Forest bathing – find your inner peace with a walk through the forest

An image of a path going through a forest during Spring with bluebells and on either side of it.

‘Forest bathing’ is a Japanese practice that involves taking a stroll through a forest, whilst keeping your mind in the present moment, allowing yourself to be immersed in the sensory experience of being surrounded by trees and nature. 

At this point, you might be asking, “How can this reduce my stress?” Well, read on to find out!

Here is a quick history lesson. ‘Forest bathing’ originated in Japan, where, in the 1980s, scientists conducted an experiment where a group of individuals were asked to spend an extended time in a forest, fully engaged with their natural surroundings.  

The results of this experiment and further research throughout the next few decades discovered that spending an extended time immersed in nature like this can: 

• Lower blood pressure 

• Lower levels of the stress hormone, ‘Cortisol’ 

• Improve concentration and memory. 

• Boost the immune system (this is due to chemicals called ‘Phytoncides’ that are released by trees!)

An image of a lush green forest filled with lots of trees.

Despite what you might think, it's easy to try forest bathing yourself! Here is a helpful guide to get started. 

Step 1: Find a forest near you (you can also do this in any quiet, natural space if you don’t have a forest near you). 

Step 2: Switch off – for you to be fully present, it’s recommended that you turn off your phone or silence your notifications. 

Step 3: Start to wander slowly through the forest. As you do so, take slow, deep breaths, exhaling longer than you inhale.  

Step 4: Notice your surroundings. Ask yourself: What can I see, hear, feel, or smell? For example, maybe you can see sunlight streaming through the trees, or you can hear birdsong. Perhaps you can hear water gushing down a nearby stream? 

Step 5: Stay as long as possible. According to The National Trust, to get the most benefits out of forest bathing, you should spend two hours exploring. However, if you’re running short on time, you can still benefit from the practice by spending just ten minutes wandering through the environment. 

An image of a Robin perched on a tree branch.

An image of a small waterfall with moss growing on the rocks.

Recently, I was working on an ETMA and found myself becoming increasingly overwhelmed. Eventually, I decided to go to my local forest to try out forest bathing for myself. As I wandered through the area, I felt present and immersed in my surroundings. Being away from my phone allowed me to spot little details, like the way the leaves rustled in the gentle breeze and the sound of twigs snapping beneath my feet. 

Despite only spending about 15 minutes wandering around, by the end, I felt relaxed and ready to return home. As I was working on my assignment later that day, I noticed that my mind felt clearer and my concentration levels had improved. 

An image of a path in the woods with trees growing in the ground

So, if you find yourself needing a break from your studies, shut down your laptop, turn off your phone, and go for a wander through the forest. You might be surprised at how you feel afterwards. 

To find out more about forest bathing, you can visit the links below to read the articles from which I sourced the information for this post!

• The National Trust - A beginner's guide to forest bathing
• Forestry England - How to start forest bathing
• National Geographic - The secret to mindful travel? A walk in the woods
• Forest Holidays UK - Forest Bathing benefits - How shinrin-yoku can soothe your body and mind

An image of a dirt road in the woods with sunlight shining through the trees.