Forest Bathing: The Japanese Art of Nature Healing
What is Forest Bathing?
Have you ever noticed how a walk in the woods can make everything feel better? How your shoulders drop, your breathing slows, and somehow your problems don't seem quite so overwhelming? There's actually a name for what you're experiencing: forest bathing.
Don't worry – forest bathing, or "shinrin-yoku" in Japanese, doesn't involve actually taking a bath outdoors (though that sounds nice too!). It's all about immersing yourself in the forest or a natural place and soaking it in with all your senses. Unlike hiking where you're trying to reach a destination, or trail running where you're focused on your workout, forest bathing is about slowing waaay down and simply being present with the trees, birds, and earth beneath your feet.
This practice originated in Japan back in the 1980s when government officials realized that people in their cities were spending too much time indoors and needed to reconnect with nature. What started as a public health initiative has grown into a global wellness movement – and for good reason.
Science-Backed Benefits
You might be wondering – "Is this just another wellness fad?" I had the same question when I first heard about forest bathing. But there's some good research backing up what our bodies intuitively know. Here are some of the benefits:
Stress reduction- Studies show our cortisol (that stress hormone) levels decrease after spending time among trees
Immune system boost - Trees release compounds called phytoncides that can actually increase our natural killer cell activity
Heart health - Just 15 minutes in natural settings can lower blood pressure and heart rate
Mental health reset - Reduction of symptoms of depression and anxiety, plus better focus and concentration
Better Sleep - Natural light exposure helps reset our internal clocks for better sleep
In our constantly-connected, screen-oriented world, these benefits aren't just nice perks – they are becoming essential for us to thrive.
The Centering and Healing Power of Nature
As a Kripalu Mindful Outdoor Guide, I have been taking people into nature for intentional mindfulness since 2020. My work as a guide has confirmed something that I have always intuitively known: that we humans aren't separate from nature – we're fundamentally part of it. And that explains why stepping into a forest feels like coming home.
When you walk into the woods, out onto a coastline or through a desert scape, something shifts. Your scattered attention (that is usually jumping between emails, texts, social media, and your to-do list) naturally settles. We shift to what psychologists call a state of "soft fascination." Unlike the hard focus you need for spreadsheets and Zoom meetings, nature gently holds your attention without exhausting you. It's like your brain finally gets permission to rest, and to breathe.
And it's not just in your head – your entire body responds. Research shows that forest time can switch your nervous system from "fight-or-flight" mode to "rest-and-digest" mode. And this is the perfect internal environment for personal healing to happen.
I've seen this firsthand in my forest bathing groups. People arrive with tight shoulders and worried faces. An hour or two later, they're different people – grounded, peaceful, often with insights about challenges they've been facing, and a sense of reconnection to something larger. Indigenous cultures have recognized this healing power of forests for thousands of years. Now, science is finally catching up to what they've always known.
Forest Bathing in the US
Forest bathing has taken a while to catch on here in the United States, but I'm happy to see how it's growing. In 2003, American Buddhist teacher Mark Coleman began training people to be nature immersion guides and in 2006 he wrote Awake in the Wild: Mindfulness in Nature as a Path of Self Discovery. Then in 2012, the Association of Nature and Forest Therapy (ANFT) was formed by Amos Clifford, author of Your Guide to Forest Bathing. In 2018, the Kripalu School of Mindful Outdoor Leadership was founded by Micah Mortali, author of Rewilding: Meditations, Practices and Skills for Awakening in Nature. These organizations train guides like me (I trained with Micah at Kripalu). Having professional certification programs helped transform forest bathing from an obscure Japanese concept into something accessible with qualified guides all over the country.
What I love about how forest bathing has evolved in the United States is how flexible it's become. We don't have Japan's network of designated therapeutic forests, so we've adapted to use all kinds of natural spaces – from national parks and botanical gardens to sea shores, deserts, meadows and even pocket parks. This means you don't need to live near a pristine forest to benefit.
How to Practice Forest Bathing
Want to give forest bathing a try? Here's how to get started:
Find a spot – Any natural area works. I lead sessions in our city and state parks, nature preserves or on private land, but your backyard can work too
Leave the gadgets behind – Put your phone in airplane mode. Better yet, leave your phone at home or in the car.
Slow waaay down – I mean really slow. We cover very little ground and “saunter” along the trail
Get curious with your senses – What do the leaves sound like? How many shades of green can you spot? What does the air taste like?
When your mind wanders (and it will!) – No big deal. Just gently bring your attention back to what's around you
Take your time – Give yourself at least 20 minutes, though 2-3 hours is magical if you have that space.
If you're new to this and feeling a bit unsure, please join me in one of my guided walks! I lead regular Mindful Outdoor Experiences right here in our community. Having a guide can help you go deeper and learn techniques you might miss on your own. Plus, there's something special about sharing the experience with others.
Finding Your Center and Healing in Nature
I don't think forest bathing is really anything new – it's more like remembering something our bodies never forgot. For most of human history, we lived in close relationship with nature. We are not separate from nature, we are nature. What amazes me is how quickly we respond when we return to that relationship, like our cells are saying, "Finally! What took you so long?"
The healing I've witnessed in the forest goes beyond the physical benefits. I've had participants tell me their forest bathing experiences helped them while grieving a loved one, made them feel more ease while making major life transitions, reminded them of what it was like to be a kid and feel free, and helped them recover from burnout. Nature doesn't demand anything – it just holds space for whatever you're experiencing.
As our lives grow more digital and indoor-bound, I believe practices like forest bathing aren't luxuries – they're essential. The Japanese gave us a beautiful framework for something our ancestors always knew: time spent mindfully in nature is medicine for body, mind, and spirit. It's where we can both lose and find ourselves, returning to our everyday lives with greater clarity and peace.
So, whether you call it shinrin-yoku or just "hanging out with trees," I hope you'll make forest bathing part of your regular routine. I would love for you to join me on the trail! See my Offerings page for my schedule.
This post is the first in a series exploring yoga and mindfulness practices. Subscribe to receive notifications about upcoming articles on specific techniques and applications for everyday life, as well as announcements of classes and events with Michelle Greenfield.