In Japan, people are taking “forest baths” to find peace and recovery. Taking a forest bath means immersing yourself in a forest for hours and soaking up its sights, smells and sounds. Here’s how you can dip a toe in this powerful practice known as shinrin-yoku.

Around the world, forests have long been places of calm, recovery, and renewal. Today, science is catching up with what many cultures have always known. Time spent among trees supports our health, soothes the mind, and restores a sense of balance. On International Day of Forests, it is important to recognise what happens when we step back outside and why forests, in particular, have such a profound effect on body, mind, and soul.

If your outdoor life mostly consists of moving between buildings, you are not alone. So much of life now happens indoors and online that a popular piece of internet slang has emerged: “touch grass.” You may see it in comment sections or hear it in videos, often used to encourage someone to step outside, log off, and reconnect with the real world. Beneath the humour, the phrase is rooted in a simple truth. Time spent in nature has the power to calm, ground, and nourish us.

And even if a forest feels far from where you live, the benefits of spending time in nature are more accessible than you might think.

Why forests feel so good to be in

Forests regulate climate, protect biodiversity, and support the livelihoods of millions of people worldwide. But they also offer something quieter and deeply needed.

Relief.

Forests naturally signal safety to the nervous system. Sounds soften. Visual clutter disappears. The air feels different. Without effort, breathing slows. Muscles release. Thoughts become less sharp around the edges.

This way of slowing down in nature is often referred to as forest bathing, a practice rooted in Japanese wellbeing traditions.

What is forest bathing

Shinrin-yoku, which literally translates as “forest bathing”, is an officially recognised therapy in Japan. Walking mindfully through the forest has become a way of dealing with the stresses of fast-paced city life, and it is now an important part of the country’s national healthcare programme.

Forest bathing is about slowing down and engaging the senses. Noticing light through leaves. The scent of soil and bark. The sound of wind moving through branches. You are not actively trying to do anything. You are simply taking in the forest around you. That distinction matters because the benefits of the forest come not from effort but from attention.

The health benefits of spending time in forests

Science has been studying the effects of forests on human health for decades, and the findings consistently support what many people feel intuitively.

Physical benefits

Trees release natural compounds called phytoncides, which help protect them from insects and disease. When we breathe these in, studies show they support immune function by increasing the activity of natural killer cells, which play a role in defending the body.

What often surprises people is that this immune boost can last days after forest exposure, not just while you are there. In simple terms, your body becomes better at protecting itself without you needing to do anything at all.

Time spent in forests has also been linked to reduced inflammation, lower blood pressure, and improved sleep quality. This is often when people notice the shift first. Falling asleep faster. Sleeping more deeply. Waking up feeling restored rather than rushed.

Mental benefits

Forests are powerful stress regulators. Research shows that spending time among trees can lower cortisol levels, the hormone associated with stress.

Unlike indoor environments filled with distractions, nature gently holds our attention. The mind is allowed to wander without becoming overwhelmed. This is why many people feel clearer after time outdoors, even if nothing particularly dramatic happened. Anxiety softens. Mental fatigue lifts. Focus returns.

Emotional and spiritual benefits

Beyond measurable data, forests offer something harder to quantify but deeply felt. A sense of grounding. Perspective. Connection.

Being among trees can remind us that life moves in cycles. That growth and rest coexist. That stillness is not emptiness. For some, this feels spiritual. For others, it brings a feeling of groundedness.

How to practise forest bathing anywhere

You do not need a remote woodland or a weekend retreat to experience the benefits of forest bathing.

Nature exists all around. Parks, gardens, tree-lined streets, balconies, and even houseplants can offer moments of connection. The practice is less about where you are and more about how you connect.

Start with your senses

Try this wherever you are.

Sound
Pause and listen. Wind, birds, rustling leaves, or softened city noise filtered through greenery.

Smell
Notice the scent of soil, grass, leaves, or fresh air after rain.

Touch
Place your hand on a tree, a leaf, or the ground. Feel texture and temperature.

Sight
Let your eyes rest on natural shapes and movement rather than straight lines and screens.

Breath
Slow your breathing slightly. In through the nose. Out through the mouth. No forcing.

Even a few minutes of intentional presence can shift how you feel. You are not doing it wrong. Brief moments count.

Make it a small routine

Consistency matters more than duration. A daily walk through a green space. Morning coffee near an open window. A weekly park visit with your phone on silent.

Forests protect us, and we can protect them

Our relationship with forests is not one sided. While forests support our wellbeing, they also depend on our care.

Across the world, Indigenous communities have protected forests for generations, guided by knowledge rooted in respect, reciprocity, and long-term thinking. Forests are not seen as resources to extract from, but as living systems to live alongside.

When forests are protected, ecosystems thrive. When ecosystems thrive, people do too.

Indigenous-led stewardship continues to play a vital role in forest conservation today. Through partnerships like Sacred Forests, forests are protected in ways that honour both biodiversity and cultural heritage.

As Sacred Forests explain:

“Over the past 50 years, a quarter of ancestral lands have been lost to farming and extractive industries. The threat to all life in the forest has never been greater. Indigenous people still remember our lives are inseparable. Together, they protect the bird people, cat people, fish, insect, bacteria, and plant people that stitch together life.”

Many sacred forests are safeguarded not by policies alone, but by cultural values passed down through generations. You can learn more about this connection through the story of the Arhuaco Sacred Forest, where forest protection is deeply intertwined with respect for land, culture, and future generations.

A moment to reconnect

International Day of Forests reminds us of the healing benefits nature offers, for both people and the planet. Consider it an invitation to pause. To step outside, open a window, and breathe with the trees. Caring for yourself and caring for the planet are deeply connected acts. Once you understand the benefits, it makes sense why “touch grass” might just be some of the most well-meaning advice of modern society.