What do you cherish most during a walk in the woods? Is it the melody of nature growing more distinct, yet not intrusive, as you tune in? Or perhaps it’s the rays of sunlight dancing through the rustling leaves, or the tranquil stillness enveloping you in the heart of winter?
If you occasionally catch yourself reflecting, “I need to escape to the forest for a refresh,” recognize it as a signal from your intuition. Forests are revitalizing, offering a unique form of rejuvenation.
The powerful allure of nature
The profound experience of being surrounded by trees is unmistakable, bringing a host of health advantages, encompassing both physical and mental well-being. Our bond with forests is deep-rooted, although our ancestors likely had less time to appreciate the beauty around them due to their focus on survival.
A glimpse into the origins of forest bathing
The concept of “forest bathing,” or shinrin-yoku in Japanese, was introduced by Tomohide Akiyama in 1982. As a forestry administrator in Japan, he recognized the immune-boosting properties of phytoncides—volatile substances released by certain tree species that offer health benefits. These compounds help protect against pathogens and serve to attract pollinators.
“In response to escalating burnout and chronic lifestyle diseases, largely attributed to office work, the Japanese Forest Agency advocated for increased time in nature as preventative care. Years of research substantiates its positive effects on immunity, mood, cardiovascular health, and more,” explains Jorg Sprave, a certified forest bathing instructor with Treeming.org.
Advantages of forest bathing
Most would agree that tranquil walks or simply unwinding in a wooded area leads to enhanced mental well-being. Spending time in nature can significantly benefit cardiovascular health, aiding in lowering both heart rate and blood pressure.
Regular walks in the forest can alleviate stress, and consistent practice of forest bathing can enhance sleep quality, which in turn benefits stress levels and blood pressure readings.
“Even a single session can reduce cortisol levels, lower heart rates, and activate the parasympathetic nervous system—the body’s relaxation mode,” shares Sprave. “Participants often indicate feeling clearer, more centered, and uplifted emotionally after just one session.”
Strengthened immune system for all?
If you regularly spend time in woodlands, you might have observed a decrease in the frequency of illnesses. This isn’t mere coincidence; time spent in the forest enhances our immune function, boosting the number and effectiveness of “natural killer” cells, which proactively target and eliminate cancerous and virus-infected cells.
Forest outings also elevate levels of intracellular anticancer proteins, with benefits lasting up to seven days post-visit.
“Research indicates that coniferous trees such as pine, cedar, and cypress release substantial amounts of terpenes or phytoncides—natural compounds that enhance tree health,” adds Sprave.
Do any trees suffice?
The answer lies somewhere between “maybe” and “it’s nuanced.” Studies indicate that the advantages of forest bathing are more pronounced in a genuine forest environment compared to wandering through an urban park.
A major aspect contributing to this is the superior air quality in forests, which promotes better cardiovascular health than that found in city parks. However, not everyone can spontaneously venture into the woods, thus reserving forest visits for weekends and holidays is often necessary.
Even though some urban parks offer better conditions than others, a larger number of visitors can act as a catalyst for enhancing the greenery, creating better canopies, and thus improving air quality in urban settings. Research shows that urban trees can also deliver a variety of health benefits, including lower blood pressure, improved cognitive abilities, and reduced stress levels.
A guide to experiencing forest bathing
If your typical outdoor activities include running or hiking, those are great, but forest bathing demands a different approach. “Forest bathing is not the same as hiking or jogging,” explains Sprave. “It’s a slower, more sensory-focused experience.”
Although extended time in the forest is beneficial, the practice of forest bathing accommodates shorter time frames. “The optimal session lasts between two to three hours, yet even 20 to 30 minutes can show noticeable benefits, as the emphasis is on being present rather than on distance or exertion,” Sprave notes:
- Engage with your surroundings by truly appreciating the sounds, scents, and textures. You can either walk or sit still—tree hugging is welcomed and encouraged!
- If safe, walk barefoot and splash your feet in any nearby stream. Explore the ground to enhance your experience.
- If you’re participating in forest bathing with others, consider concluding with a gentle ritual or group sharing, as suggested by Sprave.
This article was first featured in the September 2025 edition of up7op magazine.
