Long before Forest Bathing became known around the world, people in Japan had a deep understanding that time spent among trees could nurture both body and mind.
In 1982, Japan's Forestry Agency introduced the term Shinrin-yoku.
It wasn't about exercise or reaching a destination. It was an invitation to slow down, awaken the senses and reconnect with the natural world.
As modern life became increasingly fast-paced and urbanised, Japan recognised something many of us are rediscovering today—that spending mindful time in nature isn't a luxury; it's an important part of supporting our wellbeing.
Over the following decades, researchers, healthcare professionals and universities began exploring why this simple practice had such a profound effect. Today, Shinrin-yoku is supported by a growing body of scientific research and is practised around the world.
The pioneer of the research
Much of what we know today about the science of Forest Bathing comes from the work of Dr. Qing Li, one of the world's leading researchers in forest medicine. His studies have explored how spending mindful time in forests can influence stress hormones, immune function, blood pressure and overall wellbeing.
Most of us recognise the feeling.
You step into a woodland and, after a little while, something begins to change. Your breathing slows, your shoulders relax and your mind feels a little less crowded.
It isn't your imagination.
Researchers have spent decades exploring how spending time in nature affects the human body, and while there is still much to learn, the evidence suggests that natural environments can influence the way our nervous system responds to stress.
Your nervous system is constantly working behind the scenes, helping your body respond to everything happening around you.
One part prepares you to deal with challenge or danger. This is known as the sympathetic nervous system, often referred to as the "fight or flight" response.
When it's activated, your body releases hormones such as adrenaline and cortisol.
Your heart beats faster, your breathing becomes quicker and your muscles prepare for action.
This response is essential if you need to avoid danger.
The difficulty is that modern life can keep this system switched on for much longer than our bodies were designed for.
Deadlines, emails, financial worries and constant notifications may not be life-threatening, but our bodies can respond to them in similar ways.
The second part of the nervous system is called the parasympathetic nervous system.
Its role is very different.
It helps the body recover after periods of stress by slowing the heart rate, encouraging deeper breathing, supporting digestion and allowing the body to repair and restore itself.
This is sometimes described as the "rest and digest" response.
Many studies have found that spending mindful time in forests is associated with increased parasympathetic activity and reduced markers of stress. Researchers believe this is likely to result from a combination of factors, including the calming qualities of natural environments, slower breathing, gentle movement and reduced sensory overload.
Cortisol is often described as the body's main stress hormone.
Despite its reputation, cortisol is not harmful in itself. In fact, we need it.
It helps regulate blood sugar, supports our immune system and gives us the energy to respond to challenges.
Problems arise when stress becomes prolonged and cortisol remains elevated for long periods.
Several studies investigating Shinrin-yoku have found lower cortisol levels in participants following time spent in woodland compared with urban environments.
While individual responses vary, this is one of the reasons researchers believe Forest Bathing may support stress reduction.
People often ask whether they could simply walk through the woods on their own.
The answer is yes—any time spent in nature can be beneficial.
What makes Forest Bathing different is the pace and the intention.
Rather than focusing on distance or exercise, the emphasis is on slowing down and paying attention.
Guided invitations encourage participants to notice sounds, textures, colours and scents that they might otherwise overlook.
This shift in attention appears to be an important part of the experience, helping many people move away from the constant mental activity of everyday life and towards the present moment.
Forest Bathing is not about escaping reality or eliminating stress altogether.
It's about creating the opportunity for your body and mind to recover from it.
For some people, that recovery feels like calm.
For others, it's improved clarity, better focus or simply the feeling of having taken a full breath for the first time all day.
The experience is different for everyone, but the principle is the same.
When we slow down and spend time in nature, we give our nervous system the opportunity to do what it has evolved to do: find balance.
Since the 1990s, researchers in Japan have explored how Shinrin-yoku influences heart rate, blood pressure, cortisol and nervous system activity. Although no single study tells the whole story, the overall body of evidence suggests that mindful time in forests can support both psychological and physiological wellbeing.
Most of us have experienced it.
A walk through a pine forest feels different from walking down a busy street.
The air seems fresher.
Our breathing becomes deeper.
Many people describe feeling calmer without quite knowing why.
Part of that experience may come from something we can't see.
