The Surprising Benefits of Forest Bathing

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When was the last time you went outside? Not to power walk. Not to log your steps. Not to take an Instagram photo of mushrooms. I mean: no phone, no agenda, no distraction. Just you and the trees.

I used to think time in nature only counted if I was being “productive” with it—hiking, exercising, listening to a podcast, or brainstorming content ideas (guilty). But then I found forest bathing—aka Shinrin-Yoku—and realized I’d been missing the whole point.

It’s not about what you do in the forest. It’s about how you feel when you’re there.

Forest bathing isn’t hiking. It isn’t even walking, really. It’s the slowest, laziest, most luxurious way to be outside—and it just might be the most healing. Studies back it up. Your nervous system chills out, your immune system steps up, and your racing thoughts finally have somewhere quiet to go.

If your body’s been asking you to slow down (or scream-cry under a weighted blanket), this post is for you. Let’s walk through the real, science-backed benefits of forest bathing—and how to do it even if you live in a city, hate bugs, or don’t own hiking boots.

What Is Forest Bathing, Exactly?

(Spoiler: no swimsuits required.)

Despite the name, forest bathing has nothing to do with water and everything to do with presence. It comes from the Japanese practice of Shinrin-Yoku, which literally means “bathing in the forest atmosphere.” You’re not walking for steps, sweating for cardio, or journaling under a pine tree (unless you want to). You’re just… being there.

You’re moving slowly. Breathing deeply. Noticing what’s around you—like the sound of leaves crunching, the scent of mossy wood, or that one sunbeam hitting the path like it’s staging a fairy tale.

It’s sensory immersion.
It’s mindfulness with trees.
It’s the kind of slowness we talk about all over this blog—just taken outside.

And the best part? It’s backed by science. Forest bathing became an official health intervention in Japan in the 1980s, when researchers realized that spending time in nature could actually lower stress hormones, improve immunity, and regulate blood pressure. Today, doctors in Japan and Korea literally prescribe forest time for burnout, anxiety, and sleep issues.

If that last part caught your eye, I’ve got a whole post on how to fall asleep naturally that pairs perfectly with a forest bath and a warm mug of moon milk for better sleep. You’ll be snoozing like a well-fed woodland creature in no time.

And no—this isn’t just for nature lovers or weekend campers. You don’t need to drive to the middle of nowhere or own hiking poles to try it. You can forest bathe in your local park, backyard, or even a quiet tree-lined street (I’ve done all three). The key is slowness, stillness, and intentional presence.

How Forest Bathing Works

Okay, so slowing down in the woods sounds nice. But what’s actually happening in your body when you do it?

A lot, it turns out—and it’s more than just “getting some fresh air.”

Let’s break it down:

1. You breathe in plant medicine without even knowing it.

Trees and plants release natural compounds called phytoncides—these are the same antimicrobial, immune-boosting chemicals they use to protect themselves. When you’re in a forest (or a park with enough greenery), you breathe those in. Studies show this can increase your body’s production of natural killer cells (yep, they sound intense—because they are). These cells help your immune system fight off infections and even certain types of tumors.

Related post: Slow Living Morning Routine – for starting your day with less cortisol and more clarity.

2. Your nervous system hits the brakes.

Most of us live in sympathetic overdrive—aka fight-or-flight mode. When you step into a natural environment, your parasympathetic nervous system kicks in. That’s your rest-and-digest response. Heart rate slows. Muscles unclench. Brain fog lifts. You start to feel like a person again.

Honestly? It’s like unplugging yourself from the internet and remembering you’re a human, not a machine.

3. Your body finally gets the memo: “We’re safe.”

Being surrounded by nature tells your brain, on a primal level, that you’re in a safe, stable environment. That lowers cortisol levels, reduces inflammation, and can even support hormone balance—especially if you’ve been living off stress, caffeine, and sheer willpower (hi, been there).

Try pairing this with a post-forest walk cup of Hormone Balance Moon Milk—it’s made with ingredients like ashwagandha and shatavari that help your body respond to stress more calmly.

4. You sync up with natural light and rhythm.

Forest bathing helps reset your circadian rhythm, especially if you go earlier in the day. Natural light exposure regulates melatonin production, which can help you fall asleep easier and feel more awake during the day (without needing a third cup of coffee).

This isn’t just poetic—it’s physiological. Your body recognizes nature as home base. The further we drift from it, the more dysregulated we get. The good news? Reconnecting doesn’t require a 3-day retreat. Just trees. Time. And a little willingness to wander.

10 Real-Life Benefits of Forest Bathing

You don’t need a prescription, special gear, or a forest retreat in Iceland to get the benefits. Just consistent time in nature—without a screen, without a to-do list, and without hurrying.

Here’s what happens when you start showing up regularly:

1. You Actually Feel Less Stressed

Like, biologically. Multiple studies have found that forest bathing can reduce cortisol, the stress hormone that keeps your body in “go-go-go” mode. Blood pressure drops. Heart rate evens out. You breathe deeper without trying. It’s basically nature’s version of closing all your tabs.

