Could forest bathing be the key to better mental health?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Looking for a mental health boost? Head to the forest! Learn how you can soak up the calming effects of forest bathing and 5 places you can practice in the U.S.
Imagine taking a leisurely walk through a peaceful forest, hearing the leaves crunch underfoot, smelling the fresh earth, and tuning into the sounds of nature all around you. Maybe you have access to nature where you live, or maybe it’s only a once in a while occurrence, but did you know that spending time among the trees could be good for your mental health?
The wellbeing practice of “forest bathing” was developed in Japan during the 1980s, where it’s known as shinrin-yoku. This form of nature therapy has been shown to lower stress, improve mood, and even boost immune function.
So if you’ve been feeling stressed and anxious, and are looking to find a natural way to support your mental health, let’s explore what forest bathing is and how to practice it.
What is forest bathing?
Forest bathing is the practice of immersing yourself in a natural setting, usually a forest, to engage all five of your senses. Unlike hiking, forest bathing is done slowly, focusing on the sights, sounds, and smells around you. It’s less about exercising and more about taking time in nature for mindfulness (Want to know why mindfulness is so important? Check out its seven benefits.).
When you practice, you’re said to be “bathing” your senses in the atmosphere of the forest in a way that helps your mind and body relax deeply. Many people report benefits like reduced anxiety, a clearer mind, and a sense of peace after spending time in the woods.
What are the mental health benefits of forest bathing?
We know this may sound a little “out there” to some, but these are more than pretty theories. Studies have shown that forest bathing can have real effects on your mental health. Here’s how spending time in the forest can (actually) benefit your mind:
1. Reduces stress and anxiety: Research has suggested that being in nature may reduce the production of cortisol, a stress hormone. And forest bathing may help calm your mind and body, which reduces feelings of stress and anxiety. And if you can’t make it out into nature anytime soon, here’s seven wayas to reduce cortisol levels naturally.
2. Improves mood and emotional well-being: Getting natural light, fresh air, and green surroundings can naturally lift your mood. Forest bathing may also increase serotonin levels, which can help you maintain a positive outlook (Need a quick boost today? These nine tips can help you feel better).
3. Increases mindfulness and focus: By slowing down and focusing on the present, your mind becomes quieter, allowing you to be more aware of your surroundings. This can improve your focus and give your mind a break from everyday worries.
4. Boosts energy levels and reduces fatigue: Spending time in nature has been linked to increased vitality. In fact, a quiet forest walk can recharge your mental and physical energy, leaving you feeling refreshed and ready to take on the day.
5. Encourages connection and reduces loneliness: Forest bathing can be an experience you share with friends or family, allowing for bonding and peaceful moments together. Observing the life around you can also help you feel part of a larger, interconnected world.
How to practice forest bathing: 5 tips to find peace in nature
Forest bathing is pretty simple, but it helps to have a few tips to get started — especially if you’re used to always being on the go. You don’t need any special equipment, hiking experience, or even have to be into fitness. Forest bathing is all about slowing down, tuning into nature, and letting yourself relax. Here’s how you can practice it.
1. Choose a quiet, natural area
Find a peaceful place where you feel comfortable and won’t be interrupted. Ideally, this spot has a good amount of greenery, like trees, shrubs, and natural sounds. If you’re near a forest or nature reserve, that’s perfect.
But if a full forest isn’t near where you live, don’t worry — you can still get benefits from smaller green spaces, like a quiet section of your local park or a garden with lots of plants. The most important thing is that you feel safe, calm, and surrounded by nature.
2. Slow down and let go of any destination
One of the main differences between forest bathing and regular hiking is that you’re not trying to get somewhere or cover a certain distance. So instead of picking up your pace, take your time. Walk slowly and let yourself explore without any specific goal in mind.
But it’s important to also keep yourself safe. If you want to wander without a destination, be sure to stay on established trails and download a map in advance if you won’t have service. Be mindful of sign posts and mile markers so you can find your way back when you’re done.
3. Immerse all your senses to connect with the environment
Use all five senses to connect with nature. Start with your sight: notice the colors, shapes, and patterns of the leaves, bark, and plants around you. Then, listen closely to the sounds, like the chirping of birds, the rustling of leaves, or the distant sound of water. Take a moment to smell the air: you might pick up the scent of fresh pine, earthy soil, or blooming flowers.
Reach out and touch a tree trunk or a leaf to feel its texture. Some people even close their eyes briefly to focus more on sounds and smells. By tuning into each of your senses, you allow yourself to experience nature in a deeper, more calming way.
💙 Try 5-4-3-2-1, a mindfulness practice led by Jay Shetty, that allows you to tune into your surroundings to become fully present.
4. Take a break from tech to fully enjoy your surroundings
One of the biggest benefits of forest bathing is that it allows you to disconnect from screens and constant notifications. Try to leave your phone in your pocket or in your bag, and resist the urge to take pictures or check messages. If you’re able to and feel comfortable doing so, turn it on airplane mode or turn off notifications so you can fully enjoy being present without digital distractions.
Forest bathing is a rare chance to be fully present in the moment, so let yourself fully unplug and focus on the natural world instead. Many people find a break from technology is one of the most refreshing parts of the experience.
5. Take deep breaths and focus on relaxing while you’re in nature
As you walk slowly, practice taking deep, steady breaths. Try breathing in through your nose, holding the breath for a moment, and then exhaling slowly through your mouth. Deep breathing can help lower stress levels and encourage relaxation, especially when paired with the fresh, clean air you’re breathing in from the trees around you.
Allow yourself to relax into the experience, letting go of any tension or stress. If thoughts come up, try to observe them without judgment and gently bring your focus back to your surroundings.
