Research Supporting Forest Bathing for Health Benefits
Forest bathing has significant evidence supporting its benefits for mental health, including reduced anxiety, depression, and improved mood states, as demonstrated by recent meta-analyses and controlled studies. 1
What is Forest Bathing?
Forest bathing (Shinrin-yoku) is a practice originating from Japan that involves immersive exposure to forest environments, engaging multiple senses in natural settings. It differs from regular hiking by emphasizing mindful presence and sensory engagement rather than physical exertion alone.
Mental Health Benefits
The most robust evidence for forest bathing supports its psychological benefits:
Anxiety and Depression Reduction: A 2023 systematic review and meta-analysis of 36 studies with 3,554 participants found that forest bathing significantly reduces symptoms of depression and anxiety 1
Mood Enhancement: Forest bathing increases positive affect and reduces negative emotional states, with effect sizes ranging from large to very large 2
Stress Reduction: Working-age individuals show significant improvements in Profile of Mood States (POMS) scores after forest bathing sessions, with those having depressive tendencies experiencing even greater benefits 3
Social Connection: Online forest bathing interventions have demonstrated a 78% increase in feelings of social connection 4
Physical Health Benefits
While mental health benefits are most pronounced, several studies have documented physiological improvements:
Cardiovascular Effects: Elderly patients with chronic heart failure showed significant reductions in brain natriuretic peptide (BNP), endothelin-1, and components of the renin-angiotensin system after forest bathing 5
Blood Pressure: Participants demonstrate significant decreases in both systolic and diastolic blood pressure following forest bathing sessions 3
Inflammatory Markers: Decreased levels of inflammatory cytokines and improved antioxidant function have been observed in forest bathing participants compared to urban control groups 5
Comparison to Other Interventions
Forest bathing shows advantages over simple outdoor exercise:
While both hiking and forest bathing produce positive psychological changes, forest bathing demonstrates higher effect sizes for improving mindfulness states, positive affect, and reducing anxiety 2
The guided, mindful nature of forest bathing appears to provide additional benefits beyond those gained from physical activity in natural settings alone 2
Special Populations
Research has demonstrated benefits for specific vulnerable populations:
People with Depressive Tendencies: Those with depressive tendencies show significantly greater improvement in mood states after forest bathing compared to those without such tendencies 3
Cardiovascular Patients: Elderly patients with chronic heart failure experience measurable improvements in cardiovascular biomarkers 5
Long-COVID Patients: Even online forest bathing sessions have shown significant improvements in anxiety (49% decrease), rumination (48% decrease), and Long-COVID symptoms (22% decrease) 4
Cultural and Community Benefits
Beyond individual health outcomes, forest bathing and similar nature-based activities provide broader benefits:
Cultural Connection: For Indigenous communities, bush harvesting and similar activities on traditional lands strengthen cultural practices and facilitate knowledge transfer between generations 6
Community Wellbeing: Nature-based activities can strengthen family and social connections, providing social interaction opportunities that build community resilience 6
Practical Implementation
For those interested in forest bathing:
- In-Person Sessions: Ideally conducted in forest environments with guided sensory engagement
- Virtual Options: Online forest bathing has shown benefits for those with limited access to forests or mobility constraints 4
- Duration: Even day-long sessions have demonstrated significant physiological and psychological benefits 3
Limitations and Considerations
- Most research has been conducted in Asian forests, though studies in Mediterranean and other regions are emerging 2
- The quality of evidence varies, with stronger support for psychological than physiological outcomes
- Individual responses may vary based on baseline health status and personal preferences
Forest bathing represents a promising, low-cost intervention that aligns with growing evidence supporting the health benefits of nature exposure, with particular strength in improving mental health outcomes.