What captures your attention the most during a forest walk? Is it the crescendo of sounds that fill the air without becoming intrusive as you concentrate on the ambiance? Perhaps it’s the gentle sunlight filtering through the quivering foliage, or the tranquil hush that embraces the woods in winter?
When you catch yourself thinking, “I need some time in the woods to recharge,” pay attention; it’s your inner self advocating for a retreat into nature. Forests are unique in their ability to restore us like nothing else can.
The enchantment of nature
Experiencing the majesty of trees is a profound delight, accompanied by numerous health advantages, both physical and mental. The bond between humans and forests is ancient, although our early ancestors likely had little chance to appreciate their beauty, preoccupied as they were with survival and threats.
A short history of forest bathing
The phrase “forest bathing,” or shinrin-yoku in Japanese, was introduced in 1982 by Tomohide Akiyama, a forestry administrator in Japan who recognized the immune-boosting properties of phytoncides, which are volatile substances emitted by certain trees that enhance well-being. Phytoncides function to protect trees from pathogens and pests while also attracting pollinators.
“In response to increasing burnout and lifestyle-related illnesses from a surge in office jobs, the Japanese Forest Agency began advocating for nature time as preventive medicine. Extensive research has since confirmed its positive effects on immunity, mood, heart health, and more,” explains Jorg Sprave, a certified instructor in forest bathing from Treeming.org, a globally recognized platform for fostering connections with nature.
Advantages of forest bathing
Most would agree that serene walks or simply relaxing in the forest contribute to enhanced mental well-being. Spending time in nature positively influences cardiovascular health, shown to lower both heart rate and blood pressure.
Regular engagement with wooded areas can reduce stress levels, and practicing forest bathing can significantly enhance sleep quality, which in turn benefits stress management and blood pressure.
“Even a single session can decrease cortisol levels, lower heart rate, and activate the parasympathetic nervous system—the “rest and digest” state,” states Sprave. “Participants frequently report feeling more centered, stable, and emotionally elevated after just one session.”
Strengthening immune response
If you are a committed forest walker throughout the year, you may have noticed a decrease in your illness occurrences. This isn’t just hopeful thinking. Spending time in forests positively influences our immune systems by boosting the number and activity of “natural killer” cells. These cells are crucial for locating and eliminating cancerous and virus-infected cells.
Walking in forests also enhances the levels of anticancer proteins, and these positive effects have been found to persist for up to a week after a forest visit.
“Research indicates that coniferous trees such as pine, cedar, and cypress release substantial amounts of terpenes or phytoncides—natural substances that trees use to promote their health,” explains Sprave.
Can any wooded area suffice?
The answer is somewhat nuanced. Research indicates that the benefits of forest bathing are more pronounced in genuine forests compared to urban parks.
This is largely due to superior air quality in forests, contributing to improved cardiovascular health that is often lacking in urban settings. However, spontaneous forest excursions may not be feasible for everyone, so we often reserve visits for weekends and vacations.
While the quality of urban parks varies, an increase in foot traffic can foster better green spaces, tree canopies, and thus enhanced air quality in cities. Furthermore, studies demonstrate that urban trees can yield various health benefits such as reduced blood pressure, improved cognitive function, and decreased stress levels.
How to practice forest bathing
If your preferred way to experience nature is through running or hiking, that’s excellent. But practicing forest bathing is a different approach entirely. “Forest bathing is not the same as hiking or jogging,” insists Sprave. “It emphasizes taking the time to slow down and mindfully engage your senses.”
While longer durations in the forest yield better results, the practice of forest bathing is adaptable regarding time spent. “The ideal session lasts two to three hours, but even a short 20 to 30-minute visit can yield measurable benefits, because the emphasis is on presence rather than distance or intensity,” Sprave suggests:
- Fully engage with your surroundings by savoring the sounds, scents, and textures. You can choose to walk or remain stationary—hugs for trees are not only permitted but encouraged!
- If safe, walk barefoot and immerse your feet in any nearby water. Feel the ground and notice how it enhances your experience.
- If with a group or a guide, consider concluding with a gentle shared ritual or reflection, as advised by Sprave.
This article was originally published in the September 2025 issue of The Windows Club magazine.
