The effects of forest bathing in stressed people tend to be modest, short-term, and consistently positive: research links slow, sensory time in forests with lower physiological stress markers, better mood, and a greater sense of calm. Forest bathing is not a medical treatment, but it can be a gentle, low-cost way to support everyday well-being alongside other healthy habits.
Key takeaways
- Forest bathing is the practice of spending slow, mindful time in a forest while paying attention through the senses.
- Studies have linked forest bathing with short-term reductions in stress hormone levels, heart rate, and blood pressure.
- People often report less tension and anxiety, and more energy, after time in a forest than after a comparable walk in a city setting.
- The evidence is promising but still limited, so forest bathing should complement, not replace, professional care.
- Simple outdoor precautions, such as checking the weather and protecting yourself from ticks, make the practice safer.
What is forest bathing?
Forest bathing is the practice of immersing yourself in a forest environment through slow, intentional attention to what you see, hear, smell, and feel. It has roots in Shinrin-Yoku, a Japanese term often translated as “taking in the forest atmosphere.”
Unlike hiking, forest bathing has no destination, distance goal, or pace to keep. The aim is to be present: to notice the movement of leaves, the texture of bark, the sound of water, or the temperature of the air. You can read more about what forest bathing is and where it comes from before trying it yourself.
How forest bathing affects stressed people
Forest bathing appears to help stressed people by shifting the body away from the “fight or flight” response and toward a calmer, restorative state. Stress is the body’s response to a perceived demand or threat, and when it continues for long periods, it can affect sleep, mood, concentration, and physical health.
The stress response is driven largely by the sympathetic nervous system, which raises heart rate and releases hormones such as cortisol. The parasympathetic nervous system does the opposite, supporting rest and recovery. Several studies comparing forest environments with urban ones have found that time among trees is associated with:
- Lower levels of cortisol, a hormone commonly used as a marker of stress
- Lower heart rate and blood pressure
- Greater parasympathetic activity, often measured through heart rate variability
- Lower self-reported tension and anxiety
Researchers have proposed a few explanations for why forest bathing for stress relief might work. Stress reduction theory suggests that natural settings trigger fast, automatic calming responses. Attention restoration theory proposes that nature holds our attention gently, allowing the mental effort used for work and screens to recover. Sensory qualities of forests, such as quieter soundscapes, soft light, and natural scents, may also play a role, and some researchers are studying phytoncides, aromatic compounds released by trees, although this evidence is still early.
If you want to go deeper, FTHub keeps a list of the scientific references behind forest therapy.
The potential benefits of spending time in nature
The benefits of spending time in nature, as reported in research, include lower physiological stress, improved mood, deeper relaxation, and a stronger sense of overall well-being. These benefits are best understood as potential effects that vary from person to person, not guaranteed outcomes.
Stress. Short forest visits have been linked with measurable drops in stress markers, especially when compared with similar time spent in busy urban areas.
Mood. Research on forest bathing and mood frequently uses standardized questionnaires. Participants often report less tension, anger, fatigue, and confusion, and more vigor, after a forest session.
Relaxation. Many people describe feeling calmer and more rested, and physiological measures sometimes reflect this shift toward a relaxed state.
Overall well-being. Regular time in nature is associated with a greater sense of restoration and a stronger feeling of connection with the natural world, which some studies link to life satisfaction.
| Area | What studies suggest | What is still uncertain |
|---|---|---|
| Stress | Short-term drops in cortisol, heart rate, and blood pressure | How long the effects last |
| Mood | Less tension, anxiety, and fatigue; more vigor | Whether results hold in larger, more diverse groups |
| Relaxation | More parasympathetic activity and a felt sense of calm | Which forest features matter most |
| Overall well-being | Greater sense of restoration and connection to nature | Long-term outcomes of regular practice |
It is important to be clear about the limits. Many studies are small, involve short sessions, and include fairly narrow groups of participants. It is also difficult to separate the effect of the forest from the effect of simply taking a break, moving gently, or being away from daily pressures. Reviews of the research generally call for larger, longer, and better-controlled studies before drawing firm conclusions.
How to practice forest bathing safely
Practicing forest bathing safely means combining a slow, sensory approach with the same common-sense precautions you would take on any outdoor outing. Here is a simple way to learn how to practice forest bathing:
- Choose an accessible place. A local forest, wooded park, or quiet trail you can reach easily is enough.
- Slow down. Silence your phone, walk at a relaxed pace, and let go of any goal.
- Engage your senses one by one. Notice sounds, scents, colors, textures, and the feel of the air on your skin.
- Find a place to sit. Spend some time in one spot and simply observe what changes around you.
- Close gently. Before leaving, take a moment to notice how you feel compared with when you arrived.
To stay safe outdoors:
- Check the weather and trail conditions, and dress in layers.
- Tell someone where you are going, especially if you go alone.
- Protect yourself from ticks and insects, and check your skin afterward.
- Never eat wild plants, berries, or mushrooms you cannot identify with certainty.
- Bring water and consider any allergies you have.
- If you have a health condition or limited mobility, talk to a healthcare professional and choose terrain that suits you.
If you prefer company and structure, you can find a certified guide near you. And if stress feels overwhelming or persistent, reach out to a doctor or mental health professional; forest bathing works best as a complement to that support.
FAQ: effects of forest bathing in stressed people
Is forest bathing good for stress relief?
Forest bathing may help with stress relief. Studies have linked time in forests with lower cortisol, heart rate, and blood pressure, as well as lower self-reported tension. The effects are usually short-term and modest, so forest bathing works best as a regular habit that supports, rather than replaces, other ways of managing stress.
How long should a forest bathing session last?
There is no fixed rule for how long a forest bathing session should last. Guided walks often take a couple of hours, but even a shorter, unhurried visit can help you slow down. What matters most is the quality of attention: moving slowly, noticing your senses, and giving yourself time without distractions.
Can forest bathing improve your mood?
Forest bathing can improve mood for many people, at least in the short term. Research using mood questionnaires often finds less tension, anxiety, and fatigue, and more energy, after a forest session. Results vary between individuals, and more research is needed to understand how lasting these improvements are.
Is forest bathing safe?
Forest bathing is generally safe for most people when basic outdoor precautions are followed. Check the weather, tell someone where you are going, protect yourself from ticks, and never eat plants or mushrooms you cannot identify. If you have a health condition or mobility limits, ask a healthcare professional which settings suit you.
Can forest bathing replace therapy or medication?
No, forest bathing cannot replace therapy, medication, or any treatment prescribed by a professional. It is a well-being practice, not a medical intervention. Many people find it a helpful complement to professional care, but anyone experiencing severe or persistent stress, anxiety, or low mood should speak with a qualified health professional.
If you would like to explore the practice in a structured way, the FTHub Certified Nature Connection Specialist is a short, fully online introduction to nature connection based on the FTHub Method.
