What is Forest Bathing?
Forest bathing—known in Japanese as shinrin-yoku (森林浴)—is a nature-based therapeutic practice that involves spending intentional, mindful time in a forest or natural environment while engaging all five senses. The practice emphasizes slowing down, walking without destination, and absorbing the atmosphere of the forest rather than exercising or reaching a goal. Unlike hiking or nature walks, forest bathing is not about physical exertion but about cultivating sensory awareness and relational connection with the natural world.
Origins & Lineage
The term shinrin-yoku was coined in 1982 by Tomohide Akiyama, then director of Japan’s Ministry of Agriculture, Forestry and Fisheries. The practice emerged as a direct response to the rapid urbanization and technology boom that occurred in Japan during the 1970s and 1980s, a period that saw dramatic increases in stress-related illnesses and the phenomenon known as karoshi (過労死), or death by overwork. Akiyama recognized the potential of existing research on nature’s therapeutic effects and promoted forest bathing as a way to encourage Japanese citizens to reconnect with forests while also protecting these lands by increasing their perceived value.
While the formal practice is relatively recent, it draws conceptually on ancient Japanese spiritual traditions. Both Shinto and Buddhist practices have long revered forests as realms of the divine, inhabited by kodama (tree spirits) and embodying a deep connection between humanity and nature. However, forest bathing as a codified health practice is distinctly modern, not ancient.
Scientific research into forest bathing began in 1990 when Yoshifumi Miyazaki, employed by Japan’s Forestry and Forest Products Research Institute, conducted the first experiments on Yakushima Island, measuring the effects of forest exposure on cortisol levels and stress hormones. Dr. Qing Li of Nippon Medical School later conducted influential studies demonstrating that forest bathing increases Natural Killer cell activity and strengthens immune function. By the early 2000s, the Japanese government had integrated forest bathing into its national health program, establishing dedicated forest therapy trails and certification centers throughout the country.
How It’s Practiced
Forest bathing is practiced by walking slowly through a forested area for a sustained period—typically two to four hours—without a specific destination or fitness goal. Practitioners are guided to engage all five senses: noticing the visual patterns of light through canopy, listening to bird calls and rustling leaves, touching bark and moss, breathing in the scent of soil and phytoncides (volatile organic compounds released by trees), and occasionally tasting fresh air or forest edibles.
The pace is deliberately slow. The aim is presence rather than progress. Practitioners may pause frequently, sit, lie on the ground, or engage in meditative observation. Some sessions are self-directed; others are led by certified forest therapy guides who facilitate sensory “invitations”—prompts designed to deepen awareness and connection. The Association of Nature and Forest Therapy (ANFT), founded in the United States, describes its approach as “Relational Forest Therapy,” emphasizing the reciprocal relationship between participant and forest ecosystem.
Unlike traditional therapy, the forest itself is considered the therapeutic agent. Guides are not therapists but facilitators who “open the doors” to enable deeper connection. Activities may include silent wandering, sharing observations in small groups, or reflective journaling.
Forest Bathing Today
Forest bathing has expanded globally since the 2010s. Japan maintains over 60 designated forest therapy trails and bases. South Korea established its first therapeutic forest, Saneum National Recreational Forest, in 2009. In North America, Europe, and Australia, certified guide training programs have proliferated, with organizations such as ANFT and the International Nature and Forest Therapy Alliance (INFTA) offering multi-month certification courses combining online learning with in-person immersive field experience.
Seekers encounter forest bathing through guided group walks offered at nature centers, retreat centers, and public parks; through self-guided practice following books by researchers like Qing Li and Yoshifumi Miyazaki; and increasingly through workplace wellness programs and clinical integrations. ANFT’s Nature as Medicine Practitioner program, accredited by Mass General Brigham (Harvard Medical School’s teaching affiliate), trains healthcare professionals to incorporate forest therapy into clinical practice.
Research continues to document physiological effects: reductions in cortisol, blood pressure, and heart rate; increases in parasympathetic nervous system activity; improvements in mood and sleep quality; and enhanced immune markers. A 2017 systematic review analyzed 64 studies on shinrin-yoku, finding consistent evidence for cardiovascular, metabolic, immune, and psychological benefits, though methodological heterogeneity remains a limitation.
Common Misconceptions
Forest bathing is not hiking, wilderness backpacking, or exercise. It is not goal-oriented and does not require athleticism or endurance. It is not inherently spiritual or religious, though individuals may experience it that way; the practice is grounded in measurable physiological responses rather than metaphysical belief systems.
It is also not a cure or treatment for disease. Researchers—including Miyazaki—emphasize that forest bathing functions as preventive medicine, reducing stress-related illness and supporting general wellness, not replacing medical intervention. The practice does not require remote wilderness; urban parks, botanical gardens, and even tree-lined greenways can serve as venues, though denser forests with higher tree diversity tend to produce stronger physiological effects.
Finally, forest bathing is not universally accessible. Physical mobility limitations, lack of nearby green space, socioeconomic barriers, and safety concerns (especially for marginalized communities) can restrict who participates. The field is working to address equity and inclusivity challenges.
How to Begin
Beginners can start with self-guided practice: choose a forested area or park, set aside two to three hours without a destination, silence digital devices, and walk slowly while consciously engaging the senses. Notice colors, textures, sounds, and scents without labeling or analyzing—simply observe and feel.
For deeper learning, Forest Bathing: How Trees Can Help You Find Health and Happiness (2018) by Dr. Qing Li and Shinrin Yoku: The Japanese Art of Forest Bathing (2018) by Yoshifumi Miyazaki provide scientific context and practical exercises. The Association of Nature and Forest Therapy (www.natureandforesttherapy.earth) maintains a directory of certified guides and public walks.
Those interested in professional practice can pursue certification through ANFT’s six-month online training followed by a four-day in-person immersion, or through programs offered by INFTA and regional organizations. Training includes ecological literacy, sensory awareness techniques, group facilitation, and understanding the physiological mechanisms underlying forest therapy’s health benefits.