Spotlight on: Forest Bathing
Imagine a canopy of trees blanketing you in shade, a light breeze washing over your skin as you perch on a rock and listen to the sounds of the forest. Birds gently call each other, a stream runs softly nearby, and…that’s it. There’s nothing else. Just you, and Mother Nature.
Welcome to the increasingly popular practice of forest bathing - the simple and therapeutic act of spending time surrounded by trees, to foster a deeper, more intentional connection with nature.
Forest bathing involves immersing yourself in nature and engaging all five senses, to experience nature’s restorative effects on both body and mind. All you need is yourself, and ideally a spot among the trees far enough away from everyday life that you don’t hear anything else. In Australia, we have nature reserves, national parks, rainforests, and the bush. Elsewhere, you have the woods or the forest, hence the name.
The list of the health benefits of forest bathing is long, with the practice proven to lower your heart rate and blood pressure, reduce stress, boost the immune system, and improve overall feelings of wellbeing>.
Who would have thought time in nature could offer so much?
What’s it all about?
More than a simple walk or hike in nature, forest bathing is a form of nature therapy that involves slowing down to connect with nature, and yourself.
Don’t worry, there’s no actual bathing involved - it's all about being still or moving slowly through the forest.
From Japan to the world
Japanese doctors have been prescribing shinrin-yoku, or forest bathing, as a natural remedy for stress and fatigue since the early 1980s, when, according to Japanese scholar Professor Qing Li, stress-related diseases were becoming a major social issue in Japan. The term “technostress” was coined to describe technology-related stress, and death by overwork, or karoshi, would also emerge over the next decade~.
Professor Li, now a world expert on forest medicine, began investigating the effects of forest environments on human health in 2004, proving that forest bathing improves both physical and mental health by reducing stress.
Today, forest bathing is deeply rooted in the Japanese healthcare system as an evidence-based preventative health practice~.
If the Scandinavians inspired us with cold-water swimming, Japan has given the world forest bathing.
Health benefits
So how exactly does the forest environment affect human health, and what kind of factors are at play?
Experts say the sensory experience has a lot to do with it — the peace and quiet, the scenery, the fresh, clean air, and the smell.
Studies show forest bathing can help~ –
- Regulate the nervous system
- Boost the immune system
- Reduce stress hormones, such as adrenaline and cortisol
- Aid stress management
- Lower blood pressure
- Reduce symptoms of anxiety, depression, anger, fatigue and confusion
- Alleviate sleep issues
- Improve cardiovascular function
Don’t have bushland nearby? Researchers in Japan found that taking hospital patients out into the garden reduced anxiety, depression, anger, and fatigue.
However, trees have specifically been found to have an impact on the medicinal benefits of forest bathing, as they emit a substance called phytoncides. Researchers have found that phytoncides released from trees significantly increased human Natural killer (NK) cells activity, and NK activity plays an important role in the defence against disease~.
Tips for getting the most out of forest bathing*
- Disconnect from distractions. Turn your phone off or put it on silent. Focus on being fully present in the moment and place.
- Let go of expectations. Set a gentle intention to connect with nature using all your senses.
- Tune into your surroundings. Begin by noticing how your body feels as you stand in the forest. Take deep, relaxing breaths. Close your eyes to heighten your awareness of sounds, scents, and sensations.
- Walk slowly and mindfully. Notice both movement and stillness around you. Avoid rushing. If your mind wanders, gently bring your attention back to the forest.
- Sit in stillness. Spend 10–20 minutes (or longer) sitting quietly. The longer you stay, the more you’ll notice—tiny flowers, birds flitting between trees, the rustle of small animals in the underbrush.
- Explore with curiosity. Touch the bark of trees, examine stones, admire flowers—follow what draws your attention.
- Reflect and appreciate. Enjoy the experience as your own. Quietly acknowledge what the forest has offered you.
Soul food
If forest bathing in all its glory isn’t for you, you can still spend quiet time in the forest and savour the benefits for mind, body, and soul.
If walking with family or friends, try walking further apart from each other in silence for a while, focusing on yourself, on your senses, and on the nature around you.
If walking on your own, do the same thing – simply let go of everyday life and observe your surroundings.
Getting started
Keen to try forest bathing? You don’t need much to get started. Shoes? Tick. A cluster of trees? Tick. We’re spoilt for choice when it comes to green spaces in Australia, particularly in our coastal areas.
To try forest bathing with a guide, your local tourism centre may help you find guided nature therapy sessions near you.
Alternatively, pick somewhere with grass, trees and not much else, and dive in.
For more ideas to support your mental and physical health, explore Peoplecare's new Mental Health & Wellbeing Service for members.
>environment.sa.gov.au (https://www.environment.sa.gov.au/goodliving/posts/2017/05/forest-bathing-in-parks)
*parks.vic.gov.au (https://www.parks.vic.gov.au/healthy-parks-healthy-people/nature-benefits/mental-health-and-wellbeing/forest-bathing)
~Li Q. Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention -the Establishment of "Forest Medicine". Environ Health Prev Med. 2022;27:43. doi: 10.1265/ehpm.22-00160. PMID: 36328581; PMCID: PMC9665958.