Trees are constantly releasing microscopic natural compounds into the air, and scientists have spent many years investigating how these compounds might influence both the forest itself and the people who spend time there.
Phytoncides are natural compounds released by trees and other plants.
They form part of a plant's defence system, helping to protect it from insects, bacteria and fungi.
Every tree species produces its own unique mixture of these compounds, which is why a pine forest smells so different from an ancient oak woodland or a grove of cedar trees.
These natural oils are responsible for many of the distinctive woodland scents we associate with spending time in nature.
As we move through a woodland, we naturally inhale tiny amounts of these airborne compounds.
Japanese researchers have investigated whether this exposure contributes to some of the health benefits associated with Forest Bathing.
A number of studies have found that participants who spent time in forests showed:
Scientists believe phytoncides may play a role in these changes, although they are only one part of a much bigger picture.
One of the most important things researchers have discovered is that it is unlikely to be a single ingredient that makes forests feel restorative.
When we spend time in woodland, many factors are working together at the same time.
We're breathing cleaner air.
We're walking more slowly.
We're surrounded by natural colours and patterns.
We're listening to birdsong and the movement of leaves.
We're away from traffic, screens and constant interruptions.
Phytoncides are one piece of this puzzle, but they are not the whole story.
It's the combination of these experiences that appears to make time in nature so beneficial.
Natural Killer cells, often shortened to NK cells, are a specialised type of white blood cell.
They play an important role in helping the immune system identify and respond to virus-infected or abnormal cells.
Several Japanese studies have reported increased NK cell activity following Forest Bathing experiences, with some effects lasting for several days after participants left the forest.
This is an exciting area of research, but scientists are still exploring exactly how these changes occur and what they mean over the longer term.
Not at all.
Every woodland has its own unique identity.
Different tree species release different combinations of aromatic compounds.
The weather, the season and even the time of day can all influence the scents and atmosphere of a forest.
That means every Forest Bathing experience is slightly different.
A spring woodland filled with fresh leaves offers a different sensory experience from an ancient oak forest in autumn or a pine woodland on a warm summer afternoon.
Nature is constantly changing, and that's part of what makes each visit unique.
You don't need to know the name of every tree or understand the chemistry of phytoncides to benefit from spending time in nature.
Simply slowing down, breathing deeply and allowing yourself to become immersed in the woodland environment may be enough to support your wellbeing.
The science helps us understand how forests may influence us.
The experience reminds us why we keep returning.
Much of what we know about phytoncides comes from research carried out in Japan, particularly by Dr Qing Li and colleagues. Their studies have explored the relationship between forest environments, stress hormones, immune function and overall wellbeing, helping to establish the scientific foundations of modern Forest Bathing.
Think about your journey to work.
You probably couldn't recall every tree you passed, every bird you heard or every scent in the air.
Not because they weren't there.
Because your brain was busy doing something else.
Much of modern life demands focused attention. We read emails, solve problems, make decisions and filter out hundreds of distractions every day. It's mentally demanding work, and over time it can leave us feeling tired, overwhelmed and mentally drained.
Forest Bathing takes a different approach.
Instead of asking your brain to concentrate harder, it invites you to become curious about what's already around you.
Every second, your senses collect an enormous amount of information.
The feeling of your clothes against your skin.
The temperature of the air.
The sounds around you.
The colours in your surroundings.
The scent of the environment.
If your brain paid equal attention to all of it, you'd quickly become overwhelmed.
Instead, it constantly decides what deserves your attention and what can safely fade into the background.
In busy urban environments, that filtering process is working hard all the time.
Traffic.
Phones.
Conversations.
Advertising.
Notifications.
Nature offers something very different.
Psychologists have a theory called Attention Restoration Theory.
It suggests that natural environments engage what researchers describe as soft fascination.
Rather than demanding intense concentration, nature gently holds our attention through things like moving leaves, flowing water, birdsong or changing light.
These experiences are interesting enough to capture our attention but not so demanding that they become mentally exhausting.
This may help explain why many people feel mentally refreshed after spending time in nature.
It's not simply that they've "switched off."
Their brains have had an opportunity to recover from sustained mental effort.
Every invitation during a Forest Bathing session has a purpose.
You might be invited to notice the different shades of green within a woodland.
