Forest Bathing for Stress and Anxiety: What Is Shinrin-Yoku and How Does It Help?

Feeling overwhelmed, anxious, or constantly switched on?

Forest bathing — also known as Shinrin-Yoku — is a gentle, evidence-informed practice that supports stress reduction and nervous system regulation. It’s not hiking or exercise. It’s simply slowing down and reconnecting with nature through your senses.

Research suggests even short periods of time among trees can reduce stress hormones and support emotional wellbeing.

Forest Bathing for Stress and Anxiety

Forest bathing, also known as Shinrin-Yoku, is a gentle, evidence-informed practice that supports stress reduction, anxiety management, and nervous system regulation. Unlike hiking or exercise, forest bathing involves slowing down and intentionally connecting with nature through your senses.In today’s fast-paced world, many people experience chronic stress and emotional overwhelm. Spending mindful time among trees has been shown to support physiological relaxation and mental clarity.

What Is Forest Bathing?

Forest bathing is the practice of immersing yourself in the forest atmosphere through your five senses — sight, hearing, smell, touch, and taste through the air you breathe. It is not about physical exertion or distance, but about presence and sensory awareness.You can forest bathe in parks, bushland, coastal reserves, or tree-lined streets. The key is slowing down and allowing nature to anchor your attention.

Origins of Shinrin-Yoku

Forest bathing originated in Japan in the 1980s as a public health response to increasing urban stress. Dr Qing Li became a leading researcher examining measurable physiological effects of time spent in forest environments.

What Does the Research Say?

Controlled studies comparing forest and urban environments have found reductions in salivary cortisol, blood pressure, and pulse rate, alongside increased heart rate variability (HRV), indicating parasympathetic nervous system activation (Lee et al., 2009; Park et al., 2010). Meta-analyses show associations between greenspace exposure and improved mental and physical health outcomes (Twohig-Bennett & Jones, 2018).Research has also explored immune effects, including temporary increases in natural killer (NK) cell activity following forest exposure (Li, 2010).Brain research using portable tools such as near-infrared spectroscopy (NIRS) and EEG has demonstrated reduced prefrontal cortex activation and increased alpha brainwave activity consistent with relaxed alertness (Park et al., 2007; Song et al., 2016). Larger MRI studies remain limited.

How to Practise Forest Bathing in Australia

In Australia, access to bushland, coastal reserves, and national parks makes forest bathing an accessible wellbeing practice. Whether you are in urban Brisbane, Sydney, Melbourne or regional communities, even local parks can provide restorative benefits.

• Choose a peaceful, safe location.• Walk slowly without a destination.• Engage your senses — notice what you see, hear, smell, and feel.• Pause often and sit quietly for 15–20 minutes.• Express gratitude for the natural environment.

Benefits of Forest Bathing

Research suggests forest environments may support stress reduction, mood improvement, sleep quality, attentional capacity, and anxiety management (Farrow & Washburn, 2019; Furuyashiki et al., 2019). Benefits are thought to relate to sensory regulation, reduced environmental stressors, psychological restoration mechanisms, and exposure to plant-emitted compounds known as phytoncides.

Take Home Message

Forest bathing is the gentle practice of slowing down and reconnecting with nature — particularly with trees. It invites natural mindfulness and presence without effort or performance.

In busy, demanding lives, creating space to pause helps us return to what matters. It allows us to reconnect with our values, restore perspective, and strengthen our resilience. Sometimes clarity comes not from doing more, but from doing less.

At EasyCounselling, this philosophy aligns closely with the work I do. Alongside evidence-based therapeutic approaches, I encourage practices that support nervous system regulation, mindful awareness, reflection on lifestyle, relationships, and personal strengths .

Forest bathing is not a replacement for therapy — but it can be a meaningful complement emotional wellbeing.

Frequently Asked Questions About Forest Bathing

Is forest bathing the same as hiking?

No. Forest bathing is slow, sensory immersion in nature rather than physical exercise.

How long should you forest bathe?

Research studies often use 15–30 minutes, though longer sessions may deepen the restorative effect.

Can forest bathing help anxiety?

Studies suggest forest environments may reduce cortisol levels and support parasympathetic nervous system activation, which can assist with stress regulation.

References

Farrow, M. R., & Washburn, K. (2019). A review of field experiments on the effect of forest bathing on anxiety and heart rate variability. Global Advances in Health and Medicine, 8, 1–7. https://doi.org/10.1177/2164956119848654

Furuyashiki, A., Tabuchi, K., Norikoshi, K., Kobayashi, T., & Oriyama, S. (2019). A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working-age people with and without depressive tendencies. Environmental Health and Preventive Medicine, 24(1), 46. https://doi.org/10.1186/s12199-019-0800-1

Lee, J., Park, B.-J., Tsunetsugu, Y., Kagawa, T., & Miyazaki, Y. (2009). Restorative effects of viewing real forest landscapes, based on a comparison with urban landscapes. Scandinavian Journal of Forest Research, 24(3), 227–234. https://doi.org/10.1080/02827580902903341

Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17. https://doi.org/10.1007/s12199-008-0068-3

Park, B.-J., Tsunetsugu, Y., Kasetani, T., Hirano, H., Kagawa, T., Sato, M., & Miyazaki, Y. (2007). Physiological effects of Shinrin-yoku (taking in the forest atmosphere) using salivary cortisol and cerebral activity as indicators. Journal of Physiological Anthropology, 26(2), 123–128. https://doi.org/10.2114/jpa2.26.123

Park, B.-J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere): 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

Song, C., Ikei, H., & Miyazaki, Y. (2016). Physiological effects of nature therapy: A review of the research in Japan. International Journal of Environmental Research and Public Health, 13(8), 781. https://doi.org/10.3390/ijerph13080781

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030