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Nature therapy

Forest Bathing (Shinrin-yoku)

Forest Bathing (Shinrin-yoku) is a nature-therapy practice centered on spending time in forest settings. It is studied as a wellness approach, particularly for emotional well-being, while research also considers physical and cognitive outcomes.

Forest Bathing (Shinrin-yoku) is a nature-therapy practice.

Overview

Forest Bathing (Shinrin-yoku) is a nature-therapy practice centered on spending time in forest settings. It is studied as a wellness approach, particularly for emotional well-being, while research also considers physical and cognitive outcomes. Research is relatively extensive and includes pooled analyses, but its strength varies, so the overall picture is not uniformly settled. Proposed uses should therefore not be treated as equally established: findings for each outcome need to be considered on their own, rather than taken as evidence that every potential benefit is established.

Some research: 101 studies. Last checked Oct 9, 2026.

36
human evidence
3
eligible
6
unclassified
3
animal / null result

Best-evidenced uses

5 variations documented

EvidenceModerate
101
Studies

Evidence checked Oct 9, 2026 · newest study 2026

Study designs:Meta-analysis12Systematic review18RCT31Quasi Experimental20Cohort study3Cross Sectional2Pilot study9Narrative review6
Study grades:
B
13
C
72
D
16

66 community reports across 5 platforms

View sources

Coverage

Effects
42
Helps with
6
Side effects
8
Interactions
24
How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

  • StrongWell established — backed by strong, consistent human research.
  • ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
  • PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
  • LimitedVery limited evidence — treat this as a hypothesis, not proof.
  • InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

  • Very highVery sure — strong, consistent evidence
  • HighFairly sure — consistent evidence from good studies
  • MediumModerately sure — new studies could change this
  • LowNot sure — little or mixed evidence
  • Very lowVery unsure — almost no usable evidence

Source — where the data comes from

  • Meta-analysisPooled analysis of many trials — the strongest evidence
  • RCTRandomized controlled trial — a strong human study design
  • ClinicalA human clinical study
  • Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
  • Animal researchStudied in animals, not humans
  • Community reportsAggregated user reports — anecdotal signal, not evidence
  • TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

  • AHigh-quality — strong, consistent human trials
  • BGood — solid evidence with some limitations
  • CModerate — limited, small, or mixed-quality studies
  • DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

These are research findings, not promises. A practice does not replace medical treatment.

What does research say?

What studies found for each claimed effect, best evidence first.

42 claims:10 some evidence29 not enough evidence1 not tested in people2 no benefit found

  • Fatigue ReductionSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    17 of 18 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 0.1 weeks, typically 0.3.

    A pooled analysis of randomized and non-randomized human studies found reduced fatigue in a neutral subgroup of 12 people. A separate pooled analysis of randomized trials found a reduction of −2.129 POMS points in subgroup 3.

    Open the Fatigue Reduction page
  • Antidepressant EffectSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    41 of 44 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 0.1 weeks, typically 6.

    A meta-analysis of randomized trials found reduced depressive-symptom scores among 2,169 people in its analysis; lower scores on the scales used indicate improvement. Another pooled analysis of randomized trials found an overall effect size of 1.36 among 332 people in its analysis.

    Open the Antidepressant Effect page
  • Mood ImprovementSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    62 of 65 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 0.1 weeks, typically 0.6.

    A meta-analysis of randomized trials found a large overall mood effect of 1.25 among 332 people in its analysis; another pooled analysis found reduced anger. Findings differ by activity type: a review noted that studies of indirect activities lasting >1 h were unavailable, and the effectiveness of detailed forest-healing programs had yet to be evaluated.

    Open the Mood Improvement page
  • Anxiety ReductionSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    51 of 53 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 0.3 weeks, typically 0.6.

    A meta-analysis pooling randomized and non-randomized human studies found reduced tension in a neutral subgroup of 12 people. A separate meta-analysis of randomized trials found an anxiety effect size of 0.88 among 332 people in its analysis.

    Open the Anxiety Reduction page
  • Irritability ReductionSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session.

    Open the Irritability Reduction page
  • Improve Heart Rate Variability (HRV)Some evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    13 of 17 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial. A trial found it after a single session.

    Reviews report increased parasympathetic activity and reduced sympathetic activity during forest bathing compared with urban settings. One study described in a review found the high-frequency component of heart rate variability 10% higher after a 17 min forest walk than after a city walk, with slightly lower heart rates.

    Open the Improve Heart Rate Variability (HRV) page
  • Stress Resilience ImprovementSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    36 of 40 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial. A trial found it after a single session. Trials that found it ran as little as 0.3 weeks, typically 3.

    Open the Stress Resilience Improvement page
  • Sleep Quality ImprovementSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    14 of 15 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial. A trial found it after a single session. Trials that found it ran as little as 0.1 weeks, typically 0.3.

    A review found improvements in sleep, anxiety, and quality of life in elderly people. In a randomized trial involving 36 people, the sleep-rating score, where higher scores indicate poorer sleep, fell from 20.5 to 18.0 after forest bathing; urban bathing had no significant effect.

