Forest bathing without mysticism: what science says about shinrin-yoku

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In brief

Shinrin-yoku, or “ forest bathing ,” does not mean bathing in water. It is calm, mindful time spent in the forest without a sporting goal.

Author / editorial team: Redakcja EzostyliiUpdated: 9/21/2025AI-assisted — Prepared or translated with AI assistance. Check the sources and limitations; this material does not replace professional advice.

Forest bathing without mysticism: what science says about shinrin-yoku

ANRedakcja EzostyliiNature Evidence-based contentResearch-basedEvidence-based · 1 sources

Evidence-based content. Based on research, books and recognised sources (WHO, APA, PubMed, universities). No symbolic interpretation.

Shinrin-yoku, or “forest bathing,” does not mean bathing in water. It is calm, mindful time spent in the forest without a sporting goal.

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What the studies measure

Research has examined, among other things, cortisol levels, blood pressure, heart rate, mood, and subjective stress. A meta-analysis showed lower cortisol levels after contact with the forest.

Why the forest can have a calming effect

The forest combines many elements: less noise, different light, natural visual patterns, movement, scents, and a break from work and screens.

How to do a simple forest bath

Choose a safe route. Walk more slowly than usual. Every few minutes, shift your attention in turn to sounds, the air temperature, scents, light, and the contact of your feet with the ground.

Don’t turn the practice into a test

If you are still tense after 30 minutes, it does not mean failure.

The best way to use it

Treat the forest as an environment that makes rest easier, not as a miracle therapy.

What science says

Systematic reviews suggest a short-term decrease in stress markers, especially cortisol.

Book for further study: Qing Li, “Forest Bathing”

Sources

Antonelli M. et al. Effects of forest bathing on levels of cortisol. International Journal of Biometeorology, 2019. DOI: 10.1007/s00484-019-01717-x.

Educational material. It does not replace an individual diagnosis, psychotherapy, or medical advice.

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Keywords

forest bathingshinrin-yokuforestcortisolstress

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