To listen for the furthest sound you can hear.
To feel the texture of bark beneath your fingertips.
Or to pause and notice the scent of damp earth after rain.
These aren't mindfulness exercises for the sake of it.
They help shift attention away from constant thinking and back towards direct experience.
Instead of analysing the world, you're experiencing it.
For many people, that simple change is surprisingly powerful.
When people think about nature, they often think first about what they can see.
But our other senses are just as important.
The earthy scent after rain.
The coolness of a breeze.
The rhythm of birdsong.
The warmth of sunlight filtering through the canopy.
Each sense adds another layer to our experience of the natural world.
The more fully we engage our senses, the more immersed we become in our surroundings.
Forest Bathing doesn't ask you to empty your mind.
It doesn't require you to stop thinking.
Instead, it gently broadens your awareness.
You begin noticing details that are normally overlooked.
A feather caught in the undergrowth.
The intricate patterns of lichen on an old branch.
The changing light beneath the trees.
These small moments often become the most memorable part of a session—not because they're extraordinary, but because we finally gave ourselves time to notice them.
When life feels busy, it's easy to believe the answer is to think harder, work faster or push through.
Nature offers a different approach.
By engaging your senses, you give your mind a break from constant problem-solving and create space for attention to settle naturally.
It's a simple shift, but one that many people find surprisingly restorative.
Attention Restoration Theory was developed by environmental psychologists Rachel and Stephen Kaplan. Their research suggests that spending time in natural environments can help restore our ability to focus after periods of prolonged mental effort, particularly when those environments encourage what they described as "soft fascination."
Imagine looking out of your window.
On one side is a busy city street filled with concrete, traffic and advertising.
On the other is a woodland, with layers of green leaves, dappled sunlight and gently moving branches.
Most people instinctively know which view feels more relaxing.
But why?
Researchers have spent many years investigating how the environments we see influence our wellbeing. While there isn't a single explanation, studies consistently show that spending time in natural landscapes is associated with reduced stress, improved mood and greater mental restoration.
The way our brains respond to nature appears to be part of that story.
Green is often associated with calm, balance and growth.
But scientists don't believe it's simply the colour itself that makes nature feel restorative.
Instead, they think it's the combination of colours, textures, movement and depth that makes natural environments so different from many built environments.
A woodland is constantly changing.
Leaves move with the breeze.
Light shifts through the canopy.
Shadows change as clouds pass overhead.
Your eyes are always discovering something new, but nothing demands your attention in the way a flashing advertisement or phone notification does.
One of the most fascinating areas of research involves something called fractals.
Fractals are repeating patterns that appear throughout nature.
You'll find them in:
Although each pattern is unique, similar shapes repeat at different scales.
Researchers believe our brains process these patterns efficiently, requiring less mental effort than many artificial environments.
Some studies have even found that viewing fractal patterns can be associated with reduced physiological signs of stress.
It's a reminder that nature isn't random.
It's beautifully organised.
Nature is rarely still.
Leaves flutter.
Clouds drift.
Water flows.
Grasses sway.
Unlike the fast, repetitive movement we often experience on screens, these gentle changes are unpredictable and slow.
This type of movement appears to hold our attention without overwhelming it.
Combined with natural sounds and fresh air, it helps create the immersive experience that makes Forest Bathing so distinctive.
One of the simplest invitations during a Forest Bathing session is also one of the most effective.
Look up.
Most of us spend much of our day looking forwards or downwards—at our phones, our desks or the path ahead.
When we lift our gaze into the canopy, we immediately change our visual perspective.
The towering height of mature trees, the intricate network of branches and the ever-changing patterns of light overhead often inspire a sense of awe and perspective.
It's a small action, but for many people it becomes one of the most memorable moments of the session.
You don't need to understand fractals or environmental psychology to benefit from spending time in nature.
Simply allowing your eyes to wander across a woodland, rather than focusing on a screen or a to-do list, gives your brain a different kind of experience.
It's less demanding.
Less hurried.
And for many people, deeply refreshing.
Researchers have found that even brief views of natural landscapes—from a window, in a garden or while walking through a park—can be associated with improvements in mood and reductions in perceived stress.
While spending longer periods immersed in nature may offer greater benefits, every moment outdoors has the potential to make a difference.
