How to Practice Forest Bathing (Shinrin-yoku)
1. Full-scale Forest Therapy (Shinrin-yoku)Method & Practice Points🌳 Location: Extensive forests with dense trees (e.g., national parks, forest trails)🌳 Duration: Recommended stay of 20–40 minutes or more (research shows effects can occur even in 20–30 minutes)🌳 Activities:Walk slowly (light walking pace)Focus on deep breathing and naturally engage your senses (sight, hearing, smell)Avoid using smartphones or electronic devices as much as possible🌳 Frequency: Ideally once or twice a week or moreEffects & EvidenceAutonomic nervous system regulation: Parasympathetic dominance occurs, lowering heart rate and blood pressure, and deepening breathing.Reduction of stress hormones: Some studies report over 10% decrease in cortisol levels.Improved immune function: NK cell activity increases and may last several days to over a week.Recovery from mental fatigue: Excessive anxiety and rumination are reduced; cognitive function stabilizes.Improved sleep: Falling asleep becomes easier, and deep sleep increases.Full-scale forest therapy is a multi-sensory intervention that integrates diverse natural stimuli (light, sound, scent, air) to restore mind and body. Its effects on the immune system are particularly difficult to achieve in urban environments, making trees and phytoncides critical. Weekend or holiday forest therapy for urban dwellers can provide not only stress relief but also preventive benefits against chronic fatigue and immune decline.2. Urban Shinrin-yoku (Simplified Forest Therapy in Cities)Method & Practice Points🌳 Location:Large parks or tree-lined walking pathsRiverside greenwaysGreen areas around shrines or temples🌳 Duration: 15–30 minutes can still provide benefits🌳 Activities:Walk slowlyFocus on deep breathingMinimize smartphone use🌳 Frequency: Once a week can be effective for psychological refreshmentEffects & EvidenceStress reduction: Even urban green spaces can lower cortisol levels and heart rate.Psychological stability: Mood improvement and enhanced concentration have been observed.Sleep improvement support: Post-park visits have been linked to better sleep quality.Urban forest therapy may not provide the same chemical or biological stimuli (e.g., phytoncides) as full forests, but visual, auditory, and psychological stimulation can sufficiently regulate the autonomic nervous system and stabilize mood. Its accessibility makes it easy to form a regular habit. Short, weekly sessions contribute to stress reduction, better sleep, and maintained focus.SummaryFull-scale forest therapy: Best for comprehensive recovery of immune function, brain function, and psychological state; suited for long-term health improvement and chronic stress management.Urban simplified version: Easily accessible for daily life; effective for psychological recovery, sleep improvement, and short-term stress relief.Both approaches are complementary. An ideal combination could be one full-scale forest session per week plus daily or weekday visits to urban green spaces.Note: Individual responses vary depending on age, health status, forest type, duration of exposure, etc., and not everyone experiences the same degree of benefit.ReferencesLi Q. Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention – the Establishment of “Forest Medicine”. Environ Health Prev Med. 2022.Miyazaki Y et al. Preventive medical effects of nature therapy. Nihon Eiseigaku Zasshi. 2011 Sep.Chae Y, Lee S. The Effects of Forest Therapy on Immune Function. Int J Environ Res Public Health. 2021;18(16):8440.Longman DP, Van Hedger SC. Forest soundscapes improve mood, restoration and cognition, but not physiological stress or immunity, relative to industrial soundscapes. Sci Rep. 2025;15:33967.Qiu Q et al. The Effects of Forest Therapy on the Blood Pressure and Salivary Cortisol Levels of Urban Residents: A Meta-Analysis. Int J Environ Res Public Health. 2022.
