The Science of Forest Bathing: Why Time in Nature Is One of the Best Things You Can Do for Your Mind and Body

You’ve likely noticed your mood lift after a walk in nature. Most people I talk to list going for a walk as one of the first items on their self-care lists. There might be more to the magic of walks than just a change in scenery.

Scientists have been studying what happens to our brains and bodies when we spend time in forests - and the results are surprisingly powerful.

This simple practice, originating in Japan and known as shinrin-yoku or forest bathing, has become one of the most well-documented, natural ways to support mental and physical health. The best part? You don’t need to live in the mountains or spend hours hiking - even shorter periods of time in nature can make a measurable difference.

What the Research Shows

1. Nature really does calm anxiety and lift mood.

Studies show that spending time in forests or green spaces leads to significant reductions in anxiety and depression symptoms. In one 2023 review, people who engaged in forest bathing reported meaningful improvements in mood and overall well-being.

2. Just 10 minutes can help.

A 2024 meta-analysis found that as little as 10 minutes of nature exposure - even in a city park - can improve mood and reduce stress.

3. Your body shows measurable changes.

When you step into a forest, your nervous system shifts gears. Studies show that after 20–60 minutes in the woods, people experience:

• Lower heart rate and blood pressure

• Reduced cortisol levels (a key stress hormone)

• Improved heart-rate variability, meaning the body moves into a calmer, more resilient physiological state.

4. Forest bathing even reduces loneliness.

Research from the Urban Mind project found that people living near, or regularly visiting, green spaces have about a 20% lower risk of depression and feel significantly less lonely.

What’s Actually Happening?

Attention restoration

Being in nature gives the brain’s “attention system” a rest from constant demands — emails, screens, and decisions. That mental downtime helps restore focus and reduce fatigue.

Sensory reset

The smell of pine, the sound of wind in the leaves, and the shifting light through trees activate parts of the nervous system that calm the body and lower muscle tension.

Movement and light

Forest walks get you moving gently, breathing more deeply, and often expose you to natural light - all of which support mood, sleep, and metabolism.

Terpenes — the magic of the forest

You know that fresh “pine forest” smell? That’s thanks to terpenes — natural aromatic compounds released by trees and plants. Scientists in Japan call them phytoncides, meaning “plant-protecting substances.”

Trees like pine, cedar, cypress, and spruce release these compounds into the air as part of their own defense systems — and when we inhale them, they seem to benefit our immune systems, too.

Research shows that exposure to forest air rich in terpenes can:

• Boost natural killer (NK) cell activity, which helps the body fight viruses and possibly cancerous cells. One study found that participants who spent two nights in a forest had a 50% increase in NK cell activity that lasted up to a week.

• Reduce inflammation markers linked to chronic disease risk.

• Improve oxygen saturation and reduce respiratory symptoms in older adults.

• Lower stress hormones and improve sleep quality — both important for immune resilience.

Laboratory studies also show terpenes like α-pinene and limonene have antioxidant and anti-inflammatory effects, helping protect cells from oxidative stress.

Best Conditions for Terpene Exposure

• Go where it smells “green” - pine, cedar, or cypress forests tend to emit higher levels.

• Mornings and warm days often release more terpenes, especially after rain.

• Slow down and breathe deeply - walking mindfully helps you actually inhale those beneficial compounds.

Easy Ways to Add “Nature Time” to Your Life

1. Spend 10 minutes in nature daily

Find any nearby green space — a park, backyard, or tree-lined street — and spend just 10 minutes there. Leave your phone in your pocket and notice what you see, hear, and smell.

2. Try a Sensory Forest Walk

Walk slowly and quietly, using all your senses. Try doing this in silence, without talking. Explore your surroundings: What does the bark of a tree feel like? What scents do you notice in the air? Can you hear the wind in the leaves or feel the sun filtering through the branches? If it’s safe, try walking barefoot for a few moments and notice the feeling of the ground beneath your feet.

3. Take Your Coffee Outside

Your morning coffee or tea combined with morning light and fresh air is a wonderful way to start your day. You can also try herbal teas made from local plants, like mint or dandelion.

4. Plan a Weekly Longer Visit

Once a week, aim for a longer visit to a natural area. Studies show that an hour or more outdoors can lower blood pressure and cortisol more significantly - and boost immune function. These effects can last up to seven days.

5. Bring Nature Indoors

If you can’t get outside easily, add plants to your workspace, open windows for fresh air, or use essential oils that mimic forest scents.

Nature isn’t a luxury. It’s one of the most evidence-backed, accessible, and free forms of self-care we have. Parks Canada recognizes this too. Its PaRx (Park Prescriptions) program, which I’m proud to participate in, allows healthcare professionals to prescribe free Parks Canada passes to clients who would benefit from spending more time outdoors.

Research shows that regular time outdoors can:

• Lower anxiety and depression

• Reduce stress hormones and inflammation

• Improve sleep, mood, and heart health

• Boost immune function through natural forest compounds

• Increase feelings of calm, connection, and joy

Enjoy a nature break this week — your mind and body will thank you.