Japanese Forest Bathing

The Ultimate Guide to Japanese Forest Bathing: Nature’s Most Luxurious Self-Care Ritual

I have to admit that when I first heard about Japanese Forest Bathing, I had images of naked people pouring soapy water all over themselves in a park setting (Spoiler: there is no nakedness involved—though no judgment if that’s your vibe!) I wasn’t completely off, as forest bathing does involve a “cleansing” of sorts, as do most of the rituals we explore in this collective. With my cortisol levels through the roof, I decided to do a deep dive into shinrin-yoku, the Japanese forest bathing practice that would transform my relationship with nature, stress, and myself. 

What I discovered was that this practice is super powerful, while being simple to implement. Forest bathing is the soul-nourishing ritual you didn’t know you needed, and I’m obsessed with sharing it with everyone in my life.

What Is Forest Bathing, Actually?

Forest bathing, or shinrin-yoku in Japanese, is essentially the practice of immersing yourself in a forest atmosphere. But don’t let the simplicity fool you! This isn’t just a walk in the woods or a quick hike to burn calories. It’s a mindful, sensory experience where you slow down and soak up the forest through all five senses.

The term “shinrin-yoku” was coined in 1982 by the Japanese Ministry of Agriculture, Forestry, and Fisheries¹. While humans have intuitively sought nature for healing throughout history, the Japanese formalized this practice as a physiological and psychological exercise. It quickly became a cornerstone of preventive health care and healing in Japanese medicine.

The concept is beautifully uncomplicated: spend time beneath the canopy of living trees, moving slowly, breathing deeply, and opening all your senses to the natural environment. It’s basically a forest-based mindfulness meditation that allows the overwhelmed nervous system to recalibrate..

Why You Need This In Your Life

I’m not exaggerating when I say forest bathing changed my emotional and physical health, and the science backs me up. Research from Japan and around the world has shown that regular practice offers benefits that even the most expensive spa treatments can’t match:

• Reduced Stress Hormones: Studies have shown significantly lower cortisol levels after forest bathing sessions². You can confirm this on your smartwatch by monitoring your heart rate variability.
• Immune System Boost: Trees release compounds called phytoncides, natural oils with antimicrobial properties that boost our natural killer (NK) cells³. These cells are the superheroes of our immune system.
• Improved Mood: Forest environments significantly decrease anxiety, depression, anger, and confusion while increasing vigor⁴. That post-forest bathing glow is REAL.
• Lower Blood Pressure: Just 20 minutes of forest bathing has been shown to decrease blood pressure and promote cardiovascular relaxation⁵.
• Enhanced Concentration and Memory: Nature walks have been linked to a 20% improvement in attention span and memory tasks⁶. The ultimate brain hack!
• Better Sleep Quality: The combination of fresh air, natural light exposure, and reduced stress leads to improved sleep patterns⁷. I’ve been able to toss my melatonin supplements.
• Accelerated Recovery: Patients with views of trees from their hospital windows have been shown to recover faster than those without⁸. Nature is literally medicine.

In our hyperconnected, screen-dominated world, forest bathing is the perfect antidote to digital overwhelm. It’s the ultimate act of rebellion against our always-on culture, giving your nervous system the reset it’s desperately craving.

What You’ll Need for Your Forest Bathing Session

The beauty of forest bathing is its accessibility—you don’t need expensive equipment or years of training. Here’s your essential checklist:Elemen

• Comfortable, weather-appropriate clothing (layers are your best friend)
• Supportive footwear that you don’t mind getting a little dirty
• Water bottle (staying hydrated is key to any wellness practice)
• Small sitting pad or lightweight blanket (for when you find that perfect meditation spot)
• Bug repellent (optional but recommended)
• Smartphone on airplane mode (use your phone for emergencies only)
• A small journal and pen (for capturing reflections or inspirations)
• An open mind and willingness to slow down (the most essential item!)

Forest Bathing: A Step-by-Step Guide to Natural Bliss

Step 1: Find Your Forest

While traditional shinrin-yoku takes place in forests, any natural area with trees can work. City parks, botanical gardens, arboretums, or even a dense group of trees in your neighborhood can serve as your forest bathing sanctuary. The ideal location allows you to feel safely immersed in nature without too many distractions.

