In recent years, forest bathing or Shinrin-yoku, as it’s known in Japan, has moved from being a quiet wellness trend to a globally recognised practice. But many still wonder: Is there real science behind it? Or is it simply a poetic way to enjoy a walk in the woods?

As someone who guides others through nature connection for calm and clarity, I deeply value both the felt experience and the evidence-based support behind what I offer. So, let’s explore what the research says.

What Exactly Is Forest Bathing?

Despite the name, there is very rarely any water involved! The ‘bathing’ is all about the art of connecting with a natural environment and immersing yourself - bathing - all your senses within it.

It’s not hiking or exercise and you’re not going to get your steps in. Walking the dog is not the same as forest bathing.

Shinrin Yoku is a simple, yet powerful practice that helps reduce the rushing, the overwhelm and the panic in life. It’s all about slowing down, breathing deeply, noticing, and being present in the forest environment.

Forest bathing may feel intuitive, many of us know how good it feels to be among trees, but just to say that time amongst the trees makes you feel better was never going to be enough for the modern-day scientist. Over time, ever since the Japanese grasped the forest bathing theory in the 1980’s, forest bathing has been researched and increasingly supported by the scientific world. Japan, the UK, Europe, and beyond, are continually revealing compelling evidence of its impact on physical and mental wellbeing.

So, What Does the Science Say?

Over the past 40 years, a growing body of research, particularly from Japan, South Korea, and more recently Europe and the U.S. has explored the physical and mental health benefits of forest bathing. In short, multiple studies confirm that forest bathing reduces your stress hormone - cortisol - levels, it lowers blood pressure, and it activates the parasympathetic nervous system – the one responsible for your ‘rest and digest’ responses.

It Reduces Stress and Regulates the Nervous System

UK Research:

A 2019 study by the University of Derby found that people who spent time in natural environments at least once a week for 2 hours or more reported significantly better wellbeing and lower levels of stress.

• Source: University of Exeter/Derby, 2019

Japan's Ground Breaking Research:

A landmark study by Dr Qing Li, a leading expert in forest medicine, found that participants who engaged in forest bathing experienced:

• A significant drop in cortisol levels (the body’s main stress hormone)
• Lower blood pressure
• Increased feelings of relaxation, mental clarity and emotional calm

Dr Qing Li and the Japanese Society of Forest Medicine demonstrated that a two-hour forest bathing walk resulted in:

• A 12.4% decrease in cortisol
• A 7% decrease in sympathetic (fight/flight) activity
• A 6% drop in heart rate
• Source: Li Q. (2008), Journal of Environmental Health and Preventive Medicine

It Supports Immunity

When we breathe in the forest air, we inhale phytoncides - antimicrobial essential oils released by trees. These antimicrobial chemicals not only protect trees but also appear to support our own immunity.

One of the most fascinating discoveries is that spending time among trees increases our levels of natural killer (NK) cells, these are a type of white blood cell that supports the body in fighting infections, viruses and cancer!

Dr Qing Li found that after a 3-day/2-night forest bathing trip, NK cell activity increased by over 50% and participants maintained this immune boost for up to 7 days.

• Source: Li Q. (2007), International Journal of Immunopathology and Pharmacology

It Improves Mental Health & Cognitive Function

Several studies show that people who spend time in natural environments experience:

• Improved sleep and energy
• Reduced symptoms of anxiety and depression
• Enhanced focus, creativity and problem-solving ability
• Decreased rumination (repetitive negative thoughts)

Forest bathing has even been shown to increase parasympathetic nervous system activity, that wonderful state your body enters for deep rest and recovery.

UK Clinical Studies done by the charity The Mersey Forest and partners, conducted social prescribing trials using guided forest bathing for mental health referrals. Participants reported:

• Reduced anxiety and panic
• Improved emotional regulation
• Greater sense of belonging and connection 
• Source: Natural England Commissioned Report NECR204 (2016–2019 pilot studies)

So, How Much Time ‘In Nature’ Is Enough?

There's now consensus across multiple countries and studies about the minimum dose of nature needed to experience measurable benefits.

Recommended Nature Time

So generally, it would seem that most countries recommend at least two hours of time in nature, each week, to accomplish effective reduction in cortisol, with higher wellbeing and lower stress, better mood, and life satisfaction.

What Kind of 'Nature' Works Best?

The quality of the environment matters, but it doesn’t have to be wild or remote. You don’t even need to trek into the woods to begin. You don’t need hours of spare time - even a 20-minute sensory pause in a city park or garden can begin to make a difference.

Whether you’re sitting with a potted plant, watching the light shift through your window, or walking slowly in your local green space, the principles of forest bathing remain the same:

pause, breathe, sense, receive.

Tip: According to a 2023 review by the University of Essex, it has been discovered that biodiversity enhances the restorative power of green space, meaning that areas rich in birdsong, flowers, and natural textures outperform bland or manicured lawns.

Lets take a look then at environments and what the research- backed benefits are for each one: 

Woodlands & Forests

Rich in phytoncides so, supports immune and nervous system, lots of soothing shades of green, bird song and activity

Urban Parks

Still effective for lowering cortisol and improving mood, with possibly, limited biodiversity

Biodiverse Areas

The more variety in plant and bird life, the better the psychological benefits

Gardens and Naturalistic Green Spaces

Especially helpful for people with limited mobility or chronic illness

Indoor Greenery (plants, views, sounds)

Can still support focus, relaxation, and recovery from stress

Why It Matters in a Busy World

For those feeling overwhelmed, burnt out, or disconnected from themselves, forest bathing offers something truly unique: A return to simplicity. A chance to reset your nervous system by connecting with something older, wiser, and grounding. That something is Nature.

Bringing the Research to Life

So, is forest bathing scientifically proven? Absolutely, Yes! Across multiple countries, disciplines, and methodologies.

Hugging trees is officially good for you! (Although not compulsory!)

More than just a lovely walk, forest bathing is a therapeutic practice with measurable impacts on your brain, body, and emotional health.

Whether you're walking slowly beneath the canopy of ancient oaks or simply pausing to breathe beside a window full of houseplants, the invitation is the same:

Slow down. Tune in. Let nature do the rest.

Curious to try it?

Forest Bathing Guides are steadily becoming available for people to try this for themselves. I would recommend trying it with a guide to get a real feel for forest bathing if you can, that way you don't have to think about where you are going, how to connect with nature or anything else for that matter! And of course, if you happen to be anywhere near North Hampshire in the UK, I would love to welcome you on a guided session!