Picture yourself wandering through the woods; the first autumn leaves are turning yellow and tumbling from the trees. Late afternoon sunbeams slant through the canopy, drenching a nearby hollow in a pool of golden light.
In the foliage beyond, you see a flash of white and hear twigs snapping as a deer skips through the undergrowth. A bubbling brook nearby sets the rhythm for the melody of birdsong above your head. As you run your palm over the rough bark of a beech tree, you close your eyes and breathe in the crisp forest air.
Feel relaxed yet? Most of us will have experienced the invigorating sensation of spending time in natural scenes like this. However, studies show that immersing ourselves in and engaging with them mindfully can have huge health benefits.
In recent years, this practice (known as ‘forest bathing’) has been adopted and recommended by people all over the UK – from Judi Dench to doctors in the Shetland Islands.
But what separates forest bathing from a simple walk in the woods – and how can you try it for yourself? We answer these questions and more in our beginners’ guide below.
What is forest bathing?
Despite the name, forest bathing (originally called shinrin-yoku) isn’t about dragging your bathtub out to the woods for an open-air wash. Instead, it describes spending calm, quiet, and mindful time in nature – particularly forests.
It was first introduced in the 1980s by the Japanese government as a form of ecotherapy following some promising research. They hoped it would combat problems like stress, anxiety, and burnout and encourage citizens to connect with forests and promote conservation.
Since then, people worldwide have taken up forest bathing – including Kate Middleton, who co-designed a shinrin-yoku-inspired garden at the Chelsea Flower Show in 2019. The Woodland Trust has even called for doctors to prescribe it for people with mental health conditions.
Unlike walking or jogging, the goal of forest bathing isn’t physical exercise. Instead, it’s about using your senses to connect with nature and unplug from the stresses of everyday life.
What are the benefits of forest bathing?
There are plenty of reasons to try forest bathing. We’ve listed some of our favourites below.
1. Forest bathing can reduce feelings of depression and anxiety
While it isn’t a substitute for conventional treatments, research has indicated that forest bathing can have various health benefits.
For example, this study found that participants in a ‘forest therapy’ program in Seoul experienced a significant reduction in depression and chronic pain compared to the control group – and an improvement in overall, health-related quality of life. Plus, other research has found it has a similar effect on feelings of anxiety.
2. Forest bathing can lower stress levels
A 2016 study of male Japanese students discovered that walking for 15 minutes in an urban park during autumn was enough to lower stress and heart rates.
As clinical psychologist Susan Albers says, “The intent of forest bathing is to put people in touch with present-moment experience in a very deep way […] The sights, sounds and smells of the forest take us right into that moment, so our brains stop anticipating, recalling, ruminating and worrying.”
3. Forest bathing can improve creativity, attention, and memory
Researchers found that older adults who engaged in self-guided forest bathing sessions performed better in cognitive tests.
The results showed a significant boost in creativity, attention, and working memory. This indicates that forest bathing could help combat cognitive decline associated with ageing.
4. Forest bathing may boost our immune system
Forest bathing is a relatively new concept, so there’s not much research into its physiological benefits. However, some studies (such as this one) have suggested that it can improve our immune system, help us recover from injury, and lower our risk of diseases like cancer.
One reason is that trees release antimicrobial essential oils called phytoncides. Phytoncides increase the activity of our body’s natural killer cells, which destroy infected and diseased cells, such as cancer cells.
5. Forest bathing may improve sleep and fatigue
Research on how forest bathing affects sleep is limited. However, in this 2022 study of middle-aged males, forest bathing programs were found to decrease fatigue and help us feel less tired when waking.
6. Forest bathing is free
In a world where we’re bombarded with expensive wellness products, sometimes the simplest (and cheapest) solution is best.
According to this National Trust research, forest sounds tend to relax us even more than listening to meditation apps, which often have a monthly subscription fee.
7. Forest bathing is accessible
Here in the UK, most of us live within a stone’s throw of a wooded area. You also don’t need any special equipment to go forest bathing – and it’s easy to get to grips with. Below, we’ll explain how you can get started.
9 forest bathing tips
There’s no one way to forest bathe. However, we hope our tips can help you get the most from your sessions.
1. Learn about mindfulness
As we’ve said, forest bathing is about spending quiet, mindful time in nature. So, if you’re unfamiliar with mindfulness, it’s worth learning about it before setting off on your first forest bathing session.
