Unlocking Stress Relief: The Science-Backed Benefits of Forest Bathing

Olivia Parker|Wellness|September 8, 2025

Photo by Olusola O on Unsplash

Introduction to Forest Bathing and Stress Relief

Modern life is often characterized by relentless stress, digital distractions, and limited opportunities for true relaxation. In recent years, forest bathing -a practice rooted in Japanese culture known as
shinrin-yoku
-has emerged as a scientifically validated method for stress relief and holistic wellbeing. Unlike hiking or exercise-focused activities, forest bathing involves immersing oneself in the ambiance of the forest, engaging the senses, and intentionally connecting with nature. This approach has gained traction globally as research continues to reveal its profound impact on physical and mental health [1] [2] .

Scientific Evidence: How Forest Bathing Reduces Stress

Multiple peer-reviewed studies have confirmed that forest bathing leads to a measurable reduction in stress hormones such as adrenaline, noradrenaline, and cortisol . These hormones are key indicators of both mental and physical stress. Researchers have found that participants who spend time immersed in forest environments demonstrate:

Lower levels of stress hormones in urine and saliva
Decreased sympathetic nervous system activity (‘fight or flight’ response)
Increased parasympathetic activity (‘rest and recover’)
Lower heart rate and blood pressure
Improved mood and emotional wellbeing

For example, a study published in
Frontiers in Psychology
measured the physiological responses of 29 volunteers before and after two days of forest immersion. Results showed reduced heart rate, increased heart rate variability (a sign of relaxation), lower blood pressure, and significant drops in perceived stress [2] . Another meta-analysis highlighted that forest bathing can decrease negative emotions such as anxiety, anger, depression, and fatigue, while boosting positive emotions and vitality [1] [3] .

Real-World Examples and Case Studies

Consider the experience of participants in a clinical study who engaged in guided forest walks. Both men and women reported a notable decrease in negative emotions and an increase in positive feelings after just one day in the forest environment. Females, in particular, experienced greater relief from fatigue and sleepiness [3] . Another example comes from healthcare practitioners who now recommend forest bathing as a complementary intervention for patients struggling with chronic stress or anxiety. Rosanne Sheinberg, MD, has incorporated nature prescriptions to help patients manage blood pressure and mental health [5] .

How Forest Bathing Works: Mechanisms and Techniques

The benefits of forest bathing stem from several mechanisms:

Engagement of the senses: Forest bathing encourages you to slow down and immerse yourself in sensory experiences-smelling the pine needles, listening to bird songs, feeling the texture of bark.
Environmental factors: Quiet atmosphere, fresh air, mild climate, and beautiful scenery trigger relaxation responses in the body and mind.
Phytoncides: Trees release natural compounds called phytoncides, which have been shown to lower stress hormone levels and boost immune function [4] .

To practice forest bathing, follow these steps:

Find a safe, accessible forest or wooded park near you. If unsure, contact your local parks department or search for “nature preserves” and “public forests” in your state or region.
Schedule uninterrupted time (at least one hour) for your visit. Leave electronic devices behind or silenced.
Walk slowly and mindfully, focusing on your breathing and surroundings. Avoid structured exercise; instead, notice details in the environment and engage each sense.
Pause frequently to observe, touch, and listen. Let your attention rest on the subtle sounds, scents, and sights of the forest.
After your session, reflect on how you feel emotionally and physically. Consider keeping a journal to track changes in stress and mood over time.

If you reside in an urban area, seek out local arboretums, botanical gardens, or even small city parks as alternatives. Studies have demonstrated that even short walks in green spaces can lead to meaningful reductions in stress [5] .

Implementation Guidance: Accessing Forest Bathing Opportunities

Forest bathing does not require special equipment or training. However, guided sessions may be available through certified nature therapy practitioners. To locate these services:

Search for “forest therapy guides” or “shinrin-yoku programs” in your area.
Contact local parks, nature centers, or wellness organizations for recommendations.
Ask your healthcare provider or mental health professional about nature-based prescriptions or referrals.

If you cannot find organized programs, self-guided forest bathing is highly effective and supported by research. Most studies show benefits after even a single session, with greater improvements seen with regular practice [4] .

Potential Challenges and Solutions

Some individuals may struggle to access forest environments due to geographic, physical, or time constraints. In such cases:

Explore virtual nature experiences using video or audio recordings of forest sounds.
Incorporate indoor plants and natural materials into your home or workspace.
Seek out nearby green spaces, even if small, for regular exposure.
If mobility is a concern, consult with occupational therapists about adaptive outdoor experiences.

Remember, the key is intentional engagement with nature, not athletic performance.

Alternative Approaches and Additional Resources

While forest bathing offers unique benefits, other nature-based interventions can also reduce stress:

Gardening
Mindful walking in parks
Outdoor meditation or yoga
Participation in community conservation projects

For further support, you can:

Contact your local parks and recreation department for information on accessible trails and nature programs.
Consult mental health professionals regarding integrating nature exposure into your wellness plan.
Search for academic research on “forest bathing” and “nature-based stress relief” for the latest findings.

Key Takeaways

Forest bathing is a practical, science-backed approach for reducing stress and improving overall wellbeing. It is accessible, requires minimal resources, and can be tailored to individual needs. By intentionally engaging with natural environments, you can harness the calming power of forests to reset your stress levels and promote lasting health.