Have you ever noticed how much better you feel after spending time among trees? That sense of calm wasn’t just in your head. There’s actually a name for the practice of mindfully immersing yourself in nature: forest bathing, or “Shinrin-Yoku” as it’s called in Japan where the practice began.

In our increasingly digital world, many of us spend most of our time indoors, staring at screens and disconnecting from the natural world. Forest bathing offers a simple yet powerful way to reset, reduce stress, and improve our overall wellbeing by reconnecting with nature.

This article is your straightforward guide to forest bathing. I’m writing it because I’ve experienced the benefits firsthand and want to share this accessible practice with others who might be feeling overwhelmed, stressed, or simply disconnected from the natural world.

You don’t need special equipment, athletic ability, or even a huge forest nearby to benefit from this practice. Forest bathing is for everyone, and this guide will show you exactly how to get started, regardless of where you live or your experience level with outdoor activities.

What is Forest Bathing?

In a world where burnout rates are skyrocketing and screen time keeps climbing, more people are searching for effective ways to decompress. Enter forest bathing, an accessible practice that’s gaining serious traction globally – and for good reason.

Forest bathing, or “Shinrin-Yoku” as it’s called in Japan where it originated in the 1980s, isn’t just a trendy wellness fad. The term literally translates to “taking in the forest atmosphere” or “forest bathing,” and was developed by the Japanese Ministry of Agriculture, Forestry, and Fisheries as a physiological and psychological exercise. [1]

Unlike hiking or nature walks that focus on destination or exercise, forest bathing is all about immersion and presence.

The practice of Shinrin-Yoku centers around four core principles [2]:

Slowing down deliberately (no power walking here)
Engaging all five senses (sight, sound, smell, touch, and sometimes taste)
Practicing mindful presence (think meditation, but with trees)
Establishing a genuine connection with the natural environment

“The key difference between a regular hike and forest bathing is intention,” explains Dr. Qing Li, Chairman of the Japanese Society for Forest Medicine and author of “Forest Bathing: How Trees Can Help You Find Health and Happiness.” “You’re not there to reach a destination or break a sweat – you’re there to absorb the atmosphere.”

Dr. Qing Li’s book: Forest Bathing: How Trees Can Help You Find Health and Happiness / Amazon

The science backing this practice is pretty solid. Multiple studies show that regular forest bathing sessions can:

Significantly reduce cortisol (the stress hormone) levels
Lower blood pressure and heart rate
Improve mood and reduce symptoms of depression
Boost immune function through increased natural killer cell activity
Enhance creativity and concentration
Improve sleep quality and duration

Research from Nippon Medical School found that the benefits aren’t just psychological – phytoncides (antimicrobial compounds released by trees) actually boost our immune systems when inhaled. [3]

Preparing for Your Forest Bathing Experience

Getting ready for forest bathing isn’t complicated, but a bit of preparation goes a long way toward ensuring your experience is both enjoyable and beneficial. Let’s break down what you need to know before heading out.

Finding the Right Location

Not all green spaces are created equal when it comes to forest bathing. According to forest therapy guide Amos Clifford, founder of the Association of Nature and Forest Therapy, ideal locations share several characteristics:

Accessibility: Choose somewhere you can reach without excessive travel time or stress
Natural beauty: The area should feel inviting and pleasant
Relative quiet: Minimal urban noise allows for deeper immersion
Diverse vegetation: A variety of trees, plants, and natural features provides more sensory engagement
Safety: Select trails that are well-maintained and where you feel secure

“The best forest bathing location is one that calls to you,” Clifford notes in his guide to the practice. “Trust your instincts about where feels right.”

Types of Forests to Consider

Different forest environments offer unique experiences:

Coniferous forests (pine, spruce, fir): These release high levels of phytoncides and often have a distinctive, refreshing scent
Deciduous forests (oak, maple, birch): These provide seasonal variety and often have more diverse undergrowth
Mixed forests: Offer the benefits of both types
Coastal forests: Combine forest and ocean air benefits
Urban parks with mature trees: Don’t underestimate these accessible options

A 2019 study in the journal “Nature” found that even spending two hours weekly in any natural environment led to significant health benefits.

Using Apps and Resources

Several digital tools can help locate suitable spots:

AllTrails: Filters for easy trails and provides user reviews
iNaturalist: Helps identify plants and wildlife you might encounter
Park Finder apps: Many cities have dedicated apps showing local green spaces
National/State Park websites: Often detail wheelchair-accessible trails

Important Considerations

For those with mobility concerns, look for:

ADA-accessible trails (typically paved or boardwalk)
Trails labeled as “easy” with minimal elevation change
Parks with benches at regular intervals
Some forest therapy organizations offer adapted sessions for different ability levels

What to Wear and Bring

Forest bathing doesn’t require specialized gear, but comfort is key.

Clothing

Dress in layers appropriate for the weather conditions. Natural fibers like cotton or wool tend to be most comfortable. Unlike hiking, you’ll be moving slowly, so warmth can be more important than you might expect.

Footwear

Since you’ll be walking slowly and possibly sitting on the ground, prioritize comfort over performance. Lightweight hiking shoes or comfortable sneakers with decent grip work well in most conditions. In wet areas, waterproof options are worth considering.

Essential Items

Keep it minimal:

Water bottle
Insect repellent (natural options available)
Sunscreen
Small blanket or sit pad for comfortable pausing
Weather protection (hat, rain jacket) as needed
Basic first aid supplies

What you don’t need: fitness trackers, heavy backpacks, or complicated equipment.