When we walk through a woodland, it's easy to focus on the trees above us.
The towering trunks.
The birdsong.
The changing light through the canopy.
But beneath every footstep lies an extraordinary world that is mostly invisible to us.
A single teaspoon of healthy woodland soil contains billions of microorganisms, including bacteria, fungi and other microscopic life. Together, they play a vital role in supporting healthy ecosystems, recycling nutrients and helping forests thrive.
Scientists are also beginning to explore what this hidden world might mean for us.
It's easy to think of soil as simply dirt.
In reality, healthy soil is one of the most complex ecosystems on Earth.
It contains an astonishing diversity of life, much of which is invisible to the naked eye.
These organisms break down fallen leaves, recycle nutrients, support plant growth and help maintain the health of the woodland.
Without them, forests as we know them couldn't exist.
One of the best-known soil bacteria in nature research is Mycobacterium vaccae.
Scientists first became interested in this harmless bacterium because early laboratory and animal studies suggested it might influence the immune system and inflammatory responses. More recently, researchers have explored whether these effects could also have implications for mood, resilience and mental wellbeing.
It's an intriguing area of science—but it's important to keep it in perspective.
Much of the research has been carried out in laboratory settings or with animals.
Human research is still developing, and scientists are continuing to investigate whether everyday exposure to natural environments has similar effects.
What we can say is that spending time outdoors exposes us to the incredible biodiversity of the natural world, and researchers are increasingly interested in how that relationship may influence our health.
A healthy forest isn't made up of trees alone.
It's an intricate community of plants, insects, fungi, birds, mammals and microscopic organisms, all interacting with one another.
The greater the biodiversity, the healthier and more resilient the ecosystem tends to be.
Increasingly, scientists are asking another question:
Could contact with biodiverse natural environments also support human health?
This idea forms part of what's known as the biodiversity hypothesis, which suggests that reduced contact with diverse natural environments may affect the communities of microorganisms that live on and within our bodies, with possible implications for immune function.
Research is ongoing, but it's a fascinating reminder that we are deeply connected to the living world around us.
For much of human history, daily life involved regular contact with soil, plants and natural landscapes.
Today, many of us spend most of our time indoors.
We work, travel and relax in built environments, often with very little contact with the natural world.
Forest Bathing doesn't recreate the past, but it does offer an opportunity to reconnect with natural environments in a simple and accessible way.
Whether it's walking through woodland, sitting quietly beneath a tree or feeling the earth beneath your feet, these moments remind us that we are part of the same living systems that sustain the forest.
You don't need to understand microbiology to appreciate the importance of healthy soil.
Every woodland walk is an opportunity to spend time in one of the richest ecosystems on the planet.
While scientists continue to explore the relationship between biodiversity and human health, one thing is already clear:
Healthy forests depend on healthy soil.
Without the hidden life beneath our feet, the woodland above us simply couldn't exist.
Research into Mycobacterium vaccae and the biodiversity hypothesis is an exciting and evolving field. While early findings are encouraging, scientists are still investigating how exposure to diverse natural environments influences our immune system and wellbeing, and many questions remain unanswered.
A teaspoon of healthy soil can contain billions of microorganisms, representing thousands of different species. Most are completely harmless, and many play essential roles in keeping ecosystems healthy.
The next time you walk through a woodland, remember that the forest doesn't end at ground level.
Some of its most remarkable stories are happening just beneath your feet.
If you've ever walked through an ancient woodland, you may have wondered if the trees are somehow connected.
In many ways, they are.
Not through thoughts or conversations as we understand them, but through an extraordinary underground network of fungi that links the roots of plants and trees.
For decades, scientists have been exploring these hidden relationships, revealing a woodland that is far more connected than it appears on the surface.
Hidden beneath the woodland floor are countless fine threads called mycelium.
Mycelium is the underground structure of fungi. While we often notice mushrooms in autumn, these are simply the fruiting bodies of a much larger organism living beneath the soil.
Some fungal networks can stretch for many metres, connecting with the roots of multiple plants and trees.
These partnerships are known as mycorrhizal relationships, and they are among the most important collaborations in nature.
Trees and fungi have evolved together over millions of years.
The relationship is mutually beneficial.
The tree provides the fungi with sugars produced during photosynthesis.