    Open the Sleep Quality Improvement page

What to expect

Some effects have been observed after a single session, but benefits were measured at the end of programmes, not shown to begin on a fixed day. Across outcomes, trials reporting benefits typically ran from 0.3 to 6 weeks, depending on the outcome. Longer-term persistence is less clear: one follow-up found an anxiety effect had fully faded by 4 weeks post-intervention. Reported harms occurred both after one session and during programmes lasting weeks.

Also studied in people with 6 health conditions

How strong the evidence is in each group. This is research, not a treatment recommendation.

  • DepressionSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 30 studies with a clear result found a benefit.

    Open the Depression page
  • Chronic PainNot enough evidence

    Too few or too small studies to know if it works.

    All 2 studies with a clear result found a benefit.

    In a non-randomized comparative study of 61 people, the forest therapy group had improvements in pain and quality of life compared with the control group. A review also described studies reporting decreased pain and fewer trigger points.

    Open the Chronic Pain page
  • Neck PainNot enough evidence

    Too few or too small studies to know if it works.

    The one study found a benefit.

    A systematic review of randomized and non-randomized human studies included one study of people with posterior neck pain, in which forest bathing reduced VAS pain and neck disability.

    Open the Neck Pain page
  • InsomniaNot enough evidence

    Too few or too small studies to know if it works.

    All 2 studies with a clear result found a benefit.

    A review described a small prospective study suggesting forest therapy may help with insomnia in postmenopausal women. Other studies cited in reviews reported improved sleep quality in postmenopausal women and stressed medical staff.

    Open the Insomnia page
  • FibromyalgiaNot enough evidence

    Too few or too small studies to know if it works.

    The one study found a benefit.

    A review described one randomized trial in which adding nature-based activities, including forest bathing, to usual care improved core fibromyalgia symptoms.

    Open the Fibromyalgia page
  • MenopauseNo benefit found

    Studies looked for a benefit and did not find one.

    The one study found no benefit.

    Studies did not support an effect for menopause: a pooled analysis of randomized and non-randomized human studies reported a subgroup g = 0.196, with a confidence interval that crosses zero.

    Open the Menopause page

Before you try it

What studies and reports say about side effects and who it may not suit.

Side effects

With weak evidence: Injury Risk Increase, Rhinitis (Runny Nose), Muscle Ache (Myalgia), Dizziness, Headache, Allergic Reaction, and 2 more.

May not suit you if you have
Allergies (General), Iatrogenic Immunosuppression, Heart Disease (General), Chronic Urticaria, Bleeding Disorders, Cerebellar Ataxia, and 3 more
Some trials left out people with
Psychosis, Drug Addiction, Cancer (General), Heart Disease (General), and 2 more
Reported by users
Histamine Release

General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.

How people do it

A gentle start, then what the studies used.

Start with
15 minutes (Micro-Sensory Forest Bathing)A gentle start based on the easiest variation, not on a study.
What the studies ran
1.1 weeks
Longest session studied
120 minutes (Guided Group Forest Bathing Walk)Not a target and not a safe limit: past it there is no evidence either way.

The expert view shows every study, dose protocol and source.

Effects

42 listed

Start here

Most likely to help, from the evidence we have

  1. Fatigue ReductionCertaintyMediumSourceRCTLarge effectlong-term18 cited studies

    A pooled analysis of randomized and non-randomized human studies found reduced fatigue in a neutral subgroup of 12 people (SMD = -0.90; 95% CI = -1.24 to -0.57; p < 0.0001). A separate pooled analysis of randomized trials found a reduction of −2.129 POMS points in subgroup 3.

    →
  2. Antidepressant EffectCertaintyMediumSourceRCTLarge effect44 cited studies

    A meta-analysis of randomized trials found reduced depressive-symptom scores among 2,169 people in its analysis (SMD −1.009; 95% CI: −1.411 to −0.608, P < 0.0001); lower scores on the scales used indicate improvement. Another pooled analysis of randomized trials found an overall effect size of 1.36 (95% CI = 0.55–2.17, p < 0.001) among 332 people in its analysis.

    →
  3. Mood ImprovementCertaintyMediumSourceRCTLarge effectlong-term65 cited studies · 1 other source

    A meta-analysis of randomized trials found a large overall mood effect of 1.25 (95% CI = 0.93–1.57, p < 0.001) among 332 people in its analysis; another pooled analysis found reduced anger. Findings differ by activity type: a review noted that studies of indirect activities lasting >1 h were unavailable, and the effectiveness of detailed forest-healing programs had yet to be evaluated.

    →
  4. Anxiety ReductionCertaintyMediumSourceRCTLarge effectlong-term53 cited studies · 1 other source

    A meta-analysis pooling randomized and non-randomized human studies found reduced tension in a neutral subgroup of 12 people (SMD = -1.36; 95% CI = -2.08 to -0.64; p = 0.0001). A separate meta-analysis of randomized trials found an anxiety effect size of 0.88 (95% CI = 0.18–1.58, p < 0.001) among 332 people in its analysis.

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  5. Irritability ReductionCertaintyMediumSourceRCT5 cited studies

    A pooled analysis of randomized trials found reduced anger in subgroup 3 by −1.674 POMS points (95% CI [-2.492, -0.855]). A quasi-experimental study also reported statistically significant changes from baseline in anger, anxiety, depression, and confusion across intervention groups.

