In recent years, forest bathing has captured the world’s attention as a surprisingly simple yet deeply restorative wellness practice. When I first came across the ancient Japanese concept of forest bathing, I honestly pictured myself in the middle of the woods with a bathtub. Of course, I quickly learned it has nothing to do with water at all. Forest bathing is about immersing yourself in nature with all your senses, slowing down and letting the forest work its quiet magic on your mind and body.

This simple yet powerful practice has been part of Japanese wellness culture for decades, and now people all over the world are turning to it for a happier, healthier life. This slow, mindful connection with the outdoors has been a cornerstone of Japanese wellness culture for decades and is now being embraced globally for its ability to boost mood, reduce stress and enhance overall wellbeing.

What is Forest Bathing?

Originating in Japan in the 1980s, forest bathing, or “Shinrin-yoku”, was introduced as part of a public health programme to encourage citizens to spend more time in nature. It is not hiking, jogging or ticking off steps on a fitness tracker. Instead, it’s about slowing down, breathing deeply and using all five senses to connect with the natural world.

Imagine standing under a canopy of green leaves, feeling the cool shade on your skin, inhaling the earthy scent of moss and hearing the gentle rustle of branches. In that moment, your busy mind begins to quieten, and your body responds with a slower heartbeat and steadier breathing. That’s forest bathing at its simplest and most profound.

The Science Behind Forest Bathing

The benefits of forest bathing aren’t just anecdotal. Japanese researchers have studied its effects extensively and found that spending time in forests can lower levels of cortisol, the stress hormone, and boost the immune system. One reason is the presence of phytoncides, natural oils released by trees. These compounds have been shown to increase natural killer cell activity in humans, which plays a vital role in defending the body against illness.

Forest environments also have a measurable impact on the nervous system. Time spent in nature activates the parasympathetic nervous system, the part of your body responsible for rest and recovery, while calming the sympathetic nervous system that drives the fight-or-flight response. This balance helps reduce anxiety, improve focus and promote better sleep.

Why the Japanese Make Time for It

In Japan, forest bathing is not considered an optional leisure activity but an essential part of maintaining a healthy lifestyle. The country’s National Health Programme includes Shinrin-yoku trails in various prefectures, where people can walk slowly, pause to observe nature and simply be present.

It fits seamlessly into Japanese culture, which values mindfulness, respect for nature and balance in daily life. In a society where urban living can be fast-paced and high-pressure, stepping into a forest offers a much-needed escape, restoring mental clarity and emotional equilibrium. Research has linked it to easing symptoms of depression and building resilience against everyday stress.

How to Practise Forest Bathing Wherever You Are

You don’t need to live near ancient cedar groves or mountain forests to enjoy the benefits of forest bathing. Parks, nature reserves and even small woodlands in the UK can provide the same restorative effects if approached with the right mindset. Here’s how to start:

• Switch off distractions: Put your phone on silent or leave it behind.

• Slow your pace: Resist the urge to power-walk. This is not about burning calories.

• Use all your senses: Look at the colours and shapes of leaves, listen for birdsong, feel the texture of tree bark.

• Breathe deeply: Inhale slowly, taking in the fresh, earthy air.

• Stay present: If your thoughts wander, gently guide your attention back to your surroundings.

Try spending at least 20 minutes, ideally longer, fully engaged in the environment. Over time, you may notice your mood lifting more quickly and your mind feeling less cluttered.

Modern life can be relentless. Between deadlines, social commitments and digital overload, it’s easy to feel drained. Forest bathing offers a gentle antidote, allowing the mind to slow down in a way that meditation often promises but many struggle to achieve in a busy home.

For anyone living with anxiety or low mood, as I sometimes do, making forest bathing a regular habit can bring a real sense of calm and clarity. 

A Mindful Ritual Worth Keeping

What makes forest bathing so appealing is its simplicity. You don’t need special equipment or an expensive retreat. You just need time, presence and a patch of greenery. Over time, it can evolve from a calming break into a deeply meaningful ritual, grounding you in the rhythms of the natural world.

If you’re building a lifestyle that values mindfulness, creativity and balance, small intentional practices like forest bathing can complement other wellbeing habits.

While the practice began in Japan, it has inspired movements in countries from South Korea to the United States. In the UK, more woodland trusts and health practitioners are promoting it as a valuable way to address burnout, loneliness and environmental disconnection. The Forestry England website offers a great guide to forest bathing with practical tips and suggested locations.

It’s heartening to see this mindful tradition gaining traction beyond its cultural roots, proving that the human need for nature is universal.

This simple Japanese concept of forest bathing shows us that true wellbeing does not always need grand gestures or complex plans. Sometimes the most powerful reset comes from stepping away from screens and schedules, and simply standing still among the trees. For decades, the Japanese have understood that slowing down in nature can transform both health and happiness. Perhaps now it is our turn to make space for this quiet ritual in our own lives.

Personally, I try to fit in forest bathing at least once a week as part of my own ritual, and it has become a small yet powerful anchor in my routine, a pocket of calm I truly cherish while juggling the constant demands of running a small business. I could not recommend it enough, which is why I wanted to share it with our community.

So, next time you’re feeling stressed or unmotivated, take a gentle walk in the woods. Let the stillness and beauty of the forest do the rest.