There is something intangible that draws us to the mountains, forests, and streams. Something alluring, and we know it as a feeling that washes over us when we are out in the wild, a freedom underfoot and smells that take our cares away.
When we immerse ourselves in these environments, our worries melt, we feel inner peace arise, and a sense of grounding takes over. Is it just our imagination that our bodies and minds change in the great outdoors…or is there something more?
In Japanese culture, this isn’t a stumbled-upon nuance. This is an ancient art, recognized and celebrated for its re-calibrating qualities. This practice is known as Shinrin-yoku, or forest bathing. Stepping into the grounding forces of nature, we wash away the stresses and sensory overwhelm of urban life.
Forest bathing is a Japanese practice that encourages mindful immersion in nature to enhance well-being. Scientific research has followed this tradition and revealed that not only is it restorative to the mind, but it also creates a deep physical connection and leads to measurable health benefits.
In fact, science has taken it one step further, uncovering the reasons why connecting with nature—especially forests—has such a profound impact on us. And it’s drugs.
Yes, I said it… but it’s not what you think. What we encounter in forest air are volatile organic compounds known as phytoncides. These compounds stimulate our nervous system in a way that triggers the body to produce some of the most powerful natural chemicals on earth. The result? A flood of endorphins that boost happiness and contentment, ease pain, and align us with a natural rhythm that promotes deeper, more restorative sleep. Even biomarkers like blood pressure and cortisol levels return to healthy ranges.
Let’s examine some of the benefits.
Scientific Benefits of Shinrin-Yoku
The benefits of forest bathing go far beyond a simple walk in the woods. Backed by growing scientific evidence, this practice has been shown to create measurable improvements in both mental and physical health. From reducing stress and anxiety to boosting immunity and brain function, here are some of the most powerful reasons to make mindful time in nature a regular part of your routine.
- Reduces Stress & Cortisol Levels
- A 2019 study found that forest bathing reduces cortisol levels (stress hormone) by 12-16% compared to urban environments.
- Participants reported a lower heart rate and blood pressure after just 15 minutes in nature.
- Boosts Immune Function
- Trees release phytoncides (natural compounds) that increase natural killer (NK) cell activity by up to 50%, improving immune defense against viruses and cancer cells.
- The immune boost lasts up to 30 days after just one forest walk.
- Enhances Mood & Reduces Anxiety
- A 2018 meta-analysis found that forest bathing decreases symptoms of anxiety and depression more effectively than urban walks.
- Participants in nature therapy studies reported lower scores on anxiety scales and increased feelings of happiness and relaxation.
- Improves Cardiovascular & Metabolic Health
- Studies show that spending time in forests lowers blood pressure and heart rate variability, reducing the risk of hypertension and cardiovascular disease.
- Some research suggests that forest exposure may improve blood sugar regulation in diabetics.
- Enhances Cognitive Function & Creativity
- A 2012 study found that participants who spent three days in nature showed a 50% improvement in problem-solving skills and creativity.
- Encourages Mindfulness & Sleep Quality
- Exposure to natural environments, especially in the evening, helps regulate melatonin levels, leading to better sleep quality.
- Nature walks promote mindfulness and a state of deep relaxation, reducing mental fatigue.
Growing Popularity & Global Adoption
Forest bathing is rapidly gaining global popularity as more people seek nature-based ways to support their well-being. In Japan, where the practice originated, there are now 62 official “healing forests” designated specifically for Shinrin-Yoku.
Other countries have embraced the concept as well—South Korea, Finland, and Germany have integrated forest therapy programs into their national parks, recognizing the health benefits of immersive time in nature.
In North America, the movement is also gaining momentum, with a growing number of certified Forest Therapy Guides in the U.S. and Canada offering structured experiences designed to reconnect individuals with the natural world.
Ready to shift your practices to welcome the art of forest bathing into your time in nature? Here are some ideas to bring the forest alive for you even more:
-
Pause. This is the big one. Stillness allows the sounds, aromas, breeze, sunlight, and textures to wash over you like a symphony.
-
Touch. Get connected. Shoes off, sit on the ground, toes in the dirt—grass, rocks, water—let the grounding exchange of electrons reset your cells, just as science has shown they can.
-
Reflect. Let your mind wander, or bring a journal. Ask yourself reflective questions and immerse yourself in the stillness to let the answers come to you.
-
Breathe. Breathwork is one of the most powerful ways to lock in the full experience. There are two breathwork methods I teach in the outdoors—and you can make them your own!
To maximize the benefits of Shinrin-Yoku, use a breath pattern that promotes deep relaxation, heightened sensory awareness, and nervous system regulation. One powerful method is Resonant Breathing (also known as Coherence Breathing), combined with Mindful Sensory Breathwork for a fully immersive forest experience.
Resonant Breathing (Coherence Breath) for Deep Relaxation
This breathwork technique balances the nervous system, lowers cortisol, and enhances oxygen flow, allowing for a deeper connection to nature.
How to Practice:
- Inhale for 5-6 seconds (slow and steady through the nose)
- Exhale for 5-6 seconds (softly through the nose or pursed lips)
- Repeat for 5-10 minutes, syncing your breath with the natural rhythm around you
Why it Works:
- Shifts the body into a parasympathetic (rest-and-digest) state
- Helps slow brain waves, enhancing presence and sensory awareness
- Increases heart rate variability (HRV), a marker of resilience and well-being
Mindful Sensory Breathwork for Shinrin-Yoku Immersion
This breathwork pattern heightens each of the five senses while attuning you to the forest’s energy.
How to Practice: “5-4-3-2-1 Breath Awareness”
(Do this while walking or sitting in nature, pausing between each breath to engage the senses.)
- Breathe in deeply → Notice 5 things you can SEE (light filtering through trees, textures of bark, colors of leaves)
- Breathe in deeply → Listen for 4 sounds (birdsong, rustling leaves, distant water, wind in the branches)
- Breathe in deeply → Feel 3 sensations (air on your skin, the earth under your feet, tree bark in your hand)
- Breathe in deeply → Smell 2 scents (fresh pine, damp earth, wildflowers)
- Breathe in deeply → Taste 1 thing (the freshness of the air, a sip of herbal tea, an edible plant if safe)
Why it Works:
- Anchors you into deep presence
- Awakens sensory perception for a richer Shinrin-Yoku experience
- Enhances mindfulness and nervous system regulation
So as spring dawns around us, unfolding her inner secrets with the changing of the seasons, get out there and bathe in the beauty of it all! String up a hammock, or just lay down and absorb the forest floor! Often I will bring a light blanket but let my bare feet soak up the grounding while I soak in the aromas from the air!
My favorite spots in the Wasatch for forest bathing? Any place you find MORE trees than people!
Here are my go-to places around the Salt Lake area:
(In no particular order)
- Bonanza Flats
- Willow Lake
- Neffs Canyon
- Ferguson Canyon
- American Fork Canyon
- Millcreek Canyon
- Uintas
- Temple Quarry Trail
Does Shinrin Yoku draw you towards an experience?
Stay tuned! There IS an event in the works to guide this experience out in the Wasatch! Watch for it to go live! BUT….you don’t have to wait…you can set out to create this any time you want!