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  6. Improve Heart Rate Variability (HRV)CertaintyMediumSourceClinical16 cited studies · 1 other source

    Reviews report increased parasympathetic activity and reduced sympathetic activity during forest bathing compared with urban settings. One study described in a review found the high-frequency component of heart rate variability 10% higher after a 17 min forest walk than after a city walk, with slightly lower heart rates.

    →
  7. Stress Resilience ImprovementCertaintyMediumSourceClinicallong-term40 cited studies · 1 other source

    A review reported lower salivary cortisol levels after forest therapy, with pretest values of 0.168 ± 0.020 μg/dL and post-test values of 0.124 ± 0.009 μg/dL. Findings differ: a review of observational studies found no clinically meaningful change in salivary cortisol (MD = 0.09; 95% CI = 0.03–0.15), despite very high heterogeneity (I^2 = 99%).

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Medium probability(3)
  1. Sleep Quality ImprovementCertaintyMediumSourceClinicalLarge effectlong-term15 cited studies · 1 other source

    A review found improvements in sleep, anxiety, and quality of life in elderly people. In a randomized trial involving 36 people, the sleep-rating score, where higher scores indicate poorer sleep, fell from 20.5 to 18.0 after forest bathing (P < 0.001); urban bathing had no significant effect.

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  2. Concentration ImprovementCertaintyMediumSourceClinical2 cited studies

    A review of randomized trials reported that attention-test performance improved slightly from the start to the midpoint of a walk in a nature reserve, while it declined in an urban setting. A quasi-experimental study involving 38 people also reported changes in attention and concentration measures in three rooms.

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  3. Physical Endurance IncreaseCertaintyMediumSourceClinical2 cited studies

    A pilot study involving 29 people reported a 6-MWT change from 536.6 ± 82.8 before the intervention to 562.2 ± 71.6 afterward (t=-2.32, p=0.027).

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Low probability(28)
  1. Resting Heart Rate ImprovementCertaintyLowSourceRCTModerate effect23 cited studies

    A pooled analysis of randomized and non-randomized human studies found heart rate lower by 3.84 bpm in forest than non-forest environments (95% CI −5.27 to −2.40; 563 participants; 13 trials). Another pooled analysis found reduced heart rate in a neutral subgroup of 14 people (SMD = -1.19; 95% CI = -1.72 to -0.66; p = 0.0003).

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  2. Physical Energy IncreaseCertaintyLowSourceRCTLarge effect20 cited studies · 1 other source

    A pooled analysis of randomized and non-randomized human studies found increased vigor in a neutral subgroup of 12 people (SMD = 1.23; 95% CI: 0.37 to 2.09; p = 0.009). Another pooled analysis of randomized trials found increased vitality in subgroup 3, by 1.996 POMS points.

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  3. Inflammation ReductionCertaintyLowSourceClinical13 cited studies

    A review reported that interleukin-6 (IL-6) decreased significantly in two of four studies that measured it. Another review described decreases in IL-6 and TNF- α among several reported changes during forest bathing.

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  4. Antioxidant Protection EnhancementCertaintyLowSourceClinical9 cited studies · 1 other source

    One review reported increased glutathione peroxidase in one study, while another reported reduced MDA in the forest group and no change in SOD. A review of randomized trials also described reduced MDA compared with an urban group among 20 people.

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  5. Cognitive Function ImprovementCertaintyLowSourceClinical4 cited studies

    A review reported cognitive decline improvements in two articles. In a pooled analysis of randomized trials involving 112 people, performance on an attention test improved slightly from before to midway through a nature-reserve walk, while it declined in an urban setting.

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  6. Social Function ImprovementCertaintyLowSourceClinical8 cited studies

    A quasi-experimental study involving 159 people found loneliness scores fell from 10.52 to 8.77 on a scale where higher scores indicate more loneliness (Cohen's d_rm = 0.33; B = -1.850, p < 0.001).

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  7. Immune System SupportCertaintyLowSourceClinical11 cited studies · 1 other source

    Reviews report increases in natural killer (NK) cell activity after forest therapy. One review identified an increase in one study, while another reported significant increases in seven of eight studies that measured NK cell activity.

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  8. Present Moment AwarenessCertaintyLowSourceClinical8 cited studies · 1 other source

    A randomized trial involving 74 people reported improvements across most measured variables, including mindfulness and well-being. A quasi-experimental study involving 159 people found mindfulness scores increased from 62.19 to 67.9 (Cohen's d_rm = 0.44; B = 5.602, p < 0.001).

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  9. Respiratory Health SupportCertaintyLowSourceClinical5 cited studies

    A review pooling randomized and non-randomized human studies reported that, compared with city walking, CAVI was lower by 0.42±0.72 and FEV1 and FEV6 increased by 0.19±0.26 and 0.22±0.36, respectively, among 951 people in its analysis. Another review reported higher FEV measurements in the forest group in one study.