2. Your Immune System Gets a Boost

Remember those phytoncides we talked about? They increase your production of natural killer (NK) cells, which help your body fight infections and abnormal cells. The effects can last weeks after just one immersive forest visit.

Translation: less sick days, more energy to do the things you actually care about.

3. You Sleep More Deeply (And Wake Up Less Tired)

When your nervous system feels safe, your body produces melatonin more naturally. Plus, the combo of movement, fresh air, and light exposure is a huge help if you’re stuck in a cycle of late nights and groggy mornings.

Pair this with a post-walk mug of Lavender Moon Milk and you’ve got a nighttime routine worth looking forward to.

4. Your Hormones Chill Out

Less cortisol means better regulation of estrogen, progesterone, and thyroid hormones. Forest bathing has even been studied for its positive effects on menstrual regularity and mood.

5. Your Mood Lifts—Without Forcing Positivity

Forest time isn’t toxic positivity. It’s emotional regulation, for real. Studies show decreases in depression, anxiety, and irritability after just a few sessions. Nature gives your mind a break and helps you process emotions without needing to “figure them out.”

6. You Think More Clearly

Forest bathing improves focus and working memory—yes, even if you’re fried from too much screen time. This ties into the Attention Restoration Theory, which says nature gently resets the parts of your brain overwhelmed by constant stimulation.

7. Your Blood Pressure Regulates

Unlike city walking (which raises blood pressure short-term), forest immersion helps lower it gently and consistently. In one study, participants saw a 10–20% drop after just a couple of hours.

8. You Have More Energy (Without More Caffeine)

Nature helps restore vitality—the kind of grounded, clear-headed energy that doesn’t spike and crash. It’s the opposite of adrenal fatigue, and way more sustainable than another espresso.

9. Your Heart Health Improves

Regular forest bathing is associated with lower inflammation markers and better cardiovascular outcomes. Less tension. More circulation. It’s a long game that works.

10. You Remember What It Feels Like to Just Be

This one’s not measured in data points—but it’s real. Forest bathing reconnects you to stillness, presence, and a sense of belonging in your own body and in the world. And that’s something we all need more of.

How to Start Forest Bathing (Even If You Live in a City)

If the idea of “immersing in the forest” feels out of reach because you live in a city, don’t panic. You don’t need an untouched national park to do this right. A small patch of trees in your neighborhood, a quiet garden, or even your backyard can work beautifully.

It’s less about where you go and more about how you show up.

Start Here: A Beginner-Friendly Forest Bathing Checklist

• Leave your phone behind (or at least on airplane mode)
• Walk slowly—like glacially slow
• Don’t try to do anything (yes, that’s the hard part)
• Engage your senses one by one—What do you hear? Smell? Feel?
• Sit down or lean on a tree if you feel called to
• Stay at least 20 minutes (but 2+ hours is ideal for deeper benefits)

The goal is not to get your heart rate up or your steps in. It’s to let the forest set the pace.

Bonus tip: I like bringing a small waterproof journal (this one is great) to jot down sensory notes or thoughts that surface. Think of it as a quiet moment with nature, not a productivity tool.

Best Places to Try It (No Matter Where You Live)

• Your local park—especially if it has unpaved trails or quiet corners
• Arboretums or botanical gardens
• Your backyard, if it has even a couple of trees
• Tree-lined neighborhoods early in the morning (underrated but lovely)
• Short weekend drive to a local trail or state forest

Even if it’s not a “perfect” setting, your nervous system will still respond to the slower pace, fresh air, and nature cues. The key is consistency over ideal conditions.

What to Wear or Bring (Keep It Simple)

• Soft layers (natural fabrics are best—you want to feel cozy, not restricted)
• A light blanket scarf or wrap if you plan to sit for a while
• Comfortable walking shoes that don’t distract you

Forest Bathing + Journaling = Nervous System Gold

One of my favorite ways to ground the benefits of forest bathing is by pairing it with a few minutes of intuitive journaling right after. No fancy prompts needed—just grab a pen, sit somewhere cozy (blanket optional but encouraged), and jot down what stood out to you.

Don’t overthink it. Just reflect on how your body felt, what you noticed, and what shifted.

Here are a few simple prompts I use myself:

• What did I notice in my body while I slowed down today?
• What surprised me when I stopped moving?
• What part of me felt safest out there?
• What was the most calming sound I heard?
• Where do I still feel tension, and what does it need?

If you’re like me and need a little structure to quiet the mental chatter, I have a full post with 45+ slow living journal prompts to help you drop deeper into the moment.

Let Nature Do What It Does Best

You don’t need to change your whole life to start feeling better—you just need to step outside and stop rushing through it. Forest bathing isn’t a wellness trend or something reserved for woodland retreats. It’s a reminder that healing doesn’t always come in the form of a pill, a plan, or another productivity hack. Sometimes it comes in stillness, birdsong, and the way dappled sunlight hits the forest floor.

Start small. Take 20 minutes this week to walk slowly under some trees. No phone. No podcast. Just you and whatever the air smells like today.

This isn’t about escaping your life. It’s about returning to it—calmer, clearer, and more connected to the part of you that’s always been rooted in something deeper.

FAQs About Forest Bathing