The Benefits of Shinrin Yoku - Forest Bathing

In the midst of our hectic lives, Shinrin Yoku (forest bathing) takes us out of our busy lives and brings us back to nature, reconnecting us with our environments and ourselves. In this article, we explore the calming benefits of forest bathing and practical tips for those looking to temporarily escape the stresses of the modern world!

Jump to:

Shinrin Yoku is the Japanese term for “forest bathing”. It’s a therapeutic practice that encourages individuals to immerse themselves in the natural environment, in particular dense forests, to improve their physical and mental well-being. It’s slightly different from traditional hiking or nature walks (which are also great for the body and mind), as Shinrin Yoku focuses on mindfulness and engaging in all of your senses as you walk through the forest, appreciating the sounds, smell, and feel of nature. 

Inspired by ancient Shinto and Buddhist practices that revered nature, the term “Shinrin Yoku” can be traced back to Japan in the 1980s. During this time, the Japanese Ministry of Agriculture, Forestry, and Fisheries started a public health campaign to encourage people to reconnect with nature during a time of rapid technological advancements and urbanisation. However, it was Dr. Qing Li, a Japanese researcher, who popularised this practice of forest bathing by studying the physiological benefits of spending time in forests. Since then, over 40 years later, Shinrin Yoku has grown globally, drawing people from multiple cultures to practise this holistic approach to well-being. 

There are 4 key principles in Shinrin Yoku that guide individuals toward a deep and meaningful connection with the natural world.

1. Mindfulness

Mindfulness is central to Shinrin Yoku. It’s where individuals intentionally focus their attention on the present moment while fully immersed in nature. It’s all about letting go of worries about the future, distractions, and just appreciating the tranquillity and beauty of the forest where judgement and worries cease to exist. 

2. Engaging the senses

To fully experience the benefits of forest bathing, you need to engage all of your senses; each step through the forest provides an opportunity to do so. You can gaze at the colourful foliage, listen to the birds flying through the trees and the sound of your footsteps on the forest floor, and brush the tree trunks with your fingers as you walk past. The more you do, the more heightened your sensory awareness becomes and, in turn, your connection with the forest.

3. Slowing down and observing

Forest bathing isn’t meant to be a rushed activity; it’s about deliberately slowing your pace so that, as you move through the forest, you give yourself time to observe the environment around you, and reflect on the more simple things in life. Intentionally slowing down and matching the pace of nature makes it easier to be more mindful. 

4. Connecting with the environment 

At the heart of Shinrin Yoku, there is an emphasis on establishing a personal connection with the natural environment. Individuals are taught to view the forest as a living, breathing entity; one they can interact with. It’s about developing respect for the ecosystem and feeling like you’re a part of it.

Reduces stress

Reducing stress is one of the most well documented benefits of Shinrin Yoku. Spending time in a natural, forested environment has been linked to a significant decrease in cortisol – the hormone linked to stress. When you combine the ambience of the forest with the practice of mindfulness, a beautiful serene space is created that can make everyday pressures seem less and less significant. 

Boosts immune system

Shinrin Yoku is like a natural booster to the immune system. Phytoncides, which are organic compounds released by trees, have been found to enhance the activity of natural killer cells and other immune system components. And regular forest bathing has been associated with increased production of anti-cancer proteins and a strengthened immune defence, which protects the body against various illnesses.

Lowers blood pressure

There’s evidence that forest bathing has a direct impact on blood pressure levels. The meditative nature of this practice contributes to a relaxation response in the body that leads to a lowered blood pressure, which is particularly significant for those who deal with hypertension (high blood pressure). 

Improves mood and reduces anxiety

Nature has this wonderful ability to elevate the human spirit, which is why Shinrin Yoku utilises this to better our mental well-being. Studies have shown a positive correlation between forest bathing and improved mood with participants reporting a feeling of calm and increased feelings of happiness. It also acts as a natural anxiety reducer as, during forest bathing, you are creating a space where daily pressures and worries have no weight.

Increases level of focus and creativity

Shinrin Yoku also has the ability to rejuvenate the mind. Those who regularly engage in mindfulness during forest bathing claim to experience improved focus and increased creativity. It’s the sensory stimulation, combined with the meditative elements, of Shinrin Yoku that can clear mental clutter. The more attuned to the present the mind becomes, the more room there is for creative thinking and problem-solving. 

Lessens symptoms of depression

It’s suggested that the combination of nature’s therapeutic qualities and the physical outdoor activity involved in forest bathing provides a holistic approach to mental well-being. There’s research that indicates that Shinrin Yoku can contribute to lessening the symptoms of depression; participants who immersed themselves in forest bathing often reported feeling a sense of lightness and hope.

Embarking on a journey of Shinrin Yoku is a transformative one that requires a mindful approach if you want to fully reap the benefits of forest bathing. Here are a few practical tips to help get you started.

Although it is called forest bathing, it’s not mandatory to find a forest to practise. The most important thing is finding a natural and peaceful location that resonates with you. That could be a nearby field, or a lake - as long as it’s located somewhere you won’t be disturbed by other people or nearby traffic.

As mentioned earlier, Shinrin Yoku cannot be rushed. You want to aim for sessions that give you enough time to explore the environment and rest your mind. At least two hours is normally recommended to fully experience the calming effects of forest bathing. Practising consistently will help maximise these benefits for a longer period of time.

To truly engage with the forest and the principles of Shinrin Yoku, your mobile phone, camera, smart watch, or any technology you have on you, must be switched off or, even better, left at home. This means you can fully be present in the moment, completely free from the distractions of notifications and screens.

As you walk through the forest, be mindful of every action. Take deliberate steps, breathe deeply, and listen to the natural world around you. By focusing only on your senses, allow your mind to quieten and let any thoughts of the past or future gently fade away. Pay attention to the trees, how they feel, how the leaves sound, and let these senses transport you to a state of serenity and peace.

While Shinrin Yoku offers many benefits, it’s important to remember that it’s not a remedy for all health concerns. It’s a complementary holistic practice that works well with other aspects of a healthy lifestyle. For those who may have severe mental health conditions or physical limitations, forest bathing should be approached as part of a holistic care plan rather than a standalone solution. Additionally, not everyone will respond to Shinrin Yoku the same way; some might feel instant stress relief and mental clarity, while others may not experience the benefits immediately. So keep an open mind when practising forest bathing and trust the process to gradually bring its healing benefits to you. 

If you’re curious to learn more about Shinrin Yoku, we recommend exploring our accredited Shinrin Yoku Forest Bathing Diploma course, for just £29 (save £118!), where you’ll learn more about the benefits and the essentials of the practice and discover the various ways to connect with nature, including communicating with the trees.