yet profound practice that meets this need is forest bathing, or Shinrin-yoku, a Japanese term meaning “taking in the forest atmosphere.” Developed in Japan in the 1980s as part of a national health initiative, Shinrin-yoku encourages people to immerse themselves in the natural environment, not as exercise or a hike, but as a mindful, sensory experience of simply being there.
What Is Forest Bathing?
Unlike recreational hiking, forest bathing is slow and intentional. The goal is not distance or steps, but presence. It may involve walking quietly, touching tree bark, listening to birds, the rustle of the leaves, scent of earth, or watching how sunlight filters through the canopy. The essence of Shinrin-yoku lies in engaging all the senses while letting go of hurry, tasks, and distractions (Wen et al., 2023).
Effects on the Body and Brain
The benefits of forest bathing are not just poetic—they are physiological. Research demonstrates that time in forest environments lowers blood pressure, reduces heart rate, and decreases cortisol (the body’s primary stress hormone) (Hansen et al., 2017)
In addition, MRI studies reveal that forest exposure decreases activation in the amygdala—the brain’s center for fear and stress—while increasing activity in the prefrontal cortex which is the area responsible for focus, planning, and calm reasoning. Simultaneously, alpha brain waves, associated with relaxation and creativity increase (Chen et al., 2025). These changes help explain why many people leave the forest feeling lighter, more balanced, and mentally clear.
Additionally, forest air contains natural plant chemicals called phytoncides (aromatic compounds released by trees). Inhaling these substances has been linked to improved immune function, particularly an increase in natural killer (NK) cell activity, which plays a vital role in protecting the body against infections (Krala-Szaradowska, 2024).
Mood, Mental Health, and Well-Being
Beyond the physical, Shinrin-yoku supports mental and emotional health. Studies consistently show reductions in anxiety, depression, rumination, and fatigue (Doran-Sherlock et al., 2023). Participants report improved mood, increased vitality, and better sleep. Some studies suggest measurable increases in serotonin levels, those brain chemicals closely associated with mood regulation and resilience against depression (Krala-Szaradowska, 2024).
Accessible to All
One of the beauties of forest bathing is its accessibility. A remote wilderness is not required—a quiet stand of trees in a city park can offer similar benefits. Even 20–30 minutes of mindful presence outdoors can meaningfully shift mood, physiology, and brain activity.
A Simple Invitation
In a world that often values productivity over presence, Shinrin-yoku reminds us of the healing power of simply slowing down. Next time stress builds, consider leaving your phone behind, stepping beneath a canopy of trees, and letting the forest breathe life back into you.
Further Reading
Chen, M., Meng, Q., & Luo, S. (2025). The psychological and physiological benefits of Shinrin-yoku: A narrative review. Frontiers in Public Health, 13, 1454992. https://doi.org/10.3389/ubh.2025.1454992
Doran-Sherlock, R., Devitt, S., & Sood, P. (2023). An integrative review of the evidence for Shinrin-Yoku (Forest Bathing) in the management of depression and its potential clinical application in evidence-based osteopathy. Journal of Bodywork and Movement Therapies, 25, 244-255. 161, 230–239. https://doi.org/10.1016/j.jbmt.2023.04.038
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health, 14(8), 851. https://doi.org/10.3390/ijerph14080851
Krala-Szkaradowska, M., et al. (2024). Effect of forest bathing (Shinrin-yoku) on human health: A literature review. Environmental Medicine, 27(1), 12-17.
Wen, Y., Yan, Q., Pan, Y., Gu, X., & Zhang, L. (2023). Dynamic versus static forest bathing: Health impacts from randomized controlled trials. Forests, 14(8), 1592. https://doi.org/10.3390/f14081592
Written by Shari Glenn R.P. (Q)
