How Forest Bathing Supports Stress Relief: Science, Benefits, and Practical Guidance

By Samantha CollinsLast Updated September 10, 2025

Photo by Lukasz Szmigiel on Unsplash

Introduction: Forest Bathing as a Pathway to Stress Relief

Forest bathing, known as
Shinrin-yoku
in Japan, is the practice of immersing oneself in a forest environment with the intent to absorb its sights, sounds, and atmosphere. Unlike hiking or exercise-focused activities, forest bathing emphasizes mindful presence and sensory engagement. Over the past decade, scientific studies have established that forest bathing offers measurable benefits for stress relief, mental health, and overall well-being [1] [2] . This article explores the evidence, mechanisms, and practical steps for accessing the stress-relieving benefits of forest bathing.

The Science of Stress Reduction Through Forest Bathing

Several peer-reviewed studies have confirmed that forest bathing leads to a significant reduction in stress hormone levels , including cortisol, adrenaline, and noradrenaline. Participants who engaged in forest bathing reported lower heart rates, decreased blood pressure, and enhanced parasympathetic nervous system activity, which is responsible for the body’s rest-and-recovery response [4] .

One study found that after a leisurely forest walk, participants experienced a 12% reduction in stress hormones compared to urban walks, with relaxation effects lasting up to five days [5] . Other research confirmed that forest bathing sessions significantly relieved negative emotions such as anxiety, anger, nervousness, and fatigue in both men and women [1] .

Physiological measures also support these findings. Studies tracking heart rate variability (HRV), blood pressure, and salivary cortisol before and after forest immersion consistently show marked improvements in sympathovagal balance, indicating enhanced stress adaptability [3] .

Mental and Emotional Benefits: Beyond Stress Relief

Forest bathing not only addresses physiological stress markers but also provides psychological relief for a range of negative emotions. Participants in forest bathing sessions often report decreased levels of depression, confusion, and anger, with improved mood, vitality, and sense of calm [2] . In one analysis, total mood disturbance decreased by an average of nearly 39 points after forest-based wellness experiences, demonstrating a substantial positive shift [1] .

These benefits appear to extend across various populations. For example, individuals with depressive tendencies showed greater mood improvements than those without, and women reported more pronounced relief from fatigue and confusion. Importantly, even short-term exposure-such as a single two-day session-can yield measurable mental health improvements [3] .

How Forest Bathing Works: Mechanisms of Action

The benefits of forest bathing are rooted in both biological and psychological mechanisms . Exposure to natural environments has been shown to:

Decrease sympathetic nervous system activity (the ‘fight or flight’ response) and increase parasympathetic activity (the ‘rest and recover’ response), resulting in relaxation and calm [4] .
Lower salivary cortisol and catecholamine levels, which are biomarkers of acute and chronic stress [1] .
Enhance immune function, with some studies noting increased levels of natural killer cell activity following forest immersion [4] .
Promote psychological restoration, reduce rumination, and foster positive mood through sensory engagement and mindful awareness [5] .

Researchers believe that inhaling
phytoncides
-antimicrobial compounds released by trees-may also contribute to these effects, though further research is ongoing.

Real-World Examples and Case Studies

Forest bathing programs in Japan, South Korea, and increasingly in the United States have delivered positive results across diverse groups. For instance, Japanese office workers who participated in forest therapy walks reported both immediate and sustained reductions in stress and enhanced well-being for several days post-experience [5] .

In a European study, individuals with high baseline stress saw significant improvements in mood and sleep quality after participating in nature-based interventions, compared to those enrolled in exercise-based programs. This suggests that forest bathing may offer unique benefits for people with chronic stress or mental health challenges [1] .

How to Practice Forest Bathing: Step-by-Step Guidance

Choose a Suitable Location: Select a quiet, safe forest or wooded park where you can move freely and minimize distractions. National, state, and local parks often offer ideal settings. If you are unsure where to start, contact your local parks department or search for “forest bathing trails” in your area.
Prepare for the Experience: Dress comfortably for the weather, bring water, and leave digital devices behind or put them on silent. The goal is to be present with your senses, not to hike for exercise or reach a destination quickly.
Engage Your Senses: Walk slowly and focus on sensory details-notice the colors, textures, scents, and sounds around you. Pause regularly to observe your surroundings. Touch the bark of trees, listen to bird calls, and inhale deeply to absorb the forest air.
Practice Mindful Awareness: Let go of distractions by gently redirecting your attention to the present moment. If your mind wanders, acknowledge it and return your focus to the sensory experience.
Allow for Unstructured Time: Forest bathing is not about following a set route or time limit. Spend at least 20-60 minutes, or longer if possible. Allow yourself to sit, stand, or wander as you feel drawn.
Reflect and Integrate: After your session, take a few moments to notice any changes in your mood, stress level, or body sensations. Journaling or sharing your experience with others can deepen the benefits.

Overcoming Challenges and Finding Alternatives

While forest bathing is most effective in natural woodland settings, not everyone has easy access to forests. If you live in an urban area, consider these alternatives:

Seek out city parks, botanical gardens, or greenways that offer pockets of nature.
Incorporate nature into your home or workspace with indoor plants, natural light, and nature sounds.
Explore guided forest bathing programs or workshops, which are increasingly available in many regions. Search for “forest therapy guides” or “Shinrin-yoku programs” using reputable directories or by contacting environmental organizations.

If you face mobility or health challenges, even brief periods of nature viewing-such as sitting near trees or looking out a window at a natural scene-can offer measurable stress relief benefits [5] .

Key Takeaways and Next Steps

The evidence for forest bathing as a tool for stress relief is robust and growing. By reducing stress hormones, improving mood, and promoting overall well-being, regular immersion in natural environments can be a valuable part of a holistic stress management strategy. To begin, identify accessible green spaces in your area, set aside dedicated time for mindful nature immersion, and consider connecting with local or online forest therapy communities for support and guidance.

For additional resources or to find guided programs, contact your local parks agency or search for “certified forest therapy guide” and your location. While the practice is accessible to most people, consult your healthcare provider if you have specific health concerns before engaging in new outdoor activities.