💙 Learn how to Breathe into Relaxation (in or out of the forest) with help from this short session with Jay Shetty.
5 places in the US to forest bathe
The United States is home to some incredibly beautiful natural spots perfect for forest bathing. Here are five stunning locations across the U.S. where you can immerse yourself in nature, clear your mind, and soak up the benefits of forest bathing.
But remember, you don’t need to travel to a famous park to get the benefits. Even a local park or wooded area can be a wonderful place to slow down, breathe deeply, and enjoy the calming presence of the outdoors.
1. Muir Woods National Monument, California: Just outside San Francisco, Muir Woods is known for its towering redwood trees and peaceful atmosphere. It’s an ideal spot for a quiet walk.
2. Great Smoky Mountains National Park, Tennessee/North Carolina: With lush forests, waterfalls, and wildlife, the Smoky Mountains can be an incredible setting for forest bathing.
3. Acadia National Park, Maine: This national park offers forest trails along with coastal views, making it perfect for forest bathing.
4. Olympic National Park, Washington: Home to a variety of ecosystems, Olympic National Park includes rainforests, beaches, and mountain trails, ideal for deep immersion in nature.
5. Adirondack Park, New York: With its dense forests, lakes, and rivers, Adirondack Park is a tranquil place for forest bathing in the Northeast.
Forest bathing FAQs
How often should I practice forest bathing to see benefits?
You don’t have to follow any strict rules for how often you should forest bathe — even a single session can bring your mood up and your stress levels down. Many people enjoy a mindful trip to the forest once a week. But for others, once a month or even less frequently can still make a regular moment to de-stress and recharge as this can help you feel calmer, more focused, and more connected to nature.
If you’re new to forest bathing, try starting with short, regular sessions and see how it feels. You might begin with a weekly visit to a local park, or just take a few minutes to pause and enjoy the natural world around you while on a walk (if you want to make it a mindful walk, here’s how to practice). See what feels right for you — approach it as a time for relaxation and connection, rather than as a task to check off.
Can I practice forest bathing at home?
It’s absolutely possible to bring elements of forest bathing into your home! While being in an actual forest can bring you a totally new experience every time you visit, you can still create a nature-inspired, calming space at home that can give you some of the same relaxing benefits. Here’s how:
Set up a cozy spot near a window with plants or flowers, or decorate a corner of your living room with greenery.
Add natural elements like stones, branches, or small indoor fountains for a peaceful, forest-like feeling in your space.
Deepen the experience by playing ambient nature sounds like birdsong, rain, or a gentle breeze.
Try using essential oils like pine, cedarwood, or eucalyptus to bring the forest scents indoors.
Once you’ve created your indoor forest, sit quietly in this space, focusing on your breath, and engaging with the sights and sounds of your nature-inspired surroundings.
What’s the difference between forest bathing and hiking?
Forest bathing and hiking are both wonderful ways to get out and enjoy nature, but they’re for a different purpose and take a different approach.
Hiking is usually more physically active. You might be aiming to get to a certain place—like a viewpoint, a natural wonder, or a picnic spot—or to cover a certain distance. Having this sense of purpose can power you along as you aim for the top of that hill, or follow a particular trail, and it can be a great way to get exercise and enjoy the scenery along the way.
But forest bathing has another purpose: it’s about slowing down and tuning into nature — without any particular goal or destination. Instead of focusing on covering ground, you focus on experiencing your surroundings fully. You might walk only a short distance, but while you’re doing it, pause often to look closely at leaves, listen to birds, or breathe in the forest air. Taking this time for mindfulness helps you connect deeply with nature through your senses, relax, and give your mind a true break from everyday pressures.
Can’t get outdoors but need a quick break? Check out these 20 ways to relax.
Can forest bathing be effective in urban parks?
While it’s great to immerse yourself in a remote forest, if you live in a city, you don’t have to miss out, even without vast, untouched nature on your doorstep. Any green space can provide a refreshing, calming environment if you approach it mindfully, because forest bathing is about tuning into nature wherever you find it. So visit a local park with plenty of trees, plants, and open green areas — it can be the perfect place to slow down, feel grounded, and enjoy the benefits of forest bathing.
Even just a few minutes in a quieter corner of an urban park where you won’t be disturbed can help you unwind and feel better. Focus on connecting with the natural elements around you — the smell of flowers, the sound of wind through the leaves, or the sight of birds or squirrels moving about.
It might surprise you how calming it can be to simply sit under a tree or walk slowly along a path, even when you can still hear the sounds of the city in the background.
How does forest bathing compare to other forms of nature therapy?
Forest bathing is a form of nature therapy that focuses on mindful immersion in a forest or green space. Unlike some forms of nature therapy, which might involve structured activities like gardening, working with animals, or doing guided exercises, forest bathing is very open-ended and unstructured. When you’re forest bathing, you’re simply aiming to be in nature, engaging all your senses and allowing yourself to experience the surroundings fully without distraction or specific goals.
It’s ideal if you simply want to unwind and experience nature at your own pace, without following a defined set of steps or engaging in particular tasks. You’re slowing down and letting nature’s calming presence do the work for you, so your mind and body have a chance to rest and recharge.
Other forms of nature therapy bring their own benefits: Horticultural therapy (gardening for mental and physical health) is a way to build skills and get involved with hands-on activities. Animal-assisted therapy (working with animals for therapeutic benefits) can bring companionship, fulfilment, and personal development.
Each type of nature therapy offers its own benefits, so it’s worth trying different approaches to see what works for you. And you don’t have to stick to just one type of nature therapy: mix it up however feels good to you.
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