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  10. Blood Pressure SupportCertaintyLowSourceClinicalSmall effectconflicting findings37 cited studies

    Pooled randomized and non-randomized human studies found average systolic blood pressure lower by 3.15 mmHg in forest settings than non-forest settings, and another pooled analysis found a reduction of 3.44 mmHg. Findings are not uniform: another review reported fewer benefits in physiological outcomes.

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  11. Blood Oxygen Saturation ImprovementCertaintyLowSourceClinical4 cited studies

    In a randomized trial involving 120 people, average oxygen saturation after walking was 97.45%, 1.45% higher than in the urban environment (96.11 ± 0.13%). A separate randomized trial involving 30 people also reported higher oxygen saturation after forest bathing than before it or after a city walk.

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  12. Cardiovascular Health SupportCertaintyLowSourceClinicalLarge effectconflicting findings19 cited studies

    A pooled analysis found heart rate and pulse rate lower by 3.84 bpm in forest than non-forest environments (95% CI −5.27 to −2.40; 563 participants; 13 trials). Findings differ: another pooled analysis reported fewer benefits in physiological outcomes among 3,554 people in its analysis.

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  13. Chronic Pain ReductionCertaintyLowSourceClinical3 cited studies · 1 other source

    A quasi-experimental study involving 61 people found pain decreased from before to after a forest therapy program, while the decrease in the control group was small and not significant. Findings differ: a pilot study involving 44 people found no significant difference in pain intensity (p = 0.421; d = 0.14).

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  14. Rumination ReductionCertaintyLowSourceClinical1 cited study · 1 other source

    A randomized trial involving 60 people found lower Rumination-Reflection Questionnaire scores (F(1,57) = 11.318, p = 0.001).

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  15. Memory ImprovementCertaintyLowSourceClinical1 cited study

    A quasi-experimental study involving 33 people reported improved immediate recall (p=0.001).

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  16. Spatial Reasoning ImprovementCertaintyLowSourceClinical1 cited study

    A quasi-experimental study involving 33 people reported a change in visuospatial/construction performance (p<0.001).

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  17. Verbal Fluency ImprovementCertaintyLowSourceClinical1 cited study

    A quasi-experimental study involving 33 people reported a change in language performance (p<0.001).

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  18. Alertness IncreaseCertaintyLowSourceClinical1 cited study

    An RCT with 49 healthy participants reported results across three alertness dimensions, with p < 0.001 and Cohen's d values of 0.751, 0.629, and 0.466.

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  19. Serotonin System SupportCertaintyLowSourceClinical2 cited studies

    A randomized trial involving 31 people found that blood serotonin increased after forest bathing compared with city walking among participants who did not take medications (p = 0.042).

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  20. Cholesterol Level ReductionCertaintyLowSourceClinical2 cited studies

    A randomized trial involving 36 people found a decrease in the log-transformed apolipoprotein ratio, described as a cardiovascular risk indicator; this is not a direct cholesterol measurement. Another randomized trial reported lower GLU, TG, and CHO after 7 days of forest therapy compared with 7 days in an urban environment.

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  21. Working Memory ImprovementCertaintyLowSourceClinical1 cited study

    An RCT with 60 participants reported a Digit Span Backward Test result of [F(1,57) = 6.164, p = 0.016].

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  22. Emotional Regulation ImprovementCertaintyLowSourceClinical2 cited studies

    A pilot study involving 9 people found lower scores after forest therapy on mood subscales for tension-anxiety, confusion, and anger-hostility, as well as on the Total Mood Disturbance score. A review also reported 16 cases relating to anger.

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  23. Balance ImprovementCertaintyLowSourceClinical2 cited studies

    An RCT involving 88 people found small improvements in both groups over time: 1.16% in the HG group and 2.63% in the FTG group. A pilot study in people with cancer also reported changes in SLS and Y-Balance scores.

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  24. Sleep Onset ImprovementCertaintyLowSourceClinicallong-term1 cited study

    A pilot study involving 29 people with cancer reported improvements in sleep onset time and other sleep measures. LSEQ GTS scores changed from 43.9 ± 19.8 at T1 to 70.3 ± 18.6 at T2 and 66.5 ± 20.6 at T3.

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  25. Physical Strength IncreaseCertaintyLowSourceClinical1 cited study

    A pilot study involving 29 people with cancer reported handgrip results of 20.5 ± 5.1 before and 22.5 ± 3.9 after the intervention.

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  26. Creativity BoostCertaintyLowSourceClinical1 cited study

    In a pilot study involving 15 healthy participants, the percentage who agreed or strongly agreed that they felt vital or creative increased from 36% before a guided forest therapy session to 60% afterward.

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  27. Vagal Tone ImprovementCertaintyLowSourceReviewnot used for recommendations2 cited studies

    Reviews describe forest environments as associated with increases in parasympathetic indicators and/or decreases in sympathetic indicators. Human evidence has not been established for this effect.

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  28. Parasympathetic ActivationCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    A proposed explanation is that forest bathing shifts activity toward parasympathetic dominance and reduces sympathetic nervous activity, which is described as underlying stress-reducing and cardiovascular benefits.