Leave No Trace Principles

The Leave No Trace Center for Outdoor Ethics emphasizes seven principles that forest bathers should follow:

Plan ahead and prepare
Travel and camp on durable surfaces
Dispose of waste properly
Leave what you find
Minimize campfire impacts
Respect wildlife
Be considerate of other visitors

“The goal is to leave the forest exactly as you found it—or better,” states the Leave No Trace organization.

Mindset and Intention

Your mental approach can make or break your forest bathing experience.

Setting an Intention

Starting with a clear but simple intention helps focus your experience. This might be:

Finding calm amid a hectic week
Connecting with the changing seasons
Simply being present with whatever arises

Forest therapy guide Nadine Mazzola suggests asking yourself: “What do I need from the forest today?” Let the answer guide your practice.

Letting Go of Expectations

Forest bathing isn’t about achieving anything specific. Research shows that the benefits come naturally through exposure and presence, not through effort or accomplishment.

“The biggest mistake beginners make is treating forest bathing like a task to complete,” says Dr. Suzanne Bartlett Hackenmiller, an integrative medicine physician specializing in nature therapy. “It’s not about doing it ‘right’—it’s about showing up and being receptive.”

Dr. Suzanne Bartlett Hackenmiller book: The Outdoor Adventurer’s Guide to Forest Bathing: Using Shinrin-Yoku to Hike, Bike, Paddle, and Climb Your Way to Health and Happiness / Amazon

Leaving Technology Behind

Multiple studies show that the cognitive benefits of nature exposure are significantly reduced when paired with technology use. Consider:

Turning your phone to airplane mode
Designating specific times to take photos if desired
Leaving smartwatches and fitness trackers at home

If complete disconnection makes you anxious, try keeping your phone in your pocket on silent, to be used only for emergencies or at designated times.

With these preparations in place, you’re ready to step into the forest and begin your experience. Remember that forest bathing is a practice that deepens over time, so don’t worry if your first outing feels awkward. Like any new skill, it gets easier and more rewarding with practice.

Safety and Ethics

Forest bathing might be a gentle practice, but it still takes place in natural environments that deserve both respect and caution. Here’s what you need to know to stay safe and practice responsible forest bathing.

Wildlife

According to the National Park Service, most wildlife encounters are harmless, but awareness is key. Different regions present different considerations:

North America: Be familiar with bears, mountain lions, snakes, and coyotes in applicable regions
Europe: Generally fewer dangerous animals, but wild boars can be territorial
Australia: Numerous venomous creatures require specific knowledge
Asia: Varies greatly by region from tigers to venomous snakes

The golden rule across all regions: give animals space. Most wildlife wants to avoid you as much as you want to avoid them. Make noise while walking (talk at normal volume) to avoid startling animals. Keep food sealed and packed away.

“Most problematic wildlife encounters happen when humans either try to feed wild animals or inadvertently surprise them,” notes wildlife biologist Dr. Michael Pender.

Poisonous Plants

Identifying problem plants before you go can save you significant discomfort:

North America: Poison ivy, poison oak, poison sumac (“Leaves of three, let it be”)
Europe: Giant hogweed, stinging nettles
UK: Stinging nettles, giant hogweed
Australia: Stinging trees, Gympie-Gympie

The American Academy of Dermatology recommends wearing long pants and sleeves in areas where these plants are common. Apps like “Picture This” or “PlantNet” can help with identification.

Ticks and Insects

Ticks present a growing concern in many regions due to the diseases they can transmit:

Apply EPA-registered insect repellent before heading out
Wear light-colored clothing to spot ticks more easily
Consider treating outdoor clothes with permethrin
Perform a thorough tick check after each outing
Know how to properly remove a tick (use fine-tipped tweezers close to the skin)

“Tick-borne illnesses like Lyme disease are on the rise globally,” warns ecologist Daniel Salkeld “But simple precautions dramatically reduce your risk.”

For other biting insects, covering exposed skin during peak activity periods (dawn and dusk) provides significant protection.

Illustration of a person removing a tick from its ancle using tweezers.

Weather Conditions

Weather can change quickly, especially in mountainous regions:

Check forecasts immediately before heading out
Know the signs of approaching storms in your area
Understand the risks of heat-related illness and hypothermia
Have a plan for seeking shelter if needed
Consider downloading a weather app that works offline

The National Weather Service recommends the “30-30 rule” for thunderstorms: seek shelter if the time between lightning and thunder is less than 30 seconds, and stay sheltered until 30 minutes after the last thunder.

Terrain

Even on established trails, nature presents uneven surfaces:

Watch your footing, especially after rain when surfaces may be slippery
Take extra care crossing streams or walking on rocks
Be alert for loose gravel or hidden roots
Use appropriate footwear with good traction
Consider trekking poles for added stability if needed

Your Turn to Step Into the Forest

With minimal equipment needed and options available for virtually every fitness level and geographical location, forest bathing remains one of the most accessible wellness practices around. Unlike many health interventions that require significant time, money, or specialized knowledge, this practice asks only for your presence and attention.

Consider starting with just 20 minutes this week. Find a patch of trees – even a small urban park will do – and approach it with intention. Notice what happens when you slow down enough to really observe your surroundings. Track how you feel before and after. The data suggests you’ll likely notice differences even after your first session.

DID YOU KNOW? Organizations like the Forest Therapy Hub offer offer Forest Therapy Guides allowing you to become a certified Forest Therapy Guide and do what you love and get paid for it.

As climate change and development put pressure on natural areas worldwide, forest bathing also serves as a reminder of what’s at stake. People protect what they love, and it’s difficult to love what you haven’t experienced. By developing your relationship with forests, you’re not just supporting your own wellbeing—you’re joining a community that values and works to preserve these irreplaceable resources.

The forest is waiting. The practice is simple. The benefits are real. The only question that remains is: when will you take your first intentional steps beneath the trees?

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