Forest Bathing: The Simple Nature Practice Backed by Science - by Luis Rodrigues
- Luis Guilherme
- Aug 18
- 3 min read
Updated: Sep 3
“I went to the woods because I wished to live deliberately, to front only the essential facts of life.” – Henry David Thoreau
What is Forest Bathing?
Forest bathing, or shinrin-yoku in Japanese, is the simple act of spending unhurried, mindful time in nature. It is not a hike to finish, a step count to hit, or a workout to endure. Instead, it is about slowing down, opening your senses, and letting the forest help calm your mind and body.
Roots in Japanese tradition
The practice was formally named in 1982 by Tomohide Akiyama, director-general of Japan’s Forestry Agency. The term shinrin-yoku translates to “forest bathing,” reflecting an immersive experience where you “soak in” the atmosphere of the woods.
Over the decades, Japan invested in making forest bathing accessible to everyone. The Forestry Agency designated over a thousand “Recreation Forests” and created accredited “Forest Therapy Bases” with safe walking paths, trained guides, and rest facilities. Research by scientists like Yoshifumi Miyazaki and Qing Li helped explain its benefits, showing links to reduced stress and improved immune function.
The movement spread worldwide. South Korea built “Healing Forests” into national health policy, while in North America and Europe, trained forest therapy guides now offer sensory-focused walks. Even healthcare systems, such as England’s “green social prescribing” initiative, are connecting patients to nature as part of mental health care.
What it looks like in practice
A forest bathing session can last anywhere from 30 to 90 minutes in any safe, green space. You walk slowly, pause often, and tune in to your senses:
Sight – notice the play of light through leaves
Sound – hear the wind or a bird’s call
Smell – take in the scent of earth and wood
Touch – feel the texture of bark or the coolness of air
Taste – breathe in and sense the freshness on your tongue
You can do it alone or with a guide who offers gentle invitations, like noticing shades of green or feeling the ground beneath your feet. There is no goal to reach. The forest does the work, you simply allow yourself to receive it.
Forest Bathing: The Science of Why It Works
You step onto a shaded path. The air feels cooler, softer. The scent of pine lingers as sunlight dances through the leaves. Within minutes, something shifts inside you.
It is not just in your head. Decades of research from Japan, Korea, Europe, and North America show that spending time in nature creates real, measurable changes in the body and mind. For people living with or after cancer, these changes can help improve daily life and long-term health.
Lower stress: Time in forests can reduce cortisol, the body’s main stress hormone, by up to 15% compared to urban settings. Even sitting quietly among trees can help your nervous system relax, leading to better sleep, steadier energy, and a calmer mood.
Stronger immunity: Forest trips can boost natural killer (NK) cell activity, a key part of your immune defense, for a week or more. Scientists believe this is partly due to breathing in phytoncides, natural compounds released by trees.
Better symptoms: Large reviews involving thousands of cancer survivors link nature time to less fatigue, less pain, less anxiety, and better sleep quality. Some survivors even describe it as one of their most helpful coping tools.
Lower inflammation: Studies show that forest visits can reduce markers of inflammation, such as IL-6 and TNF-alpha, which supports heart health, brain function, and immunity.
And you do not need to escape to deep wilderness. Just 15–30 minutes in a safe, green space, walking slowly, breathing deeply, can start the process. The forest does the work. You simply need to show up.
Ready to Try It?
Forest bathing is simple, accessible, and supported by strong science. Whether you are in treatment, recovering, or building a healthy life after cancer, a little time among trees can help lower stress, lift your mood, and support your body’s natural balance.
If you would like expert guidance or a community to join you, explore:
Association of Nature and Forest Therapy (ANFT) – anft.earth offers information about forest therapy and a directory of certified guides across the country.
Forest Bathing Finder – forestbathingfinder.com lists guided walks nationwide, making it easy to find one near you.
Step outside, slow down, and let the forest do the rest.