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Very low probability(4)
  1. Female Hormonal Balance SupportCertaintyVery lowSourceRCTTrivial effectnot used for recommendations1 cited study

    Studies did not support this effect: a pooled analysis found the effect for climacteric symptoms did not reach statistical significance (g = 0.196, p = 0.059).

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  2. Triglyceride Level ReductionCertaintyVery lowSourceClinicalnot used for recommendations4 cited studies

    A review found triglycerides significantly decreased in one of two studies that measured them. Another review summarized decreases in triglycerides across two studies.

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  3. Blood Glucose Level SupportCertaintyVery lowSourceClinicalnot used for recommendations4 cited studies

    In a randomized trial involving 36 people, average blood glucose decreased from 4.57 to 4.30 mmol/L after forest bathing (P < 0.0001) and was unchanged after urban bathing. Another randomized trial involving 24 people reported decreases in GLU, TG, and CHO after 7 days of forest therapy compared with 7 days in an urban environment.

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  4. Lung Capacity ImprovementCertaintyVery lowSourceClinicalnot used for recommendations1 cited study

    The studies did not support improved lung capacity: a pilot study involving 29 people with cancer found no significant changes in FVC or FEV_1. FVC changed from 2.8 ± 0.5 to 2.9 ± 0.5, and FEV1 from 2.3 ± 0.4 to 2.3 ± 0.4.

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What to expect

Some effects have been observed after a single session, but benefits were measured at the end of programmes, not shown to begin on a fixed day. Across outcomes, trials reporting benefits typically ran from 0.3 to 6 weeks, depending on the outcome. Longer-term persistence is less clear: one follow-up found an anxiety effect had fully faded by 4 weeks post-intervention. Reported harms occurred both after one session and during programmes lasting weeks.

Conditions it's used for

Complaints and diagnoses people take it for6 listed

Most likely to help, from the evidence we have

  1. DepressionCertaintyMediumSourceRCTLarge effect29 cited studies · 1 other source

    Pooled analyses of randomized trials reported reduced depressive symptoms, including in people with clinically diagnosed depression; one reported SMD -1.187, and another reported g=1.36. These findings concern depressive symptoms in studied participants, not necessarily everyone experiencing low mood.

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Low probability(4)
  1. Chronic PainCertaintyLowSourceClinical2 cited studies

    In a non-randomized comparative study of 61 people, the forest therapy group had improvements in pain and quality of life compared with the control group. A review also described studies reporting decreased pain and fewer trigger points.

    →
  2. Neck PainCertaintyLowSourceClinical1 cited study

    A systematic review of randomized and non-randomized human studies included one study of people with posterior neck pain, in which forest bathing reduced VAS pain and neck disability.

    →
  3. InsomniaCertaintyLowSourceReviewnot used for recommendations2 cited studies

    A review described a small prospective study suggesting forest therapy may help with insomnia in postmenopausal women. Other studies cited in reviews reported improved sleep quality in postmenopausal women and stressed medical staff.

    →
  4. FibromyalgiaCertaintyLowSourceReviewnot used for recommendations1 cited study

    A review described one randomized trial in which adding nature-based activities, including forest bathing, to usual care improved core fibromyalgia symptoms.

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Very low probability(1)
  1. MenopauseCertaintyVery lowSourceRCTnot used for recommendations1 cited study

    Studies did not support an effect for menopause: a pooled analysis of randomized and non-randomized human studies reported a subgroup g = 0.196, with a confidence interval that crosses zero (-0.204 to 0.596).

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Side effects

8 listed

Highest probability

  1. Muscle Ache (Myalgia)CertaintyLowSourceClinical1 cited study

    In a trial involving 48 people with hypertension, one participant reported leg pain after forest bathing sessions and was lost to follow-up at T2.

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  2. DizzinessCertaintyLowSourceClinical1 cited study

    In a randomized trial involving 36 people with hypertension, transient dizziness was reported alongside fatigue, mild headache, or elevated blood pressure.

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  3. HeadacheCertaintyLowSourceClinical1 cited study

    In a 2025 trial involving 36 people with hypertension, mild headaches were listed among transient effects, alongside dizziness, fatigue, and elevated blood pressure.

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  4. Allergic ReactionCertaintyLowSourceClinical1 cited study · 1 other source

    A 2019 review lists pollen allergies alongside snake bites, falls, and bruises, but this finding does not establish that the practice caused an allergic reaction.

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  5. Blood Pressure IncreaseCertaintyLowSourceClinical1 cited study

    In a quasi-experimental study of 38 people with cancer, systolic blood pressure increased by 4.0 mmHg (p=0.0159; effect size 0.384).

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  6. Injury Risk IncreaseCertaintyLowSourceReference knowledge1 other source

    Walking on uneven or slippery forest terrain can lead to trips and falls; the risk depends on the terrain and a person’s mobility.

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  7. Rhinitis (Runny Nose)CertaintyLowSourceReference knowledge1 other source

    Pollen and other outdoor allergens may trigger nasal allergy symptoms in susceptible people.

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Low probability(1)
  1. Physical FatigueCertaintyLowSourceReference knowledge1 other source

    Walks lasting two to four hours, especially on hills or uneven ground, can leave people unaccustomed to walking physically tired for the rest of the day.