In return, the fungi help the tree absorb water and nutrients—particularly phosphorus and nitrogen—from the soil more efficiently than roots could manage alone.
For many trees, this partnership is essential for healthy growth.
Rather than competing all the time, woodland species often depend on cooperation as well as competition.
Research has shown that mycorrhizal networks can connect neighbouring plants and trees.
Scientists have demonstrated that resources such as carbon, water and nutrients can sometimes move through these fungal networks under certain conditions.
Researchers have also observed chemical signalling between plants in some situations, particularly in response to environmental stress.
What remains an active area of research is how often these exchanges occur in natural forests, how important they are at the ecosystem level and how they influence the survival of individual trees.
As with many areas of science, the more we learn, the more questions emerge.
You may have heard the phrase "Wood Wide Web."
It's a memorable way of describing underground fungal networks, and it has helped introduce millions of people to the remarkable relationships that exist beneath our feet.
At the same time, scientists encourage us not to imagine forests as though they operate like the internet or human societies.
Trees aren't sending messages in the way people communicate.
Instead, they're part of complex ecological systems where fungi, plants, soil organisms, water and nutrients are constantly interacting.
The reality is less like a conversation—and more like an intricate living network.
Understanding these hidden connections changes the way we see a forest.
Instead of viewing it as a collection of individual trees, we begin to recognise it as an ecosystem where countless relationships help sustain life.
Healthy soil supports fungi.
Fungi support trees.
Trees create habitats for insects, birds and mammals.
Each part depends, in some way, on the others.
It's a powerful reminder that nature thrives through connection.
One of the most rewarding parts of Forest Bathing is discovering that there's always more to notice.
The next time you walk through a woodland, remember that the landscape extends far beyond what you can see.
Beneath every step lies a hidden world of partnerships that has been evolving for hundreds of millions of years.
It's a quiet reminder that some of nature's most important work happens out of sight.
The study of mycorrhizal networks continues to evolve. While scientists agree that fungi play a vital role in supporting forest ecosystems, research is ongoing into how resources and signals move through these networks and what that means for the health and resilience of woodlands.
Around 90% of land plants form partnerships with mycorrhizal fungi. These ancient relationships are thought to have helped plants colonise land hundreds of millions of years ago, making them one of the oldest and most successful partnerships in the natural world.
Next time you see a mushroom, remember...
It's only the tip of the iceberg.
The real story lies beneath your feet.
Have you ever stood beneath a vast ancient tree and felt unexpectedly small?
Watched a sunrise and found yourself completely absorbed?
Looked out across a landscape and, for a moment, forgotten everything else?
These experiences are often described as moments of awe.
Awe is a powerful human emotion that occurs when we encounter something vast, beautiful or extraordinary—something that challenges our usual way of seeing the world.
Nature is one of the most common and powerful sources of awe.
Psychologists describe awe as an emotional experience that happens when we encounter something that is greater than ourselves and requires us to adjust our understanding of the world.
It often involves two elements:
A sense of vastness – something that feels larger, more complex or more powerful than our everyday experience.
A need to change perspective – a moment where our normal way of thinking expands to make sense of what we are experiencing.
This could happen while standing at the foot of a mountain, looking at a star-filled sky or simply sitting beneath an ancient oak tree.
The experience does not need to be dramatic.
Sometimes the smallest moments create the greatest sense of wonder.
Nature surrounds us with examples of scale, complexity and time.
A tree that has stood for hundreds of years.
A woodland ecosystem containing thousands of interconnected species.
A coastline shaped over millions of years.
A single leaf containing intricate patterns and structures invisible to the naked eye.
These experiences remind us that the world is much larger than our individual concerns.
Research suggests that moments of awe can shift our attention away from ourselves and towards something broader.
Scientists are increasingly interested in how awe influences wellbeing.
Research suggests that experiences of awe may be associated with:
One fascinating area of research explores the idea that awe can make people feel as though time has slowed down.
Perhaps this explains why a few minutes spent watching waves, clouds or sunlight through trees can sometimes feel much longer.
Modern life often encourages us to focus on immediate concerns.
The email that needs answering.
The task that needs completing.
The problem that needs solving.
Awe offers a different perspective.
It reminds us that we are part of something much larger.
This doesn't mean our worries disappear.
