Forest bathing was inspired by a Japanese practice known as shinrin-yoku. Often described as equal parts meditation practice and ecotherapy, the concept is simple: Advocates say that spending time in the forest, and away from technology and other traps of 21st century living, helps to cultivate a deep sense of relaxation. 

Forest bathing is done with mindfulness, often with the help of a trained guide, making it different from a regular hike or walk. The goal is to awaken all five senses to the energy of the forest.“

It encourages people to be present in the body, enjoying the sensation of being alive and deriving profound benefits from the relationship between ourselves and the rest of the natural world,” writes Dr. Susan Abookire, an assistant professor at Harvard Medical School, in Harvard Health Publishing. 

A forest bathing tour by Asheville Wellness Tours

In Asheville, one provider of forest bathing tours is Asheville Wellness Tours, which offers a guided journey through the NC Arboretum and caps the experience with a wild foraged tea ceremony and snacks. Founder Nicole Will says an immersive experience is often the most productive, but that practitioners can see benefits just by engaging with the natural world around them. 

“You can forest bathe in your yard, with a houseplant if you have one, or by looking out a window,” Will says. “You will get more removed from the full wash of the benefits, but you will still have benefits.” 

The practice of forest bathing dates back to Japan in the 1980s, when leaders noticed a spike in stress-related illnesses, due to increased urbanization and technology, locking people indoors and away from nature. 

In response, the Japanese government conducted a series of studies to document the beneficial impacts of time spent in nature. Finding a raft of positive results—from a reduction in stress and lower blood pressure to improved moods and stronger immune systems—the government then invested in the construction of trails specifically designed to immerse people in nature. 

Since then, scientists and doctors from around the world have undertaken additional studies to confirm the positive benefits. In 2019, for example, a group of researchers measured levels of the stress hormone cortisol before and after forest bathing— and found a significant drop following time in the woods. Writing in the International Journal of Biometeorology, they said “forest bathing can significantly influence cortisol levels in a short term in such a way as to reduce stress.”

A forest bathing tour by Asheville Wellness Tours

The Benefits of Forest Bathing 

Support a Healthy Immune System

Forest bathing boosts natural killer cells, an important component of the immune system. This is due to phytoncides, natural chemicals secreted by trees that help protect them from bacteria and insects. “Trees are emitting their defenses against bugs and fungus; we breathe that in, and it interacts with our immune system,” says Nicole Will, co-founder of Asheville Wellness Tours. “We don’t even know it’s happening, but the immune system of the tree is boosting ours.” 

Reduce Stress

Spending time in the forest promotes relaxation and reduces measures of stress such as the hormone cortisol, which rises as stress grows. Will emphasizes that the forest can be a place that allows for many types of feelings. “You can be loud, sad or mad in the forest and it’s so steady all around you,” says Will. 

Promote Movement

Physical movement offers myriad health benefits—nothing high-intensity necessary. Even a slow walk through the woods has positive effects. “When we walk in the woods, we are supporting our circulatory system, bringing blood and oxygen wherever it is needed; this improves mental clarity and enhances our ability to regulate our emotions,” says Kathleen Fleming, Asheville-based licensed clinical mental health counselor associate. 

Improve Cardiovascular Health

Forest bathing impacts nearly every system in the body, including cardiovascular health by lowering blood pressure and heart rate. 

Regulate the Nervous System

Taking in the sights, sounds and smells of a forest reduces tension and anxiety. “When we step outdoors, or into the forest, for many of us there’s a nearinstant deep breath followed by a sigh of some kind,” says Fleming. “This is the nervous system shifting from sympathetic (fight, flight, freeze, fawn) to parasympathetic (rest, relax, digest).”