Psychological Benefits of Shinrin-Yoku (Forest Bathing)
I grew up in British Columbia — running the seawall, hiking mountain trails, and swimming in the ocean. Being outside has always been a big part of who I am, woven into my values and the way I move through the world. But it wasn't until I came across the concept of Shinrin-yoku that I began to think of time in nature as something more intentional and healing rather than just something I loved. If you have ever taken a walk in the woods and felt something in your nervous system quietly settle (i.e., a slowing of breath, a loosening of whatever you'd been bracing against), you already know what I mean.
In the 1980s, the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term Shinrin-yoku, which translates literally to "forest bathing." Simply being present in a forest environment- walking slowly, breathing deeply, engaging all the senses. The practice was developed partly in response to Japan's rapidly urbanizing society and the emergence of what was then being called "technostress”, a phenomenon that has only intensified since. The idea was simple: nature is medicine. Shinrin-yoku became a subject of serious scientific inquiry, particularly through the work of researchers like Dr. Qing Li, a professor at the Nippon Medical School, whose studies have documented remarkable effects of time spent in forest environments on immune function, mood, and stress hormones.
What the Research Shows:
The science on nature and mental health has grown substantially, and the findings are consistent enough to be taken seriously.
Stress reduction. Studies measuring cortisol (stress hormone) levels have found that time in natural environments produces meaningful reductions, even in relatively short exposures. A twenty-minute walk in a park produces measurable changes. See Bettmann et al., 2025, Aras et al., 2024 & Olafsdottir et al., 2028.
Nervous system regulation. Nature exposure activates the parasympathetic nervous system, the part that is associated with rest, digestion, and recovery, while dialling down the sympathetic "fight-or-flight" system. See Praag et al., 2017& Carmo et al., 2025.
Mood and depression. Research has found that walking in natural environments reduces rumination compared to walking in urban environments. Time in nature has also been linked to reductions in symptoms of depression and improvements in overall mood. See Bettmann et al., 2024 & Bratman et al., 2015.
Attention and cognitive restoration. Attention Restoration Theory, developed by psychologists Rachel and Stephen Kaplan, proposes that natural environments replenish our capacity for directed attention: the kind of focused, effortful concentration demanded by modern work and screen life. Nature asks very little of us cognitively while quietly restoring what our obligations deplete. There is a reason people say they think more clearly after a walk outside. They do! See Ohly et al., 2016.
The Cost Of Staying Indoors (Too Much)
For most of human history, the question of whether to spend time in nature did not exist. Nature was the context of life. The challenge of “not getting enough nature" is a recent one.
Urbanization, screen time, work culture, and the general pace of modern life have created conditions where many people spend the vast majority of their waking hours indoors, under artificial light, in front of screens, in environments that ask the nervous system to stay perpetually activated. This can lead to burnout, disconnection, and a body that is always braced for something.
How to Do This (It's Not Complicated)
The good news is that the threshold for the benefit of forest bathing is lower than most people assume. You do not need to summit a mountain. You need a park, a trail, a patch of greenery, and a willingness to slow down enough to actually be there.
A few ideas that can support this practice:
Leave the earbuds out. Or at least one of them. Let the soundscape of where you are actually register.
Slow your pace. The goal is not cardiovascular. Walk, jog, or even sit at a pace that allows you to notice things.
Use your senses. What do you hear? What do you smell? What is the texture of the bark, the temperature of the air, the quality of the light?
Let your attention wander. This is not the time for problem-solving or productivity. If your mind drifts to your to-do list, gently return to what's around you.
Consistency is key. Like most things that are good for us, regularity matters more than intensity. A twenty-minute walk outside several times a week will do more than an occasional 3 hour walk.
Lower the bar. A city park counts. A backyard counts. A tree-lined street counts. There is no such thing as a perfect place for shinrin-yoku.2,Olafsdottir