Forest Bathing: Benefits and How to Get Started

At Bits and Pieces Equine Assisted Activities, several instructors and volunteers have explored forest bathing, a Japanese practice that helps people connect with nature. We are fortunate to have the Cook County Forest Preserve just across the street from our stable. In simple terms, forest bathing is a mindful walk in nature that benefits both the mind and body.

What is Forest Bathing? 

Similar to yoga in its emphasis on mindfulness and awareness, forest bathing encourages participants to slow down, engage their senses, and become fully present in the natural world. 

Formally, forest bathing or shirin-yoku originated in Japan during the 1980s as a therapeutic practice centered on intentionally connecting with nature to support emotional and physical well-being. At its core, the practice delivers a cluster of mental, emotional, and physiological benefits backed by emerging research and has been shown to reduce stress and improve mood, with additional evidence suggesting immune and cardiovascular benefits.

As Pamela Wirth, Director of Partnerships and Community for the Association of Nature and Forest Therapy, notes, the practice is "profoundly simple" and accessible to people of nearly all physical abilities because it requires nothing more than an openness to connect with nature through the senses. 

Participants often describe the experience as a welcome respite from the stresses of everyday life, helping them shift their focus away from negativity and rediscover a sense of calm, perspective, and renewal.

What does Forest Bathing do for Your Mind and Body?

Research has shown that the benefits of forest bathing include: 

Stress reduction. Time in forests lowers cortisol (the stress hormone), helping shift your body out of “fight‑or‑flight.” Multiple studies show measurable drops in cortisol after forest immersion.

Improved mood. Forest environments reduce anxiety and depression symptoms, partly through sensory immersion and mindfulness. One study found significant reductions in depression even when blood pressure didn’t change.

Lower blood pressure and heart rate. Some research links forest bathing to reduced blood pressure and calmer cardiovascular activity.

Immune system support. Trees release phytoncides, antimicrobial compounds that may increase natural killer (NK) cell activity — part of your body’s cancer‑fighting and infection‑fighting defenses.

Better focus and mental clarity. Higher oxygen levels in forests and reduced sensory overload help the brain reset, improving attention and cognitive function.

Enhanced well‑being and happiness. Even 20 minutes outdoors can increase happiness and overall life satisfaction.

Mindfulness and grounding. Forest bathing naturally encourages present‑moment awareness, similar to meditation but easier for many people because the environment does the “work.”

How to Forest Bathe

Forest bathing isn't about hiking long distances or reaching a destination—it's about slowing down and experiencing nature with intention. Choose a peaceful natural setting, such as a forest preserve, wooded trail, park, or even a quiet garden. 

Leave distractions behind by silencing your phone. Resist the urge to rush. Instead of focusing on exercise, allow yourself to wander slowly, noticing the sights, sounds, scents, and textures around you. 

Feel the bark of a tree beneath your fingertips, listen to birdsong or rustling leaves, notice the scent of pine or damp earth, and observe the changing light filtering through the canopy. The goal is simply to be fully present in the moment.

As you move through nature, engage all of your senses. Pause often to take slow, deep breaths and notice how your body responds to the environment. 

Sit quietly on a bench or fallen log, watch clouds drift overhead, or simply stand beneath a favorite tree. There is no right or wrong way to practice forest bathing. The experience is personal and unfolds at its own pace. Even 20 to 30 minutes spent mindfully immersed in nature can help quiet a busy mind, reduce stress, and foster a deeper sense of connection with both the natural world and yourself.

Why Forest Bathing Works

Forest bathing is not just “being outside.” It works because it combines:

• Sensory immersion: sights, sounds, smells, textures

• Slow, mindful movement

• Reduced digital stimulation

• Exposure to natural compounds (phytoncides)

• Higher oxygen levels

• Awe and curiosity, which research shows boost well‑being

What if I Don’t Live Near a Forest?

Even in urban areas like the Chicago suburbs, you can still benefit from connecting with a local park or nature trail. Studies show urban green spaces still improve mood and memory. Bring nature indoors with plants, natural scents, and open windows, and use forest soundscapes to practice “micro‑moments” of mindfulness.

How Long do I Need to Forest Bathe to See Benefits?

There is no "perfect" amount of time to practice forest bathing. Even 20 to 30 minutes spent intentionally connecting with nature can help reduce stress and improve your mood. However, many forest therapy guides recommend spending at least two hours in nature when possible, allowing enough time to slow down, engage your senses, and fully immerse yourself in the experience without feeling rushed.

The key isn't the length of time; it's the quality of your attention. Whether you have 20 minutes during a lunch break or an entire afternoon to explore a forest preserve, focus on being present rather than covering distance. Make forest bathing a regular habit, even if it's just once a week. Consistent, mindful time in nature can provide lasting benefits for your mental, emotional, and physical well-being.

Takeaway

Forest bathing is not an overall cure, as research is still developing. Weather and seasons can make it harder to practice regularly, and of course there can be physical limitations making forest walks difficult for some people, depending on terrain. Allergies and insects may also play a role for some.

But my takeaway is that forest bathing is a gentle, low-risk wellness practice with strong potential benefits for stress reduction, mood improvement, and mental clarity, and may work best as a supportive habit, not a cure-all. It is not a replacement for medical or mental health treatment.

Join Bits & Pieces for Forest Bathing

Part of our mission at Bits and Pieces is to promote the wonders of nature, be it your local park, a county forest preserve, or just a bit of green space.  Let us know when you made the time to experience the great outdoors, even if from your balcony, and experienced a few moments of stillness with Mother Nature.

Check back with the Bits and Pieces calendar for information on upcoming Forest Walk sessions where we enjoy the spectacular and relaxing Cook County Forest Preserve trails located directly across the street from Palos Hills Riding Stables. 

 For more on Forest Bathing:

Dr. Qing Li’s Forest Bathing is the most authoritative, science‑driven introduction, while M. Amos Clifford’s Your Guide to Forest Bathing is the best practical, step‑by‑step guide for doing it yourself.