Written by Susana Pontiggia (Psychologist, Specialist in Neuroscience and Human Behavioral Sciences, Consultant in Personal and Organizational Development)
Art by Jouli Di Marco

Imagine strolling slowly along a forest trail, letting a gentle breeze brush your face and breathing in the fresh scent of pine trees. Each step becomes more mindful as your senses awaken, and the weight of daily worries begins to lift. 

This experience, known as forest bathing, or shinrin-yoku in Japanese, is much more than just a walk in nature. It’s a powerful wellness practice that encourages a break from the rush of modern life and a return to nature’s pure essence.

Forest bathing isn’t just a walk in the woods; it’s a transformative experience that invites you to slow down, breathe deeply, and reconnect with the natural world.

What is Forest Bathing?

Forest bathing is a practice that originated in the 1980s, developed to relieve stress and improve overall health. Japan was a pioneer in adopting this therapy within its public health system, establishing certified forest trails throughout the country. Many Japanese companies have also embraced forest bathing to support employee wellness, offering nature-based activities that promote mental relaxation and sharpen focus upon returning to work.

Despite the name, forest bathing doesn’t involve water; rather, it’s an immersion in the forest’s atmosphere. The idea is to fully engage with the natural surroundings by awakening all senses: feeling the texture of leaves, listening to birdsong, inhaling the fresh scent of trees, observing sunlight filtering through branches, and even mindfully tasting wild fruits.

Forest bathing is more than walking—it’s about being fully present in the here and now, allowing nature to work its magic without haste, goals, or technological interruptions. It invites us to slow down, simply be, and feel.

Studies show that the effect of forest bathing on stress reduction is profound, helping lower cortisol levels and promoting a deep sense of calm and clarity.

Science-Backed Benefits of Forest Bathing

Forest bathing is not just a pleasant experience; scientific studies reveal that it has profound benefits for both physical and mental health. Here are some of the most significant benefits:

• Reduces Stress and Anxiety: Studies show that walking through a forest lowers cortisol levels, the body’s stress hormone. Exposure to a natural environment promotes a sense of calm and improves mood.
• Boosts the Immune System: Trees release volatile compounds known as phytoncides, which, when inhaled, increase the activity of natural killer (NK) cells. These cells play an essential role in fighting infections and illnesses.
• Improves Cardiovascular Health: Blood pressure and heart rate tend to decrease during and after a forest bath, reducing the risk of cardiovascular disease.
• Enhances Creativity and Focus: Spending time in nature improves concentration and stimulates creativity. Disconnecting from the urban environment allows the mind to recharge and think more clearly.
• Emotional Connection: Forest bathing provides space for introspection and deep connection with oneself and the surrounding environment. Many people feel a renewed sense of belonging and gratitude toward nature.

By engaging all five senses—sight, sound, smell, touch, and even taste—forest bathing provides a grounding experience that renews both body and mind.

How to Practice Forest Bathing

Forest bathing is easy to practice and requires no prior experience. Here’s a simple guide to make the most of your experience:

• Choose the Right Spot: Look for a forest, nature reserve, or any green area removed from the noise and hustle of the city.
• Leave Behind Your Watch and Phone: The key is to completely disconnect from distractions.
• Walk Slowly: There’s no rush, no goals; just walk slowly and observe your surroundings.
• Engage Your Senses: Feel the texture of a tree’s bark, listen to the sounds of the forest, and take in the aromas around you.
• Sit and Breathe: If you like, take a break to sit and meditate for a few minutes, breathing deeply.
• Enjoy the Present Moment: Allow yourself to become part of the natural environment, free of judgment or expectations.

In a world filled with full calendars, constant notifications, and fleeting personal time, forest bathing emerges as a powerful tool to reconnect with what’s essential. Many companies worldwide have already integrated this practice into their employee wellness programs.

Forest bathing reminds us that nature isn’t just a decorative backdrop; it’s a vital space for healing the body and mind. Next time you feel overwhelmed by daily demands, remember that a mindful walk among the trees can be just the remedy you need.

Forest bathing is more than a mere walk—it’s a transformative experience. By opening our senses and connecting mindfully with the natural world, we nurture both physical and mental health. Immersing ourselves in the tranquility of the forest invites us to pause, breathe, and rediscover that sometimes the answer to our worries lies in the gentle whisper of the wind among the leaves.