Mindfulness is a technique that can help us direct our full attention to the present moment. It’s about becoming more aware of our mind, body, and surroundings, helping us feel more in control of our thoughts and how we react to them.
You can learn more about it in our introduction to mindfulness.
2. Turn off your devices or leave them behind
One of the best ways to connect with nature whilst forest bathing is to turn off your devices. If you feel safe and comfortable, you could even leave them behind altogether.
Pings, buzzes, and even having our phones in our pockets can pull us out of the present moment.
3. Visit the woods during off-peak times
Speaking of distractions, it can also be a good idea to visit the woods when there are fewer people around – especially if the natural space you’re planning to forest bath in gets quite busy.
For example, why not try heading out in the early morning, late evening, or during conventional work hours?
4. Go slowly
As mentioned, forest bathing isn’t the same as a walk in the woods. There’s no start or finish – and the goal isn’t to get from A to B. Instead, it’s about immersing yourself in, and paying attention to, the natural world around you.
With this in mind, it’s important to go slowly – with no particular route in mind. Veteran forest bathers even encourage newbies to stop, sit down to drink in the atmosphere, or study something specific, whether the gnarled bark of a tree or a smattering of sunlight on the forest floor. When you’re still, you’re also more likely to spot wildlife.
5. Pay attention to all of your senses
Interacting with nature is about more than just observation, so try to use all of your senses during a forest bathing session.
What sounds do you hear? What scents can you smell? Try picking up fallen leaves or running your fingers over the trunk of a tree. Incorporating all of your senses while forest bathing can help you forge a stronger and deeper connection with the natural world around you.
6. Focus on details
As you move silently and slowly through the forest, try paying attention to the details around you. Look for the patterns ever-present in nature – for example, how the veins in leaves run like rivers.
Not only will this help engage your senses but it’ll also draw your mind to the present moment, and away from unwanted or intrusive thoughts.
7. Try breathing exercises
As you examine the scene around you, it’s also worth trying some deep breathing exercises. Not only can they compound the calming, stress-relieving effects of being in nature, but they can also help you feel more present.
This could mean simply concentrating on taking long, deep breaths, or you might want to try something more elaborate. This post from Forest Bathing Central has four great ones to try during your next session, or you can check out our article: 3 breathing exercises to try when you feel stressed or anxious.
8. Keep your eyes open
During other mindful activities, such as meditation, we’re often told to close our eyes. While you might want to do so from time to time when forest bathing – for example, to concentrate on your breathing or the sounds around you – it’s worth keeping your eyes open for most of your session, even when sitting or standing still.
Aside from obvious safety reasons (i.e. seeing where you’re going), seeing the natural space around you is part of what makes forest bathing so relaxing and restorative. Research has found that looking at blues and greens – the two colours commonly found in nature – can have a significant calming effect.
9. Stay for as long as you want
Forest bathing veterans recommend two to three-hour sessions for maximum benefits. However, some studies – such as this 2024 one – indicate that the length of your sessions isn’t that important and that you can feel the benefits after as little as 15 minutes.
With this in mind, stay for as little or as long as you feel comfortable in your first few forest bathing sessions. You can always build up to the recommended two to three hours.
Where should I go forest bathing?
Despite the name, you can practice forest bathing in any natural environment – from your garden to a windswept moor.
However, some studies (such as this one) suggest forests can bring more potent benefits than spaces such as urban parks, so it’s worth finding out where your closest woodland is.
You can even experience some forest bathing benefits without leaving the house. Research from Forestry England found that simply listening to nature sounds can boost our mood and cognitive function while lowering stress and pain. And this study found that just looking at images of nature is enough to reduce stress levels.
With these benefits in mind, Forestry England has created this 360-degree forest bathing playlist, so you can experience the sights and sounds of the woods from home.
Final thoughts…
It’s no surprise that immersing ourselves in nature can have huge benefits for our wellbeing. Humans have spent most of our history living outdoors, so we’re wired to breathe in fresh air and feel the sun on our faces.
However, these days, the average person in the UK spends between 80-90% of their lives inside. And for many, it can be challenging to find the time to escape to nature. With this in mind, forest bathing can hopefully help you make the most of each moment in the great outdoors.
For further reading, check out our article: How blue spaces can improve our health.
Have you tried forest bathing? Or are you inspired to give it a go? We’d love to hear from you in the comments below.