By Beth Kuberka

Imagine: It’s a quiet, late-summer morning. Sunlight filters through a canopy of oaks and maples, dappling a trail with golden light. The air smells of pine and damp earth. In the distance, the drumming of a woodpecker punctuates the stillness. The leaves sway in a soft breeze, whispering the change of seasons.

This isn’t just a pleasant walk. For a growing number of people, it’s a mindful, sensory experience known as forest bathing—or shinrin-yoku (森林浴), a Japanese term meaning “forest bath.”

What Is Forest Bathing?

The practice began in Japan in the 1980s, promoted by the country’s Ministry of Agriculture, Forestry and Fisheries as a way to counter stress and reconnect with nature. But the roots of the idea are ancient. Rather than bathing in water, participants immerse themselves in the atmosphere of the forest—surrounded by trees, birdsong, fresh air, and the textures and scents of the natural world.

Unlike hiking or power-walking, forest bathing is not about covering miles or burning calories. It’s about slowing down, noticing the details around you, and engaging all five senses.

The Science Behind the Calm

A growing body of research supports forest bathing’s benefits. Studies published in ScienceDirect, PubMed, and BioMed Central have shown links between time spent in forest environments and reductions in cortisol (the stress hormone), lower blood pressure, improved cardiovascular function, and stronger immune responses.

A February 2025 study in ScienceDirect found that regular forest bathing improved attention, working memory, and creativity among older adults, with the greatest benefits for those who practiced most frequently.

Another fascinating finding involves phytoncides, the essential oils trees release to protect themselves from pests. Research published in the International Journal of Environmental Research and Public Health (2021) showed that when people breathe in these natural compounds, their levels of natural killer cells—a key part of the immune system—rise significantly.

Why It Matters for Aging Adults

Chronic stress has been linked by the Centers for Disease Control and Prevention (CDC) to inflammation, heart disease, anxiety, and cognitive decline. Forest bathing directly addresses this stress by activating the parasympathetic nervous system—the “rest and digest” mode. Muscles loosen, breathing slows, and mental clarity improves.

For older adults, forest bathing is particularly powerful. It combines gentle physical activity with stress relief, supports immune function, and offers opportunities for social connection when practiced in groups. Unlike more strenuous activities, it is accessible to nearly everyone and can be adapted to personal comfort levels.

How to Practice Forest Bathing

The beauty of forest bathing is its simplicity. You don’t need special equipment or training—just a willingness to slow down and engage your senses. Here are a few ways to begin:

• Pick a Place: Look for a wooded park, nature trail, garden, or even a tree-lined neighborhood path.
• Leave Your Agenda Behind: This is not an intense workout; let go of goals and time constraints.
• Engage Your Senses: Notice the textures of bark, the sound of birds, the scent of pine needles, or the play of light through branches.
• Stay Present: If your mind drifts to chores or errands, gently bring it back to your surroundings.
• Be Consistent: Research suggests benefits increase with frequency, so aim for two to three times per week, even for just 15–20 minutes.

A Growing Global Movement

Forest bathing has spread far beyond Japan. Medical professionals now recommend it for patients coping with stress-related conditions, and urban planners are designing green spaces with restorative experiences in mind. Retirement groups, schools, and community wellness programs are increasingly incorporating forest immersion activities.

The appeal lies in its accessibility: no equipment, no expense, no prerequisites. Just nature, time, and mindful presence.

More Than a Walk in the Woods

At its heart, forest bathing is less about “doing” and more about being—being present, being aware, and being connected to the living world. It is a reminder that well-being doesn’t always come from high-tech solutions or demanding exercise routines. Sometimes it is as simple as listening to the rustle of leaves or watching sunlight shift through the trees.

For those who practice regularly, the forest becomes not just a place to walk, but a source of healing, creativity, and calm—a natural prescription worth filling again and again.

Beth Kuberka writes about lifestyle and wellness topics for older adults. She is part of the team at Tellico Village, a lakeside active adult community in Tennessee.