Forest Therapy

Have you ever taken a slow walk through nature perhaps along a forest trail or in a quiet park shaded by tall trees? The cool or warm air fills your lungs, sunlight filters gently through the canopy, and a sense of calm begins to settle in. It feels as though the trees are silently offering you renewal, grounding your spirit, and soothing your mind. This peaceful connection with nature isn’t just a pleasant experience, it's the foundation of a healing practice known as Forest Therapy, or Shinrin-yoku.

While the most profound benefits are found in deeply forested environments, even a mindful stroll through a tree-lined park can help restore your well-being and quiet the noise of daily life.

Often referred to as Shinrin-yoku (a Japanese term meaning "forest bathing"), this practice began as an ancient tradition and was formally introduced as a wellness approach in Japan during the 1980s. Forest therapy isn’t about hiking for fitness or covering miles. It’s about presence, slowing down, opening your senses, and receiving what the forest offers. In this sacred stillness, we find healing, not only for our bodies but for our hearts and minds.

Although the concept gained modern recognition in Japan, the wisdom behind it is timeless and universal. Across cultures and generations, people have turned to nature for peace, clarity, and connection. From Native traditions that honor the land to European forest retreats, the quiet strength of trees has always been part of the human story.

I’ve experienced this deeply myself. Walking among the towering pines and crisp alpine air of Rocky Mountain National Park near Estes Park, Colorado, I felt something shift inside me as if the forest itself welcomed me home. The distant sound of waterfalls, the quiet majesty of nature, and the rhythm of my steps created a kind of prayer in motion. Similarly, my time in Pike National Forest near Pikes Peak and the lush forest of the Franconia Range in New Hampshire was equally soul-stirring. It wasn’t just beautiful; it was healing. I wasn’t just passing through; I was reconnecting with something eternal.

In my day-to-day life, when I seek peace and clarity, I often head to the park. Surrounded by God’s beautiful trees, I feel the warmth of the sun on my face and breathe in the stillness. There may be no wind or movement, just a sacred quiet that holds me. I walk slowly, sometimes repeating affirmations or simply thanking God for the blessings in my life. These moments of gratitude and reflection leave me feeling more grounded, more present and renewed in every way.

And now, science is affirming what many of us have long felt in our souls that time in nature truly heals. It can calm our nervous systems, strengthen our immune response, and restore our sense of well-being.

Health Benefits of Forest Therapy:

Forest therapy has been linked to a wide range of physical, psychological, and emotional health benefits. These effects are largely attributed to the natural elements of forest environments: clean air, calming scenery, and plant-based compounds (phytochemicals) that engage our senses and support wellness.

Here are some of the key benefits:

1. Boosts Immune Function: One of the most compelling benefits of forest therapy is its impact on the immune system. Spending time among trees has been shown to enhance the activity of natural killer (NK) cells, which play a crucial role in defending the body against infections and even tumor formation. Just a few hours in a forested environment can stimulate immune function and provide an extra layer of protection for your health.

2. Reduces Stress: Being in a forest, botanical garden, or other natural space has a soothing effect on the body. It helps reduce levels of cortisol, the stress hormone, promoting a sense of calm. Research shows that simply walking in nature can lower your blood pressure, decrease heart rate, and help regulate your nervous system, all clear signs of stress reduction.

3. Improves Mood and Mental Health: Forest therapy has been shown to ease symptoms of depression, anxiety, and mental fatigue. Nature’s calming influence helps quiet the mind, reduce negative emotions, and enhance overall emotional well-being. The practice of walking mindfully through a forest encourages present-moment awareness, which in turn supports emotional resilience and improved mood.

4. Enhances Cognitive Function: A walk along the blossomed trees has a way of clearing your mind and sharpening your focus. It’s like hitting a mental reset button. Being surrounded by trees and fresh air can boost your concentration and even spark creativity. That’s why forest therapy is often suggested for people feeling burnt out or overwhelmed. Nature has this incredible ability to restore your clarity and recharge your mental energy.

5. Improves Sleep Quality: Spending time in nature, especially in the afternoon, can lead to deeper, more restful sleep. Exposure to natural light helps regulate the body’s circadian rhythm, while the calming environment reduces mental clutter before bedtime. Nature gently prepares your mind and body for sleep helping you wake up refreshed and renewed.

6. Increased Emotional Well-Being: Forests naturally invite us to slow down and be present. This mindful experience fosters emotional balance and a sense of connection  not just with nature, but with yourself. The stillness of the trees, the rhythm of your steps, and the subtle sounds of the forest help create feelings of peace, joy, and inner alignment.

7. Lowers Blood Pressure and Improves Cardiovascular Health: Forest therapy has been associated with lower blood pressure and improved heart rate variability. The practice encourages slow, deep breathing, which helps activate the body’s parasympathetic response also known as the “rest and digest” mode promoting cardiovascular health and reducing the risk of chronic conditions like heart disease.

8. Exposure to Phytoncides: Trees and plants emit phytoncides aromatic compounds such as terpenes that protect them from bacteria, fungi, and insects. As we breathe in these natural oils during forest therapy, we benefit too. Phytoncides have been shown to boost NK cell activity, reduce inflammation, and provide antioxidant effects. These natural chemicals are most concentrated in densely wooded forests, contributing significantly to the therapeutic benefits of forest bathing.

Conclusion

Forest therapy, or Shinrin-yoku, is a science-backed practice with roots in ancient tradition, offering powerful benefits for physical, mental, and emotional well-being. Immersing yourself in nature, especially in forested environments, has been shown to reduce stress, elevate mood, improve cognitive function, support restful sleep, and strengthen the immune system.

One key factor is the presence of phytoncides, natural compounds released by trees and plants. These volatile organic compounds are more abundant in dense, biodiverse forests and have been shown to enhance the body’s natural defenses by increasing the activity of NK cells, which help protect against illness and disease.

While walking in a tree-filled park or green space can still offer calming and restorative benefits, the most significant effects, particularly those linked to immune function and deep stress reduction are associated with immersive experiences in natural forests. 

Do you find yourself feeling more relaxed and at peace after a walk in nature? That might be the phytoncides working their magic! 

References: 

1. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). 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, 15(1), 18–26. https://doi.org/10.1007/s12199-009-0086-9

2. Stanford Center on Longevity. (2023, October 3). The unexpected health benefits of forest bathing. Stanford University. https://longevity.stanford.edu/lifestyle/2023/10/03/the-difference-between-hiking-and-forest-bathing/

3. Rajoo, K. S., Karam, D. S., Rampal, L., & Ibrahim, N. (2021). Effect of forest therapy on depression and anxiety: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(23), 12685. https://doi.org/10.3390/ijerph182312685

4. Berman, M. G., Jonides, J., & Kaplan, S. (2012). Interacting with nature improves cognition and affect for individuals with depression. Journal of Affective Disorders, 140(3), 300–305. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393816/

5. Morita, E., Fukuda, S., Nagano, J., Hamajima, N., Yamamoto, H., Iwai, Y., ... & Shirakawa, T. (2011). 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, 5, 13. https://bpsmedicine.biomedcentral.com/articles/10.1186/1751-0759-5-13

6. American Psychiatric Association. (n.d.). What is forest bathing and how does it benefit mental and physical health? https://www.psychiatry.org/news-room/apa-blogs/forest-bathing-benefits-mental-physical