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Robin Campbell, LMFT, PHD Forest Bathing: Relaxation and Healing in Nature’s Embrace The term Shinrin-yoku, or forest bathing, began as.
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The term Shinrin-yoku, or forest bathing, began as a Japanese practice that invites people to slow down and connect with the natural world. By walking through a forest environment and paying attention to the sights, forest sounds, and canopy above, the forest bathing practice creates a deep connection between mind and body. Research from Nippon Medical School and experts like Qing Li shows that forest medicine can reduce high blood pressure, lower pulse rate, and increase health in daily life by helping people relax and release negative thoughts.
Forest therapy is a guided form of the Japanese practice Shinrin-yoku, or forest bathing. It involves slow walks in a forest environment while focusing on sights, forest sounds, and the forest atmosphere. Studies by Qing Li at Nippon Medical School show it can lower pulse rate, reduce high blood pressure, and support the immune system. This nature-based form helps relax the mind, ease negative thoughts, and boost health in daily life.
Forest bathing is the act of being in nature with full attention to your senses, often referred to as ‘forest bathe’. It involves walking slowly through wooded areas, noticing the smell of trees, the sound of leaves, and the feel of the air. Unlike hiking or exercise, forest bathing is not about distance or speed—it’s about presence.
While hiking involves traversing trails and often aims for physical exertion and reaching specific destinations, forest bathing focuses on a mindful and sensory experience in nature.
The goal is to slow down, breathe deeply, and connect with the natural environment. This helps reduce stress, lower anxiety, and support emotional clarity. Regular forest bathing can also improve mood, focus, and overall mental well-being.
Forest bathing, known as Shinrin-yoku in Japanese, began in Japan in the early 1980s. It was developed as a public health response to rising stress and burnout among workers. The Japanese government encouraged citizens to spend time in forests to improve well-being.
Research followed, showing that time in nature lowers cortisol, reduces blood pressure, and supports immune health. Studies also suggest that spending time in forests can boost physical health by increasing levels of cancer-killing proteins and immune cells. The practice soon became part of preventive care in Japan. Over time, forest bathing spread globally as a simple, effective way to support mental and emotional health.
Plants play a crucial role in forest bathing by producing phytoncides, natural compounds that enhance the forest atmosphere. Forest bathing affects the body and brain through sensory input and exposure to these natural compounds. Trees release phytoncides—airborne plant chemicals—that boost immune cell activity and lower stress hormones. Being in nature also activates the parasympathetic nervous system, which slows the heart rate, reduces blood pressure, and promotes relaxation. Brain scans show that time in forests decreases activity in areas linked to anxiety and rumination, helping people feel more calm and focused.
Forest bathing doesn’t require a remote forest—it can happen in any quiet green space. City parks, botanical gardens, and tree-lined paths offer ideal settings. Even small urban spaces like rooftop gardens or community courtyards can support the practice.
Spending time in these green spaces allows you to slow down, breathe deeply, and focus on sensory details like leaves rustling or sunlight through trees. Regular visits to these spots can reduce stress, boost mood, and improve focus. Urban environments can still provide meaningful and restorative nature experiences.
Forest bathing lowers cortisol, the body’s main stress hormone, which helps reduce anxiety and tension. It activates the parasympathetic nervous system, slowing heart rate and promoting relaxation. Time in nature also improves sleep and lowers blood pressure.
In the brain, forest bathing reduces activity in areas linked to rumination and worry. It increases alpha brain waves, which are tied to calm and clear thinking. These effects support better focus, mood stability, and emotional control.
Forest bathing is slow, mindful, and focused on the senses, while regular walks often involve a set pace or fitness goal. The purpose of forest bathing is not exercise, but presence. It encourages stillness, deep breathing, and full awareness of the natural surroundings.
Additionally, forest bathing fosters a desire to protect natural environments. By reconnecting with nature, individuals develop a deeper appreciation and awareness, which advocates for the preservation of forests in response to urbanization and environmental threats.
Regular nature walks can boost physical health, but forest bathing directly targets stress, mood, and mental clarity. It involves pauses, silence, and noticing small details like light through leaves or the sound of birds. This intentional focus is what gives forest bathing its mental health benefits.
Forest bathing supports addiction recovery by helping manage key mental health challenges linked to substance use. The calming effect of nature can reduce stress, ease emotional tension, and improve focus—all of which support healing from addiction. It is especially helpful for individuals recovering from substances such as:
Forest bathing also helps with:
Nature-based routines like forest bathing can play a steady, supportive role in long-term recovery.
Short-Term Effects
Long-Term Effects
Forest bathing is low-risk and offers lasting mental and emotional benefits when done regularly and responsibly.
Forest therapy may be right for you if you struggle with stress, anxiety, depression, or emotional overwhelm. It’s a simple practice that supports calm thinking, better focus, and improved mood. You don’t need special skills—just a willingness to slow down and spend quiet time in nature.
It can be especially helpful if you’re in recovery, dealing with burnout, or looking for a healthy coping tool. Forest therapy works well alongside traditional treatment, offering real-time support for emotional balance. If you enjoy nature and want a low-pressure way to feel better, forest therapy is worth trying.
Most insurance plans do not cover forest bathing as a standalone treatment. However, when included as part of a licensed therapy or recovery program, nature-based activities may be supported. It’s best to check with your provider to see what services qualify under mental health or addiction treatment benefits.
Forest bathing makes a measurable impact on both mental and physical health. Whether practiced alone or with guidance from a forest bathing institute, it offers a form of nature therapy that protects the immune system, boosts health, and restores concentration. As Gary Evans and other leaders in forest health suggest, even a few hours in a calming forest atmosphere can change the way we feel and function. Bringing this country-rooted tradition into modern life helps us reconnect, recharge, and find balance in our daily routine.
At New Hope Healthcare, as an in-network provider we work with most insurance plans, such as:
If you or a loved one are struggling with mental health challenges or substance abuse, reach out to New Hope Healthcare today. Our team of compassionate professionals is here to support your journey towards lasting well-being. Give us a call at 866-799-0806.
Visit SAMHSA for more information.
What is forest bathing and how does it work?
Forest bathing is the act of walking slowly and mindfully in a natural setting. It focuses on engaging the senses, not exercise. This helps lower stress and improve mood.
Can forest bathing improve mental health?
Yes. Forest bathing can reduce anxiety, ease depression, and calm the mind. It helps regulate emotions by lowering cortisol and improving focus.
Is forest bathing part of therapy at New Hope?
While not a formal treatment, we encourage nature-based habits like forest bathing. Clients in our outpatient and residential programs often benefit from time outdoors.
What are the benefits of forest bathing?
Forest bathing lowers stress, boosts mood, improves sleep, and supports mental clarity. It also enhances focus and emotional balance.
How often should you do forest bathing?
Even 20–30 minutes once or twice a week can help. Regular practice builds long-term mental and emotional health benefits.
Do you need a forest to practice forest bathing?
No. Any quiet green space like a park or trail works. The key is to move slowly, breathe deeply, and engage your senses.
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