Step 2: Set Your Intention

Before entering your chosen space, take a moment to set an intention. It could be as simple as “I release stress and welcome calm.” or you can align the intention with your current emotional needs. Think about what you want to experience at that moment (calm, creativity, gratitude, focus), and remember to frame your statement positively. This creates a mental transition from your everyday mindset to a more receptive state.

Step 3: Cross the Threshold

Notice the moment you enter the forest space. Take three deep breaths, imagining you’re leaving your worries and to-do lists at this invisible boundary. Breathe in the forest air and release any tension or stress you might be holding. This conscious transition helps signal to your body that you’re entering a different mode of being.

Step 4: Activate Your Senses (The Heart of Forest Bathing)

This is where the magic happens! Move through the forest slowly; take about 10-15 minutes to cover the distance you might normally walk in one minute. As you move:

• See: Notice colors, patterns, light, and shadows. Look up to the canopy, down to the forest floor, and at eye level. Try to find at least seven different shades of green (it’s surprisingly meditative!).
• Hear: Cup your hands behind your ears to amplify forest sounds. Can you distinguish between different bird calls? The rustling of leaves? The subtle sounds your own body makes as it moves through space?
• Smell: Take deep breaths through your nose. Forest air contains beneficial phytoncides and negative ions. Notice how the scent changes in different areas of the forest.
• Touch: Feel the texture of tree bark, moss, leaves, and the earth beneath your feet. Remove your shoes if it feels comfortable and safe to do so; earthing is an amazing complement to forest bathing! (Check out our Earthing Ritual Guide here)
• Taste: If you’re knowledgeable about wild edibles, taste can be included (with extreme caution). Otherwise, notice how the forest air tastes different from city air as you breathe deeply.

Step 5: Find Your Rest Spot

After 20-30 minutes of mindful movement, find a place that calls to you and sit quietly for at least 15 minutes. This is your opportunity to deepen your connection with the forest. Some guides suggest asking the forest’s permission before sitting. It might sound a bit new age, but this small gesture acknowledges your relationship with the natural world.

Step 6: Invitation to Deeper Connection

While sitting, try one of these practices:

• Close your eyes and identify as many distinct sounds as possible
• Observe one small area (about one square foot) with intense focus, noting all the life forms present
• Practice “wide-angle vision” by relaxing your gaze and taking in your entire visual field without focusing on any one thing

Step 7: Gratitude and Closure

Before leaving, offer gratitude to the forest. This can be silent, spoken, or even written in your journal. Acknowledge the gifts of this experience and set an intention to carry some aspect of this peace back into your daily life.

Step 8: Gentle Re-Entry

Just as you mindfully entered, create a conscious exit. Take three deep breaths at the threshold of the forest, acknowledging that you’re taking the forest’s energy with you as you return to your regular world.

Level Up Your Forest Bathing Experience: The Ultimate Shopping List

While forest bathing is wonderfully accessible with minimal equipment, these thoughtfully curated items can enhance your experience:

• Luxe Merino Wool Blanket: A natural fiber blanket provides comfort and insulation while blending beautifully with the natural setting.
• Amazonian Essential Oil Kit: For urban forest bathing or extending the benefits at home, these oils contain the same phytoncides found in forests.
• Barefoot Earthing Wool Slippers: These specialty shoes have conductive copper elements that allow you to connect with the earth’s energy while protecting your feet.
• Copper Water Bottle: Keeps water cool while potentially offering additional health benefits through subtle ionization.
• Meditation Cushion with Waterproof Base: A portable cushion designed for outdoor use makes your sitting spot infinitely more comfortable.
• Mindfulness Bell or Singing Bowl: Mark the beginning and end of your practice with a beautiful tone that harmonizes with nature’s soundtrack.
• Eco-Friendly Plant-Based Bug Repellent: Stay comfortable without harsh chemicals that disrupt your connection with nature.
• Forest Bathing Guided Journal: A beautiful journal with prompts specifically designed to enhance a mindfulness experience.

