It’s no secret that getting out into nature and taking deep breaths of fresh air is great for your overall wellness. From the luxurious smells of trees and the chirping birds to the pitter-patter of squirrels, so much about being in the woods can make us feel happy and rejuvenated.
If you’re a fan of getting outside, there’s a way to take your enjoyment a step further: Forest bathing. Forest bathing is all about really leaning into being in nature. How can you do it, why should you, and is there anything you need to be conscious of? We asked mental health pros Linnea Passaler, DMD, and Sanam Hafeez, PsyD, to tell us all about the nature-based practice. Read on to learn more.
Meet the Expert
- Linnea Passaler, DMD, is the author of Heal Your Nervous System.
- Sanam Hafeez, PsyD, is a New York City-based neuropsychologist and director of Comprehend the Mind.
What Is Forest Bathing?
Known as Shinrin-yoku, forest bathing is a form of therapeutic relaxation or nature therapy. Passaler describes it as an “immersive sensory experience in nature, particularly in forests, where you engage all your senses to absorb the natural environment, paying attention to the rustling leaves, observing the green foliage, smelling the scents of the earth, feeling the texture of the bark, and tasting elements like wild berries.”
Hafeez tells us that forest bathing has three core principles:
- “Mindful presence: Forest bathing emphasizes being fully present in the natural surroundings. Participants are encouraged to engage all their senses and focus on the sights, sounds, smells, and textures of the forest.
- Absence of goals: Unlike some outdoor activities, forest bathing is not goal-oriented. There are no specific destinations or tasks to accomplish. The emphasis is on immersing oneself in nature rather than achieving a particular outcome.
- Connection with nature: Forest bathing is intended to foster a deep and meaningful connection with nature.”
Good for your mind, body, and soul, forest bathing is about pausing in nature. You do it mindfully, in the moment, and for connection and relaxation.
Benefits of Forest Bathing
Forest bathing benefits all parts of us. “The soothing sounds, fresh air, and visual richness of the woods have been linked to lowered blood pressure, supporting cardiovascular health,” says Hafeez.1 Additionally, the immersive nature of the woods fosters attention restoration, promoting a sense of mindfulness and tranquility,” she adds.2
Forest bathing helps you slow down and appreciate life. “By slowing down and mindfully interacting with nature, you experience a state of ‘soft fascination,'” explains Passaler. “In this state, your attention is gently drawn in by the soothing aspects of nature—the rustling of leaves, the dappled sunlight through the trees, the soft chorus of birds. This isn’t a demanding process; it’s a restful one where your mind gets the chance to unwind and rejuvenate.”
It also helps your brain get a break from its day-to-day work. “Being in nature activates your brain’s default network, providing much-needed respite for its executive network, which is responsible for maintaining attention and making decisions,” says Passaler. When helping others to heal their nervous systems, immersion in nature is one of her suggestions.
While forest bathing benefits everyone, it may be particularly useful for those of us who are HSPs (highly sensitive people). “Nature activates our deep aesthetic sense, which refers to our ability to appreciate beauty and respond emotionally to it,” explains Passaler. “This effect is particularly intense for highly sensitive people, who tend to process information more deeply, and nature provides an optimal environment for such experiences, with its vast panoramic vistas, symmetrical landscapes, and varied colors and textures.”
How to Forest Bathe
Knowing the many benefits of forest bathing, it only makes sense that you’re ready to head out into nature. Here are some guidelines to make that as successful a venture as possible.
You’ll first want to find the right location. If you live somewhere rural, you might be able to forest bathe in your backyard. If you’re in a more urban area, look at what’s nearby. A large park, a reserve, a bird sanctuary: Get creative! If you have specific accessibility needs, you may want to call the forest ranger system responsible for your location of choice and check with them that you’ll be properly accommodated.
Choose comfortable clothing for this venture, and leave behind any devices you can go without for the duration. Once you’ve arrived at your location, Hafeez suggests going slow and staying present. Focus on being mindful and in this moment. “Take notice of your surroundings, paying attention to the sights, sounds, and smells,” she says.
From there, you’ll want to focus on your sensory experience. “When practicing forest bathing, dive into the experience of nature with full engagement,” Passaler recommends. “This means getting a little dirty and truly immersing yourself in the environment.” She suggests walking “barefoot to feel the earth, the grass, or the forest floor under your feet.” This allows you to best connect with nature. Additionally, feel around with your hands and feet. “Touch the leaves and the bark of trees, or wade in a stream if you come across one,” she says.
Passaler explains that getting physically into the elements will help you best engage in your own forest bathing experience. “By physically connecting with nature, you become an active part of it rather than just a passive observer,” she says. “These actions help in grounding yourself in the environment and create a more profound sensory experience.”
Things to Keep in Mind
As with everything you do out in the world, safety should always be your top priority. Here are some tips to help you stay as safe as possible while forest bathing.
- Be aware of bugs: “Insects and ticks can pose health risks, so wear appropriate clothing and use insect repellent,” advises Hafeez.
- Stay conscious of where you are: “Staying on marked trails helps prevent getting lost, especially in unfamiliar or dense areas,” Passaler explains.
- Look out for wildlife: Our experts point out that, in the woods, you’re bound to find animals. If you live in an area with bears, keep a bear spray on you. Always maintain a safe distance from wildlife, no matter how cute it appears or how much you’d like to say hello.
- Know your limits: Don’t bite off more than you can chew with a long hike or walk deep into the forest. “If you have health concerns, consider your physical limitations and stay hydrated,” recommends Passaler.
- Listen to the weatherperson: The last thing you need is to get drenched in a storm. Read up on the weather in your area and the specific location you’re going to for forest bathing. Pick a different day or time if rain or snow is in the forecast.
- Pack your trash: Always leave nature the way you found it. Says Passaler, “adhering to the ‘Leave No Trace’ principles helps protect the natural environment while you enjoy it.”
The Final Takeaway
Forest bathing involves no actual bathing; Rather, it’s a trip through the woods during which you immerse your senses in nature. You’ll find a location to go to and, once there, practice mindfulness as you engage with your surroundings. Forest bathing has many benefits, such as relaxation and rejuvenation. “Nature instinctively makes us feel more secure and relaxed, leading to reduced stress and increased positivity,” says Passaler.
There are many reasons to try forest bathing, from recharging if you’re feeling worried to relaxing if you’ve been stressed. Always take strong safety measures, including dressing correctly for the environment and not going out in a storm. With these guidelines, you’re on your way to an excellent time with the trees.
