Forest Bathing: Why Spending Time Amongst Trees May Be Good for Our Wellbeing

Forest Bathing: Why Spending Time Amongst Trees May Be Good for Our Wellbeing

Exploring the Japanese practice of Shinrin-yoku, the science behind its potential health benefits and why a little time in nature might be just what we need.

There's something about a woodland walk that I find wonderfully grounding. The sound of leaves beneath my feet, the fresh woodland air, sunlight filtering through the trees and the simple pleasure of being outdoors. Especially in autumn, when the colours are changing and the woods feel particularly beautiful.

I've always loved spending time amongst trees, but recently I've been reading Into the Forest: How Trees Can Help You Find Health and Happiness by Dr Qing Li, and it's made me even more interested in the science behind something that feels so instinctively good for us.

As a GP, I'm naturally curious about the evidence behind different approaches to wellbeing. And while the research into forest bathing is still developing, there are some interesting findings worth exploring.

What is forest bathing?

Forest bathing, known as Shinrin-yoku in Japan, is the practice of immersing yourself in the atmosphere of a forest.

Despite its name, it doesn't involve getting wet!

It's not about hiking for miles, counting steps or reaching a particular destination. Instead, it's about slowing down and taking time to notice the natural world around you. Slowing down has never come particularly naturally to me, but as I've got older, I've come to appreciate just how important it is for my own wellbeing.

Listening to birdsong, noticing the different shades of green, feeling the texture of tree bark or simply breathing in the woodland air.

Dr Qing Li, a researcher in forest medicine, explores this practice in his book, combining scientific research with simple ways to reconnect with nature.

What appeals to me is how uncomplicated it can be. There's no special equipment required and no particular goal to achieve. Just an opportunity to step away from the demands of everyday life and be present for a little while.

What does the science say about forest bathing and mental health?

In 2021, Stier-Jarmer and colleagues published a systematic review of systematic reviews and meta-analyses examining the psychological and physical effects of forests on human health.

The researchers included 11 systematic reviews, three of which incorporated meta-analyses, collectively covering 131 individual studies.

Their findings suggested that spending time in forests may have positive effects on mental wellbeing, including:

• Reduced stress
• Reduced symptoms of anxiety
• Improvements in depressive symptoms
• Fewer negative emotions, including anger

These are encouraging findings, but it's important to put them into perspective.

However, the quality of the evidence was variable, with many of the reviews rated as low quality. The studies also differed in their design, participants and the types of forest-based activities being investigated

So while the research suggests that forest bathing may support mental wellbeing, larger and better-designed studies are needed before we can draw firm conclusions.

For me, that doesn't diminish the pleasure of spending time in nature. I think many of us recognise how good it can make us feel, even if the science hasn't quite caught up with our experiences. It simply means being thoughtful about what the research can, and cannot, tell us.

Can forest bathing lower our stress hormone cortisol?

Another interesting area of research looks at cortisol, a hormone involved in our body's response to stress.

Cortisol isn't inherently bad. It's an essential hormone that helps regulate many functions, including metabolism, blood pressure and our natural sleep wake cycle. However, researchers sometimes measure changes in cortisol as one indicator of physiological stress.

A 2019 systematic review and meta-analysis by Antonelli and colleagues investigated whether forest bathing was associated with changes in cortisol levels.

The researchers included 22 studies in their systematic review, with eight contributing to the meta-analysis.

They found that cortisol levels were generally lower following forest-based activities, suggesting a possible beneficial effect on physiological stress.

However, there were important limitations. Cortisol levels were already lower in the forest groups before the activities began, and there was considerable variation between studies.

This makes it difficult to determine how much of the difference was directly caused by spending time in the forest.

The findings are interesting, but they don't prove that forest bathing will reliably reduce cortisol in everyone. That said, I certainly notice how much calmer and less stressed I feel after a woodland walk.

Can just 20 minutes in nature make a difference?

One of the things I particularly like about forest bathing is that it doesn't have to take hours.

A small study published in 2019 by Hunter and colleagues explored how the amount of time spent in nature influenced physiological markers of stress.

The study followed 36 participants over eight weeks, measuring salivary cortisol before and after their experiences in natural environments.

The researchers found that spending time in nature was associated with reductions in cortisol beyond its normal daily decline, with the greatest benefit relative to time spent occurring during the first 20–30 minutes.

It's worth highlighting that this was a small observational study, and the researchers looked at natural environments more broadly, rather than forests specifically. The findings don't establish that exactly 20 minutes is a minimum effective duration, and larger studies are needed to confirm the results.

Nevertheless, I find the idea encouraging.

We often feel that looking after our wellbeing requires significant changes to our routine, but perhaps making a little space in our day to get outdoors is a good place to start.

How to try forest bathing for yourself?

You don't need to travel to a remote forest or follow a complicated routine.

A local woodland is a lovely place to begin, but even a quiet green space can offer an opportunity to slow down.

Next time you're outdoors, try taking a little more time to notice what's around you.

Slow your pace. There's no need to rush or reach a destination.

Listen. Notice the birds, the movement of the leaves or the sound of the wind through the trees.

Look around. Take in the shapes, colours and textures of your surroundings.

Engage your senses. Notice the fresh air, the scent of the earth or the feeling of sunlight on your face.

Put your phone away. Give yourself permission to be present without distractions.

And most importantly, don't turn it into another task to complete. Sometimes, simply being outdoors and enjoying the present moment is enough.

Bringing a little of the forest home

I've always loved woodland walks. There's something about being amongst the trees that helps me slow down and leave the busyness of everyday life behind, even if only for a little while.

That connection with nature was part of the inspiration behind Mudita, our autumn limited edition candle. Hand blended with pure essential oils of fir needle, pine needle, black spruce, cedarwood and frankincense, I wanted to capture something of that beautiful, grounding woodland atmosphere.

Mudita also has a more personal meaning for me. When my dad was living with dementia, spending time outdoors, particularly in the forest, helped us to communicate and simply enjoy each other's company in the present moment.

It's one of the reasons I've chosen to donate 10% of Mudita sales to Alzheimer's Society, supporting the important work they do for people affected by dementia and their families.

Of course, lighting a forest-inspired candle isn't the same as spending time in a forest, and we can't assume it offers the same health benefits. But familiar woodland aromas can be a lovely reminder to slow down, take a moment for ourselves and appreciate the simple things.

And that's really what Aycee Apothec is about. Creating little moments of calm in our busy lives, inspired by nature and informed by science.

So, if you find yourself with a spare 20 or 30 minutes this week, why not head outside and spend a little time amongst the trees?

Sometimes, it's the simplest things that make the most difference.

References and further reading

1. Stier-Jarmer M. et al. (2021). The Psychological and Physical Effects of Forests on Human Health: A Systematic Review of Systematic Reviews and Meta-Analyses. International Journal of Environmental Research and Public Health, 18(4), 1770.

Read on PubMed – PMID 33670337

2. Antonelli M., Barbieri G. & Donelli D. (2019). Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. International Journal of Biometeorology, 63, 1117–1134.

Read on PubMed – PMID 31001682

3. Hunter M.R., Gillespie B.W. & Chen S.Y.-P. (2019). Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in Psychology, 10, 722.

Read on PubMed – PMID 31019479

Further reading

Dr Qing Li. Into the Forest: How Trees Can Help You Find Health and Happiness. Penguin, 2019.