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1 more mentioned only by users

Don't do it if

When to skip it or get medical advice first9 listed

Highest probability

  1. Allergies (General)CertaintyLowSourceReference knowledgeTheoretical

    Airborne allergens in forest environments may worsen active seasonal allergies or severe pollen sensitivity, affecting respiratory comfort and potentially diminishing the experience.

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  2. Iatrogenic ImmunosuppressionCertaintyLowSourceReference knowledgeTheoretical

    Soil and decaying wood can contain fungi and bacteria that may cause opportunistic infections in people taking immunosuppressants.

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  3. Chronic UrticariaCertaintyLowSourceTheoretical

    Exposure to plant terpenes, mold spores, or insect antigens in forest environments may trigger flares, even without a full allergic reaction.

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  4. Bleeding DisordersCertaintyLowSourceTheoretical

    Minor cuts from vegetation may lead to excessive bleeding when hemostasis is impaired.

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  5. Cerebellar AtaxiaCertaintyLowSourceTheoretical

    Impaired coordination and balance can increase the risk of falls on uneven ground.

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  6. FrailtyCertaintyLowSourceTheoretical

    Reduced muscle strength and endurance may increase the risk of falls or overexertion during forest walks.

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  7. OsteoporosisCertaintyLowSourceTheoretical

    Reduced bone density can increase the risk of fractures from falls on uneven forest paths.

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Low probability(1)
  1. VertigoCertaintyLowSourceTheoretical

    Vestibular dysfunction can impair balance, increasing the risk of falls on uneven forest terrain.

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Very low probability(1)
  1. Heart Disease (General)CertaintyVery lowSourceReference knowledgeTheoretical1 other source

    Long walks on hilly or uneven forest trails, especially far from medical help, can bring on chest pain or heart rhythm problems in people with severe or unstable heart disease, including after a recent heart attack, with unstable angina, or with uncontrolled heart failure.

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Who the trials left out

Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.18 listed
Left out by one trial each (12)

When you stop

Rebound and withdrawal after discontinuing3 listed

Highest probability

  1. Blood Pressure SupportCertaintyLowSourceClinicalloss of benefit1 cited study

    A pooled analysis of randomized and non-randomized human studies found that systolic blood pressure did not differ significantly from the control group 8 weeks after a 3-day forest therapy program.

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  2. Anxiety ReductionCertaintyLowSourceClinicalloss of benefit1 cited study

    In a pilot study involving 29 people, the number of distress-related problems had returned to baseline 4 weeks after the intervention, while DT scores remained stable.

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  3. Mood ImprovementCertaintyLowSourceReference knowledgeloss of benefit1 other source

    The mood lift associated with forest visits may fade over days to a few weeks after visits stop, with mood returning to its usual level.

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Interactions

Combine with caution

Highest severity first

  1. SupplementsYohimbineTheoreticalCaution

    Yohimbine increases norepinephrine release and can provoke anxiety, restlessness, and hypertension. It may counteract forest bathing’s aim of reducing sympathetic tone and trigger panic-like symptoms, particularly in people predisposed to anxiety.

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  2. SupplementsBeetroot ExtractTheoreticalCaution

    Beetroot Extract lowers blood pressure via nitric oxide; combined with forest bathing’s blood-pressure-lowering effect, it may cause excessive hypotension, dizziness, and increased fall risk while walking.

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  3. SupplementsCBD (Cannabidiol)SourceTheoreticalCaution

    CBD can cause dose-dependent sleepiness and impaired coordination, which may increase the risk of falls or disorientation during forest bathing, particularly on solo outings or uneven trails. The concern is greatest in these higher-risk settings.

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Okay to combine with

Highest probability of useful synergy

  1. PracticesBreathworkCertaintyMediumSourceReference knowledgePotentiating

    Breathwork may build on the parasympathetic activation associated with Forest Bathing; the combination is described as potentially supporting vagal tone, relaxation, and HRV more than either practice alone.

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  2. PracticesMeditationCertaintyMediumSourceReference knowledgePotentiating

    Mindfulness Meditation alongside Forest Bathing is described as potentially amplifying reductions in rumination and anxiety.

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  3. PracticesAromatherapyCertaintyMediumSourceReference knowledgeComplementary

    Forest air provides terpenes such as pinene and limonene; using conifer or citrus oils before or after Forest Bathing may extend its mood-enhancing and anxiety-reducing effects.

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  4. SupplementsAshwagandhaCertaintyMediumSourceReference knowledgeAdditive

    Ashwagandha is described as complementing Forest Bathing through cortisol regulation and GABAergic activity, alongside Forest Bathing’s stress-reducing effects.

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  5. SupplementsBacopa MonnieriCertaintyMediumSourceReference knowledgeAdditive

    Bacopa Monnieri may complement Forest Bathing through adaptogenic and cholinergic mechanisms, with proposed support for memory and calm.

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  6. SupplementsCBD (Cannabidiol)CertaintyMediumSourceReference knowledgeAdditive

    CBD (Cannabidiol) may complement Forest Bathing’s proposed anxiety-reducing and anti-inflammatory effects through serotonergic and endocannabinoid pathways.

