Spending time in nature is one of the most powerful ways to restore balance to your mind and body. In a world where most people spend nearly 90% of their time indoors, it is easy to forget how deeply our bodies crave fresh air, sunlight, and the quiet rhythm of trees swaying in the breeze. Forest bathing—known as shinrin-yoku in Japan—invites us to return to our natural connection to the trees and plants around us in a mindful and restorative way.

On a personal note, I (Dr. Sarah) lived in Japan for three years during my childhood and was fortunate to experience some of the island’s most stunningly gorgeous and magical natural landscapes—including Mt. Fuji and the coast of Sendai—so this topic is one I hold close to my heart. My soul is happiest when I’m surrounded by lush, green spaces or hearing the ocean roar. To bring a little more beauty into this blog post, I’ve included several favorite photos from my own forest bathing experiences over the years.

What Is Forest Bathing?

Originating in Japan, shinrin-yoku translates to “bathing in the forest atmosphere.” Forest bathing is not about hiking long distances or exercising. The beautiful meaning behind the self-care and wellness practice is gentle movement out in nature, intentionally slowing down your mind and body, breathing deeply, and noticing the details that bring the world to life, such as the texture of tree bark, rustling of leaves in the trees, scent of plants growing nearby, and sunlight filtering through the trees.

When you step outside and let yourself truly BE in nature—meaning an intentional choice to clear your mind of worries and plans for the day, leave your phone or put it on silent, and tap into your five senses to be fully present in the moment—something begins to shift. Your breathing slows. Your shoulders soften. The endless stream of thoughts begins to quiet. This is mindfulness in motion—a moment of presence that allows you to reconnect with yourself and the nature around you. It’s restorative and deeply healing.

The Science Behind the Calm

Spending time among trees does more than help you feel peaceful. Your mental and physical health is supported by this time in nature—and the phytonutrients your body soaks up from the trees around you—in ways we can scientifically measure. Across dozens of studies, forest bathing has been shown to:

• Reduce symptoms of depression and anxiety
• Improve mood and emotional balance
• Lower blood pressure and heart rate
• Support better sleep and immune function

In a review of 36 studies on forest bathing, researchers found that people who practiced forest bathing consistently showed lower levels of depression and anxiety. In another study, participants reported feeling less tension, anger, and fatigue, plus they experienced more energy and mental clarity. Even short forest bathing sessions make a noticeable difference. Just one hour in nature has been found to reduce activity in the amygdala, the part of the brain that processes stress and fear. This means your brain literally shifts into a calmer state just by being outside.

We all could use these benefits in our lives.

Restoring Balance in the Body

The calming effects of being in nature reach far beyond our mental health. Forests and tree-filled environments activate the parasympathetic nervous system, which is the body’s “rest and restore” mode that helps calm our system and improve our health overall. Studies show that simply viewing or walking among trees lowers cortisol, blood pressure, and pulse rate, helping our bodies relax and recover from daily stress. Tree oils—known as phytoncides—also contribute to this effect. Found in pine, cedar, and fir trees, these natural compounds can enhance immune function and promote better sleep.

These are vital reminders that our bodies are designed to respond to the natural world in ways that modern life often overlooks. Let’s intentionally tap into our ancestral roots and nourish our souls by being out in nature every day.

Benefits for Every Age

Children and teens benefit from forest bathing as well. In a school-based study, students who practiced mindfulness in nature described their experiences as calming, peaceful, and grounding. These moments outdoors offered a break from screens and academic pressures, helping them focus, breathe, and reconnect with their senses. This applies to all of us, regardless of age, as we live in a world that overstimulates and overwhelms us with constant input from news outlets, social media, tv and films, and the general busyness of life.

How to Begin Your Own Forest Bathing Practice

Forest bathing can be done anywhere. You don’t need to live in a forest or have access to a nature preserve outside your home. You can spend time in nature and soak up the benefits of being among the trees in local parks, state and national parks, botanical gardens, golf courses, nature trails and preserves, your neighborhood, or your backyard. The key is intention, not location. Here’s how to begin:

• Step outside with purpose. Leave your phone behind and set the intention to slow down.
• Breathe deeply. Let your breath match the natural rhythm around you.
• Engage your senses. Notice the sounds, colors, and textures that draw your attention.
• Move slowly and pause often. Sit under a tree, touch the leaves, feel the ground beneath your feet, smell the plants, listen to water or leaves moving.
• Reflect. Take a moment to notice how your body feels and what emotions show up.

Even 10-15 minutes outdoors can make a difference. The more often you practice forest bathing, the more your nervous system begins to associate nature with safety, calm, and rejuvenation.

Reconnecting With What Heals Us

Forest bathing is more than a wellness trend. Being in nature with intentionality is an act of remembering what our ancestors inherently knew about connecting with the nature around us. Our bodies evolved in relationship with the earth, and this connection still lives within us. It is a biological, neurological, and psychological fact that we experience significant mental and physical health benefits by immersing ourselves in nature. When we take time to slow down, breathe deeply, and surround ourselves in nature’s beauty, we begin to replenish what modern life drains away.

Every leaf, every gust of wind, every moment of quiet is an invitation to reconnect to yourself and your body’s inner wisdom. Healing and restoring balance to our minds and bodies does not always require complicated plans or intense interventions. Sometimes, it begins with a simple step outside and a willingness to notice how good it feels to be alive.

This week, give yourself the gift of presence. Walk outside, breathe deeply, and let the trees in your neighborhood or a local park remind you what peace feels like.