Forest Bathing: An Ancient Practice with Modern Benefits

The forest bathing, or shinrin yoku in Japanese, is a practice that involves taking gentle walks in the woods, immersed in nature, breathing deeply the clean air and enjoying the surrounding landscape. This activity, very popular in Japan, is considered a true art that combines light physical activity with a contemplative immersion in nature. While in the East shinrin yoku is a well-established tradition, in the West this practice has only recently begun to spread, quickly gaining popularity as a method to combat stressFrom a clinical point of view, stress is a physiological and... More and enhance contact with the natural environment. Even in Italy, where forest excursions are customary, especially in the Apennine and Alpine areas, this practice is increasingly finding followers.

Physical exercise, nature and phytoncides

Numerous scientific studies have confirmed that spending time in green areas can reduce stress and improve overall health. For example, it has been observed that people living in neighborhoods with few green spaces tend to have higher levels of stress and cortisolThe adrenal glands, small pyramid-shaped glands above the ki... More compared to those living in areas rich in vegetation. This can increase the incidence of stress-related illnesses, i.e., health problems where psychophysical stress is a cause or contributing factor (psychological, metabolic, cardiovascular diseases, etc.).

Cortisol is a hormone produced in response to stress, and high levels of cortisol are associated with various health problems. Measuring the levels of this hormone can help assess the effectiveness of anti-stress practices like shinrin yoku. Research indicates that forest baths can significantly reduce cortisol levels in the short term, often even before the walk begins, thanks to the anticipation of the pleasant experience.

When walking in the woods, we also breathe in volatile substances released by trees, called phytoncides. These compounds, such as limonene or pinene, have been shown to contribute to psychophysical relaxation, significantly reduce anxietyAnxiety is an emotional response characterized by feelings o... More levels, and support respiratory system function.

The combination of light physical exercise, contemplation of nature, and inhalation of phytoncides makes forest bathing a powerful anti-stress tool, and even just 15–20 minutes of walking in the woods can have a significant effect. Longer sessions, lasting several hours, offer even greater benefits. It is also important to carry out this activity in a safe environment and free from technological distractions, to maximize the relaxing effect.

One of the most remarkable aspects of forest bathing is that its benefits can last a long time. Studies have shown that a single session of forest bathing can reduce cortisol levels and improve mood for several weeks. This means that even if we cannot go to the woods every day, taking a walk in nature once a month may be sufficient to keep our stress under control and improve our overall health.

Balance and awareness

Forest bathing is much more than a simple walk in the woods: it is an opportunity to reconnect with nature and regain inner balance. In today’s fast-paced world, we are constantly bombarded by technological stimuli and daily concerns. Finding time to immerse ourselves in nature becomes essential for our mental and physical health.

A key aspect of forest bathing is mindfulness. Walking slowly, paying attention to the sounds of nature, observing leaves and flowers, and breathing deeply are all essential components of this practice. In turn, mindfulness promotes a sense of calm and well-being.

Integrative therapy and technology

In Japan, forest bathing is considered a form of therapy, so much so that it is referred to as forest therapy. Doctors often recommend that their patients spend time in the woods as part of an integrative (never alternative!) treatment plan for a variety of conditions, from diabetes to hypertension, from depressionDepression is a disorder characterized by persistent sadness... More to anxiety. This practice is also included in public health programs, with many forests in Japan designated as forest therapy bases. Gradually, the health benefits of forest bathing are being discovered in the West as well, and some European countries have already recognized it as a practice promoted by health authorities for individual well-being.

Interestingly, modern technologies, such as virtual reality, can be used to recreate the forest bathing experience for those who cannot physically access a forest. This could extend the benefits to people with disabilities or health problems, allowing them to enjoy the stress-relieving effects of nature.

An example of a forest bath

Starting forest bathing is simple and requires no special equipment. Here are some tips to fully enjoy this practice:

• Choose a forest. Some forests have optimal characteristics: clean air, high concentrationWhat concentration really is and why it’s so hard to maint... More of phytoncides released by plants, quality visual impressions, and easy accessibility. However, theoretically almost all green areas can work, as long as they are quiet, rich in trees, and away from city noise and pollution.
• Take your time. Do not rush and dedicate at least an hour (preferably three or four) to your walk, walking slowly and paying attention to each step, making your movement mindful and conscious.
• Be present. Leave your phone at home or put it on silent. Focus instead on the sounds, colors, and scents of nature.
• Breathe deeply. Stop occasionally and take slow, deep breaths. Try to inhale through your nose and exhale through your mouth, allowing your lungs to fully fill with fresh air, rich in phytoncides.
• Interact with nature. Touch the trees, feel the bark under your fingers, closely observe leaves and flowers. Let nature fully envelop you.

Alone, guided, or with company

The forest bathing experience can be enjoyed alone or with others, either independently or guided by an expert. Practicing forest baths alone allows an intimate connectionConnection: the human need that precedes all technology Conn... More with nature, fostering personal reflection and meditation. With others, social bonds are strengthened, and shared memories are created, enriching the experience through discussion and new perspectives. Opting for a guided experience adds depth: an expert can suggest breathing and mindfulness techniques, provide information on local flora and fauna, and integrate elements of forest therapy to promote mental and physical health. Guidance also ensures safety by selecting the best paths based on terrain conditions and participants’ abilities. In any case, forest bathing offers multiple approaches to meet different needs, allowing everyone to find their unique way of connecting with nature and enjoying the regenerative benefits of the woods.

The treasure of the environment

Forest bathing is a simple yet effective practice that can reduce stress and improve psychophysical health. This activity not only emphasizes the importance of contact with nature but also highlights how our well-being is linked to the preservation of natural environments. Walking in the woods is therefore not only a way to take care of oneself but also to reconnect with the environment and underscore the importance of its protection.

In an era where modern life increasingly distances us from nature, forest bathing offers a way to rediscover that primordial bond and reminds us how essential it is to preserve and protect our natural environments. Organizing a forest outing at least once a month can be a simple but effective choice to improve our quality of life, overall health, and maintain long-lasting well-being, counteracting the effects of psychophysical stress.

Dr. Michele Antonelli, Department of Public Health, Ausl-Irccs of Reggio Emilia.
Dr. Davide Donelli, Cardiology Unit, University Hospital of Parma.