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  7. SupplementsResveratrolCertaintyMediumSourceReference knowledgeComplementary

    Forest Bathing and Resveratrol are described as supporting antioxidant defenses through different routes: phytoncide exposure and increased endogenous antioxidants such as SOD and glutathione, respectively.

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Medium probability(10)
  1. PracticesFloat Tank / Sensory DeprivationCertaintyMediumSourceTheoreticalAdditive

    Using Float Tank / Sensory Deprivation after Forest Bathing is proposed to reinforce a nervous-system reset, with sequential use described as potentially downregulating the HPA axis.

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  2. PracticesGrounding / EarthingCertaintyMediumSourceTheoreticalComplementary

    Direct skin contact with the forest floor is proposed to increase electron transfer, potentially adding to Forest Bathing’s anti-inflammatory and circadian effects.

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  3. PracticesYogaCertaintyMediumSourceTheoreticalComplementary

    Gentle Yoga in a forest setting combines mindful movement and breath control with nature exposure, which may support stress resilience and mood.

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  4. PracticesOutdoor MeditationCertaintyMediumSourceTheoreticalComplementary

    Outdoor Meditation pairs deliberate attention with natural stimuli and may deepen relaxation and present-moment awareness.

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  5. PracticesCold Water SwimmingCertaintyMediumSourceTheoreticalComplementary

    Cold Water Swimming after Forest Bathing may complement stress resilience through proposed effects on parasympathetic rebound and mood involving cold shock proteins and norepinephrine regulation.

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  6. SupplementsL-TheanineCertaintyMediumSourceTheoreticalComplementary

    L-Theanine may pair with Forest Bathing by supporting calm focus, potentially deepening the relaxation response during mindful, alert attention.

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  7. SupplementsMagnesiumCertaintyMediumSourceTheoreticalAdditive

    Magnesium may complement Forest Bathing’s calming effects through GABAergic activity and muscle relaxation, with possible relevance to sleep quality.

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  8. PracticesNature Sounds ListeningCertaintyMediumSourceTheoreticalComplementary

    Listening to natural soundscapes during Forest Bathing may deepen sensory immersion and potentially add to reductions in anxiety and rumination.

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  9. PracticesBird WatchingCertaintyMediumSourceTheoreticalComplementary

    Bird Watching adds gentle, effortless attention to time in nature, complementing Forest Bathing’s sensory immersion without requiring strenuous activity.

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  10. PracticesTai ChiCertaintyMediumSourceTheoreticalComplementary

    Gentle Tai Chi in a safe, level natural setting pairs mindful movement with nature exposure and may complement their relaxation and stress-regulation effects.

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Weakens or is weakened by

Highest probability

  1. SupplementsCaffeineCertaintyMediumSourceReference knowledgeCompetitive

    High-dose caffeine before forest bathing may counteract parasympathetic activation, blunting its calming and HRV-enhancing effects.

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  2. PracticesCold ShowerCertaintyMediumSourceReference knowledgeCompetitive

    Cold exposure acutely activates the sympathetic nervous system and may interrupt forest bathing’s parasympathetic effects if a cold shower is taken immediately afterward. A shower taken too soon may cancel relaxation benefits.

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  3. PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceTheoreticalCompetitive

    Intense exercise immediately before forest bathing may delay the shift to parasympathetic dominance and reduce the restorative benefit of nature exposure.

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  4. PracticesSprint Interval TrainingCertaintyMediumSourceTheoreticalCompetitive

    Sprint interval training triggers a strong sympathetic response and cortisol release, which can oppose the calming, restorative state promoted by forest bathing.

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How it works

The mechanisms this practice works through25 listed · 4 established

Established mechanisms

  • Blood pressureCardiovascular regulationestablished

    Forest therapy reduced systolic and diastolic blood pressure compared with urban control.

    PMID 34639668PMID 36612777

  • Blood pressure and heart rateCardiovascularestablished

    CBFT significantly reduced systolic and diastolic blood pressure and pulse rate.

    PMID 33670337PMID 40724092

  • Natural killer (NK) cellsImmune functionestablished

    Forest bathing increases NK activity, number of NK cells, and intracellular levels of anti-cancer proteins (perforin, granulysin, granzymes).

    PMID 36328581PMID 40051516

  • Salivary cortisolHypothalamic-pituitary-adrenal (HPA) axisestablished

    Significant decrease in salivary cortisol levels after forest therapy, indicating reduced stress.

    PMID 26633447PMID 41605676

Proposed mechanisms

  • CortisolHypothalamic-pituitary-adrenal (HPA) axisproposed

    Forest therapy programs were associated with lowered salivary and serum cortisol levels, suggesting reduced stress response.

    PMID 25809507PMID 31787069PMID 32571202+2 more in Sources

  • Parasympathetic activityAutonomic nervous systemproposed

    Forest bathing may increase heart rate variability, particularly the high-frequency component, indicating increased parasympathetic nerve activity and relaxation.

    PMID 32571202PMID 36417344PMID 38420597+2 more in Sources

  • Autonomic nervous systemParasympathetic nervous system activationproposed

    Bamboo forest therapy increased parasympathetic nerve activity and suppressed sympathetic nerve activity, leading to relaxation and reduced stress hormones.

