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Stress is part of everyday life. But too much stress can take a toll on your mind and body. Feeling stressed for long periods can lead to depression, increased anxiety, and even physical symptoms, like body aches. One simple way to manage stress? Spending time in nature — or forest bathing.
What is forest bathing?
In 1982, the Japanese Ministry of Agriculture, Forestry, and Fisheries created the term shinrin-yoku, which translates to “forest bathing” or “absorbing the forest atmosphere.” The practice encourages people to simply spend time in nature — no actual bathing required. It’s also very low impact. That means you don’t have to go for intense trail runs or hikes. The goal of forest bathing is to live in the present moment while immersing your senses in the sights and sounds of a natural setting.
The health benefits of forest bathing
There’s a reason the largest cities in the world have parks, trees, and pockets of nature mixed in throughout their busy streets. According to an article in Environmental Health and Preventive Medicine, spending time in an urban park improves a person’s sense of well-being.1
Aside from city parks, the more in-depth practice of forest bathing can lower blood pressure, heart rate, and levels of harmful hormones — like cortisol, which your body produces when it’s stressed.1 This can help put you in a more calm and relaxed state.
Studies have also found that spending just 20 minutes a day outdoors can lead to increased well-being and happiness — and less stress.2
How to practice forest bathing
While the word “forest” is in the name of this practice, heading out to a heavily wooded area isn’t required. You could take a trip to a nearby park, your favorite local trail, the beach, or any natural setting. Just be sure to turn off or silence your phone or other devices. The key is to practice mindfulness. That means being present and fully in the moment.
Once you get to your destination, take a few deep breaths and center yourself. Focus on what your senses are taking in — whether it’s the scent of clean ocean air or a chorus of chirping birds.
Spend a few moments just looking at your surroundings. Sit and watch the trees sway in the wind or simply walk around. If you decide to walk, go at an easy pace and without a specific destination. It’s important to let your mind and senses explore and enjoy the environment.
Safety tip: Always pay attention to your surroundings, stay on marked trails, and wear appropriate gear. Remember to consider things like sun protection and allergies. When possible, bring a friend or let someone know where you’re going and for how long.
A good rule of thumb is to practice forest bathing for at least 20 minutes every day. If you don’t have that much time, that’s OK. You can start with a shorter amount of time. Plus, the goal of forest bathing is to relax and detach. It shouldn’t feel like a chore. It should be an activity you look forward to and enjoy.
Look for moments of wonder
No matter how much time you spend outdoors, remember to look for moments that make you feel amazement — or awe. Research shows that taking “awe walks” leads to increased feelings of well-being and social connection.3 You can make awe walks a part of your forest bathing practice by looking at your surroundings with fresh eyes or taking a new walking path.
You could also tie your forest bathing practice to a journaling routine. After each session, use your journal to keep track of your experience or thoughts you had while immersed in nature. This is a good way to keep track of how the practice is making you feel over time — and help you create a routine to support your total health.
More stress-fighting strategies
For more inspiration on how to stress less, check out our wellness resources — including self-care apps to help with stress, sleep, anxiety, and more.