But they may feel different when viewed against a wider backdrop.
A difficult day is still a difficult day.
But perhaps it feels a little less overwhelming when we remember that we are part of a world that has existed long before us and will continue long after us.
For me, this is one of the reasons ancient trees are so powerful.
An oak tree can stand quietly for hundreds of years, witnessing seasons come and go.
It has experienced storms, sunshine, drought, frost and renewal.
Standing beside something that has endured so much can create a sense of perspective that is difficult to find elsewhere.
It reminds us that change is natural.
That growth takes time.
That we are part of a much bigger story.
You don't need to travel to a mountain range or a remote wilderness to experience awe.
It can be found anywhere.
In the first bluebells of spring.
In the changing colours of autumn leaves.
In the intricate patterns of frost.
In the sound of wind moving through the trees.
In noticing something familiar as though seeing it for the first time.
Awe begins with attention.
Forest Bathing creates space for these moments because it removes the pressure to achieve something.
You are not trying to walk further.
You are not trying to reach a destination.
You are simply creating time to notice.
And when we slow down enough to notice, the ordinary can become extraordinary.
Research into awe has been led by psychologists including Dacher Keltner and colleagues, who have explored how experiences of awe influence emotions, behaviour and our sense of connection with others.
Their work suggests that awe is not simply a pleasant feeling—it can change the way we relate to ourselves, other people and the world around us.
The next time you are outside, look for something that creates a sense of wonder.
It might be something enormous.
Or something incredibly small.
A tree canopy.
A tiny flower.
A pattern in a leaf.
Take a moment to notice it.
Sometimes awe begins with simply paying attention.
We've explored some of the fascinating ways nature may influence our wellbeing.
We've looked at:
The science is fascinating.
But there is another question worth asking:
Does science explain everything we experience in nature?
Science gives us powerful tools for understanding what happens when we spend time in natural environments.
Researchers can measure:
These measurements help us understand why people often report feeling calmer, clearer and more connected after time outdoors.
They allow us to move beyond simply saying:
"Nature makes me feel good."
They help us explore the many ways it may do so.
But some experiences are more difficult to measure.
Science can tell us that birdsong may support relaxation.
It cannot measure the feeling of sitting beneath a tree and suddenly noticing how quiet your mind has become.
Science can explore why natural environments create a sense of awe.
It cannot measure the personal meaning of standing beneath a tree that reminds someone of a loved one or a significant moment in their life.
Science can explain the chemistry of petrichor.
It cannot fully explain why the smell of rain can transport us back to childhood.
The absence of a measurement does not mean an experience is not meaningful.
It simply means that some parts of being human are more complex than numbers alone can describe.
Sometimes science and wonder are presented as opposites.
They are not.
Understanding how something works does not make it less remarkable.
Knowing that a rainbow is created by light, water and reflection does not make it any less beautiful.
Knowing that trees exchange nutrients through fungal networks does not make the forest any less extraordinary.
In many ways, understanding nature more deeply can increase our appreciation of it.
The more we learn, the more there is to discover.
Shinrin-yoku began with a simple idea:
Spend time in the forest.
Slow down.
Use your senses.
Allow yourself to be present.
Decades of research have helped us understand some of the reasons this practice can be beneficial.
But the practice itself remains beautifully simple.
You do not need specialist knowledge.
You do not need expensive equipment.
You do not need to be an expert in nature.
You simply need the willingness to pause and notice.
In a world that often values speed, productivity and achievement, Forest Bathing offers a different measure of success.
Not how far you walked.
Not how many steps you counted.
Not how many tasks you completed.
Instead:
Did you notice something new?
Did you take a deeper breath?
Did you feel more connected to yourself and the world around you?
Sometimes the greatest changes are quiet ones.
Perhaps the greatest gift of nature is not that it takes us away from our lives.
It is that it helps us return to them.
A little calmer.
A little clearer.
A little more aware.
The forest does not ask us to become someone different.
It simply gives us space to reconnect with the parts of ourselves that can become hidden beneath the noise of everyday life.
The next time you step outdoors, take a moment before you rush on.
Look around.
Listen.
Breathe.
Notice.
Science can help us understand why nature supports us.
But the experience itself is yours.
And perhaps that is where the true magic lies.