More Than a Walk in the Woods: The Science of Forest Bathing

According to projections, more than two thirds of the world’s population will live in urban areas by 2050, with less than one third living in rural areas. A hundred years earlier, the ratio was the other way around. And for all the benefits that urbanization has brought to mankind, it also has undeniable disadvantages. Perhaps the most obvious is that in the city, you are not in nature. And in evolutionary terms, we still belong there, at least in part. But in the fast-paced, technology-driven urban world, the simple act of immersing oneself in nature has gained renewed attention.

The term shinrin-yoku was introduced by Japan’s Forest Agency in 1982 to promote the country’s expansive forests and encourage citizens to reconnect with nature. ¹ This initiative was not only about fostering appreciation for natural landscapes but also aimed at preventive health care and healing in a natural setting. Over the decades, forest bathing has evolved from a cultural practice to a globally recognized therapeutic approach.

This has led to extensive research activities, revealing measurable benefits to both mental and physical health. ² These show the positive effects of forest bathing, for example, on anxiety and depression, sleep, fatigue, concentration, and health-related quality of life in general. ³ The mental health advantages of forest bathing are noteworthy. Exposure to natural environments has been linked to reduced levels of cortisol, leading to decreased stress and anxiety. ⁴ Participants in forest bathing sessions have reported improvements in mood and overall feelings of well-being. Furthermore, research indicates that even virtual exposure to forest settings can elicit positive psychological responses, suggesting the profound impact of nature perception on the human psyche. ⁵

Another compelling area of research on forest bathing pertains to its impact on the immune system. Studies have demonstrated that spending time in forest environments can enhance the activity of natural killer (NK) cells, which play a crucial role in the body’s defense against infections and tumor cells. ⁶ In addition, forest bathing has been associated with reductions in blood pressure and heart rate, indicating its potential to promote cardiovascular health. ⁷

The therapeutic effects of forest bathing can be attributed to several factors. Phytoncides, organic compounds emitted by trees, have been found to possess antimicrobial properties and may contribute to the enhancement of NK cell activity. Phytoncides also influence the autonomic nervous system. Moreover, the multisensory experience of being in a forest—encompassing sights, sounds, and scents—facilitates relaxation and mental restoration. The natural environment also encourages physical activity, such as walking, which further amplifies health benefits. ⁸

While the benefits of forest bathing are supported by numerous studies, some critiques highlight methodological limitations in existing research. The evidence is not yet robust enough to establish strong recommendations in clinical practice guidelines. In addition, the highly personal nature of interactions with nature means that outcomes can be unpredictable, and there are concerns about potential harm to natural environments through increased human interaction.

The practice of forest bathing has transcended its Japanese origins, gaining popularity worldwide as a preventive health measure. Countries such as Finland recommend spending 5 hours a month in nature to reduce depression, alcoholism, and suicide rates. South Korea has implemented nature therapy programs for firefighters with post-traumatic stress disorder, and Canadian health care professionals can prescribe nature to patients with mental and physical health problems, encouraging them to engage more with natural environments.

As urbanization continues to rise, integrating green spaces into city planning becomes increasingly vital. Access to nature within urban settings can provide residents with opportunities to engage in forest bathing, thereby promoting public health. Future research should aim to address existing methodological limitations, explore the long-term effects of forest bathing, and develop standardized protocols to maximize its therapeutic potential. ¹ The noninferiority of virtual to classical forest bathing also remains to be investigated.

But for now, spring has sprung for our readers in the Northern hemisphere and fall for those in the Southern hemisphere. Both wonderful seasons for a few sessions of shinrin-yoku or simply a long walk in the woods.

Stay healthy and stay curious.