Forest Bathing: An Ancient Practice with Modern Benefits

**Forest Bathing for Global HealthWhat is the definition of health proposed by the WHO in 1948... More**

Forest bathing, or shinrin yoku in Japanese, is a practice that involves taking leisurely walks in forests, immersed in nature, breathing in clean air and enjoying the surrounding landscape. This activity, very popular in Japan, is considered a true art that combines light physical activity with contemplative immersion in nature. While in the East shinrin yoku is a long-standing tradition, in the West this practice has only recently begun to spread, quickly gaining popularity as a method to combat stressWhat is stress? From a clinical perspective, stress is a phy... More and enhance connectionConnection: the human need that precedes all technology Conn... More with the natural environment. Even in Italy, where forest outings are customary, especially in the Apennine and Alpine regions, this practice is finding an increasing number of 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 instance, people living in neighborhoods with few green spaces tend to have higher stress and cortisolThe adrenal glands, small pyramid-shaped glands above the ki... More levels than those in more vegetated areas. This can increase the incidence of stress-related illnesses, including psychological, metabolic, and cardiovascular conditions.

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

While walking in the forest, we also inhale volatile compounds released by trees, called phytoncides. Compounds like limonene or pinene have been shown to promote relaxation, significantly reduce anxietyAnxiety is an emotional response characterized by feelings o... More levels, and support respiratory health.

The combination of light physical activity, contemplation of nature, and inhalation of phytoncides makes forest bathing a powerful anti-stress tool. Even 15–20 minutes of walking in the woods can have a significant effect, while longer sessions of several hours offer even greater benefits. It is important to practice this activity in a safe environment and without technological distractions to maximize the relaxing effect.

One of the most surprising aspects of forest bathing is that its benefits can last a long time. Studies show that a single session can reduce cortisol levels and improve mood for several weeks. This means that even if daily forest visits are not possible, taking a walk in nature once a month can be sufficient to maintain stress under control and improve overall health.

Balance and Mindfulness

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

Mindfulness is a key aspect of forest bathing. Walking slowly, paying attention to the sounds of nature, observing leaves and flowers, and breathing deeply are all essential components of this practice. Mindfulness, in turn, fosters calmness and well-being.

Integrative Therapy and Technology

In Japan, forest bathing is considered a form of therapy, known as forest therapy. Doctors often recommend that patients spend time in forests as part of an integrative (never alternative!) treatment plan for a variety of conditions, from diabetes to hypertension, and from depressionDepression is a disorder characterized by persistent sadness... More to anxiety. This practice is also included in public health programs, with many Japanese forests designated as sites for forest therapy. Gradually, the health benefits of forest bathing are being recognized in the West, and some European countries have already incorporated it into recognized wellness programs.

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

An Example of a Forest Bath

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

• Choose a forest. Certain forests have optimal characteristics: clean air, high concentrationWhat concentration really is and why it’s so hard to maint... More of phytoncides, visual impressions, and easy access. However, almost any green area can be suitable if it is quiet, rich in trees, and away from city noise and pollution.
• Take your time. Dedicate at least one hour (preferably three or four) to your walk, move slowly, and pay attention to each step, making your movement mindful.
• Be present. Leave your phone at home or put it on silent. Focus on the sounds, colors, and smells of nature.
• Breathe deeply. Pause occasionally and take slow, deep breaths, inhaling through the nose and exhaling through the mouth, filling your lungs with fresh, phytoncide-rich air.
• Interact with nature. Touch trees, feel the bark, observe leaves and flowers closely. Let nature completely envelop you.

Alone, Guided, or in Company

Forest bathing can be experienced alone or with others, independently or guided by an expert. Practicing alone allows for a deep personal connection with nature, promoting personal reflection and meditation. In a group, social bonds are strengthened and shared memories are created, enriching the experience through discussions and new perspectives. A guided session adds depth: an expert can suggest breathing and mindfulness techniques, provide information on local flora and fauna, and integrate elements of forest therapy to support mental and physical health. Guides also ensure safety, choosing the best paths based on terrain and participants’ abilities. In any case, forest bathing offers multiple approaches, allowing everyone to find a unique way to connect with nature and enjoy the restorative benefits of the woods.

The Treasure of the Environment

Forest bathing is a simple yet powerful practice that can reduce stress and improve physical and mental healthWhat is meant by mental health? According to the World Healt... More. This activity emphasizes the importance of connecting with nature and highlights how our well-being is linked to the preservation of natural environments. Walking in the woods is not only a way to care for oneself but also to reconnect with the environment and underline the importance of protecting it.

In an era where modern life increasingly distances us from nature, forest bathing provides a way to restore that primal connection and reminds us how crucial it is to preserve and protect our natural surroundings. Organizing a forest outing at least once a month can be a simple yet effective choice to improve our quality of life, enhance global health, and maintain long-lasting well-being by counteracting the effects of psychophysical stress.

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