Urban Dwelling? Forest Bathing Adaptations for City Life

Living in a concrete jungle doesn’t mean you can’t reap the benefits of forest therapy! Here are my tried-and-true adaptations:

Micro-Forests and Green Spaces

• City Parks: Even small urban parks can provide surprisingly effective forest bathing experiences, especially early morning before crowds arrive.
• Botanical Gardens: These curated nature spaces often contain diverse tree species and quieter corners perfect for forest bathing.
• University Campuses: Many have beautiful, mature trees and relatively peaceful areas, especially during off-hours or breaks.

Bringing the Forest Home

• Create an Indoor Plant Sanctuary: Fill a corner of your home with multiple plants of varying heights to create a mini-forest. Ferns, peace lilies, and snake plants are excellent air purifiers too!
• Phytoncide Diffuser: Diffuse cedar, hinoki, or pine essential oils to simulate the beneficial compounds found in forest air.
• Forest Soundscape: High-quality recordings of forest sounds can activate similar neural pathways as being in nature. Check Youtube for naturescapes. 
• Moss Wall or Terrarium: These living art pieces bring forest floor energy into your space.
• Nature Imagery: Studies show that even looking at high-resolution images of forests for 5-10 minutes can lower stress levels⁹.
• Virtual Reality Forest Experiences: The latest VR technology offers impressively immersive forest experiences that activate many of the same psychological benefits.

Micro-Practices for Daily Life

• Tree Commuting: Map routes that take you past streets with mature trees for your daily commute.
• Five-Minute Forest Connects: Take short breaks to fully engage with even a single tree. One study showed benefits from just 5 minutes of tree-viewing¹⁰.
• Window Nature: Position your desk near a window with a view of trees if possible.
• Forest Bathing Meditation: Use guided audio that walks you through a visualization of forest bathing when you can’t access the real thing.
• Seasonal Awareness: Even in cities, notice the changing seasons through street trees, which helps reconnect you to natural cycles.

Remember, forest bathing is ultimately about the quality of attention you bring to your natural surroundings, not the quantity of trees. Even small doses of nature connection approached with mindfulness, can provide significant benefits to your well-being.

The Japanese have a beautiful concept called “wabi-sabi” which means finding beauty in imperfection. Your urban forest bathing practice might not look like a pristine wilderness experience, but it can be equally meaningful. The tree growing through a crack in the sidewalk is no less miraculous than one in an ancient forest.

So whether you’re wandering through an ancient redwood grove or sitting beside the only tree on your block, the invitation remains the same: slow down, awaken your senses, and remember your place in the natural world. Your nervous system and your soul will thank you.

References

1. Park BJ, Tsunetsugu Y, Kasetani T, et al. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine. 2010;15(1):18-26.
2. Li Q, Kobayashi M, Wakayama Y, et al. Effect of phytoncide from trees on human natural killer cell function. International Journal of Immunopathology and Pharmacology. 2009;22(4):951-959.
3. Miyazaki Y, Ikei H, Song C. Forest medicine research in Japan. Nihon Eiseigaku Zasshi. 2014;69(2):122-135.
4. Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health. 2017;14(8):851.
5. Song C, Ikei H, Miyazaki Y. Physiological Effects of Nature Therapy: A Review of the Research in Japan. International Journal of Environmental Research and Public Health. 2016;13(8):781.
6. Berman MG, Jonides J, Kaplan S. The cognitive benefits of interacting with nature. Psychological Science. 2008;19(12):1207-1212.
7. Morita E, Imai M, Okawa M, Miyaura T, Miyazaki S. A before and after comparison of the effects of forest walking on the sleep of a community-based sample of people with sleep complaints. BioPsychoSocial Medicine. 2011;5:13.
8. Ulrich RS. View through a window may influence recovery from surgery. Science. 1984;224(4647):420-421.
9. Bratman GN, Hamilton JP, Daily GC. The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences. 2012;1249:118-136.
10. Song C, Ikei H, Miyazaki Y. Physiological effects of viewing urban forest landscapes assessed by multiple measurements. Forests. 2020;11(5):600.