Forest Bathing Shown to Reduce Anxiety: 'The More Nature, the Better'

Scientists have found a cheap and effective way to reduce anxiety that doesn't involve any medication: forest bathing.

Forest bathing stems from a Japanese healing practice called shinrin-yoku which aims to integrate and harmonize humans with nature. Now, scientists have demonstrated how this practice can significantly reduce anxiety and improve both your physical and mental well-being.

"The key to forest bathing is using the five senses and being mindful of what you are experiencing," research lead Yasuhiro Kotera told Newsweek. "Being aware of what you are seeing, what you are smelling, what you are hearing, what you are touching."

The term shinrin-yoku was coined by the Japanese government in 1982. "Back then, the government was worried about many Japanese people's poor mental health," said Kotera.

However, people have known about the health benefits of the natural world for centuries. "In Japan, shrines are often placed in natural settings where trees are around," he said. "People believe in the healing power of nature."

The new study, from the University of Nottingham, follows up on from previous work associating forest bathing with a diverse range of health outcomes, including boosting immunity and supporting cardiovascular and respiratory health.

"I think it's [largely] the calming effects forests have on us," said Kotera. "Modern times account for only 1 percent of our history.… We are more adjusted to nature than urban settings."

Part of this calming effect could be due to our interactions with the trees' biochemistry. Trees release a variety of organic molecules into the air, called phytoncides, which have been shown to boost immune cell activity, decrease inflammation and reduce levels of the stress hormone cortisol.

However, 56 percent of the world's population lives in urban areas and not everyone has access to natural forests. "The more nature, the better," said Kotera, "but walk[ing] in natural settings in the city is still effective at reducing anxiety."

"Even houseplants do help," said Kotera.

Forest bathing is less demanding than many other mindfulness practices. "In the clinical practice of mindfulness, you have to pay attention to it," said Kotera. "Many beginners are worried that they aren't doing the right thing. Or they just fall asleep.

"Going into nature is easy…and it works for children as well as adults. It's a very user-friendly intervention."

However, Kotera was keen to stress that forest bathing is not the same as just going for a walk while scrolling through Twitter. "In daily life, often people go to their heads and stop [processing] what they feel.… The values of forest bathing come from using your senses.

"Feel what you feel, notice what you feel, and enjoy that process."

Correction: 10/03/2022, 8:40 a.m. ET: This article was updated to correct Kotera's university affiliation from University of Derby to University of Nottingham.