    PMID 31817971PMID 40724680

  • Brain natriuretic peptide (BNP)Cardiac functionproposed

    Reduction in BNP levels, indicating improved cardiac functional status.

    PMID 28362327PMID 40556459

  • Sympathetic and parasympathetic activityAutonomic nervous systemproposed

    The forest environment reduces sympathetic nerve activity and increases parasympathetic nerve activity, as indicated by decreased heart rate and pulse rate.

    PMID 28814305PMID 40051516

  • CortisolStress hormone regulationproposed

    Forest exposure decreases salivary cortisol concentrations, indicating reduced stress.

    PMID 38420597

  • Cortisol, blood pressure, heart rate, moodPsychophysiological stress reductionproposed

    Forest exposure is associated with reduced cortisol, blood pressure, and improved mood, indicating a relaxation response.

    PMID 32842490

  • Electrodermal activityStress responseproposed

    CBFT significantly reduced electrodermal activity, indicating lower physiological stress arousal.

    PMID 40724092

  • Endothelin-1 and Angiotensin II receptorsVasoconstrictionproposed

    Forest bathing decreased levels of ET-1 and Ang II receptors, which are strong vasoconstrictors, potentially contributing to blood pressure reduction.

    PMID 40556459

  • Frontal EEG alpha activityEmotional regulationproposed

    Forest bathing increases alpha wave activity in left frontal electrodes (associated with positive emotions) and decreases activity in right frontal electrodes (associated with negative emotions).

    PMID 41209809

  • Inflammatory cytokinesInflammatory responseproposed

    Forest bathing reduces inflammatory cytokines and oxidative stress, potentially benefiting cardiovascular health.

    PMID 38420597

  • Natural killer cellsImmune functionproposed

    Forest bathing increases NK cell activity and levels of perforin, granulysin, and granzymes, enhancing immune function.

    PMID 38420597

  • Natural killer cellsImmune systemproposed

    Phytoncides from trees increase natural killer cell activity and decrease adrenaline.

    PMID 28788101

  • Parasympathetic activityAutonomic nervous system regulationproposed

    Forest bathing enhances parasympathetic activity and reduces sympathetic activity, as indicated by changes in heart rate, blood pressure, and skin conductance.

    PMID 41209809

  • Parasympathetic and sympathetic nervesAutonomic nervous systemproposed

    Forest bathing increases parasympathetic nerve activity and reduces sympathetic nerve activity.

    PMID 36328581

  • Parasympathetic nervous systemAutonomic nervous systemproposed

    Forest bathing increases parasympathetic activity (HF HRV) and decreases sympathetic activity (LF HRV), promoting relaxation.

    PMID 28788101

  • Parasympathetic nervous system activityAutonomic nervous systemproposed

    Forest therapy increased PSNS activity and decreased SNS activity, as indicated by reduced LF/HF ratio and pulse rate.

    PMID 40556459

  • Pulse rateAutonomic nervous systemproposed

    Significant decrease in pulse rate after forest therapy, indicating a state of physiological relaxation.

    PMID 26633447

  • Salivary cortisolNeuroendocrine stress responseproposed

    Forest therapy reduced salivary cortisol concentration, indicating reduced psychological stress.

    PMID 36612777

  • Systolic and diastolic blood pressure, pulse rateAutonomic cardiovascular regulationproposed

    Authors report that forest viewing shifts blood pressure and pulse rate toward a normalized level, with the direction of change depending on initial values (Law of Initial Value).

    PMID 24858506

  • depression symptomsphysical activityproposed

    Regular physical activities such as stretching, playing, and walking through the urban forest therapy program have a positive effect on depression patients.

    PMID 36612825

Variations

5 documented

Typical protocol

87 protocolsEstimated

Across every study of this practice, whatever the variation.

120 min · 1×/week

Course
1.1 weeks
Per week
120 min
Rounds
1
Intensity
Low
Format
Group
Supervision
Instructor-led

Courses and single sessions · 41 repeated-course and 33 single-session protocols

84% of the corpus contributed

Guided Group Forest Bathing Walk

Beginner9/10supervision recommended90–120 min · Weekly

90–120 min · Weekly

Editorial
How often
Weekly
Intensity
Low
Time of day
Morning
Where
Outdoors
Research depth
Moderate

A certified guide leads a small group through slow walks, sensory invitations, and a quiet sit spot, with an optional sharing circle at the end. The format is designed for beginners seeking a supported group experience.

No equipment needed.

As studied

23 protocolsEstimated

The protocol the studies of this variation actually used.

90–120 min

Course
5 weeks
Intensity
Low
Format
Group
Supervision
Instructor-led

Courses and single sessions · 14 repeated-course and 7 single-session protocols

Derived from2749367028362327302085833122896031698811+18 more in Sources

How it's done7 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Meet your guide and group at the designated forest entrance; the guide will introduce the session's flow and safety guidelines.
  2. Begin with a brief grounding exercise—stand still, close your eyes, and take three deep breaths while noticing the sounds and smells around you.
  3. Walk slowly along the trail at an unhurried pace, focusing on the sensation of your feet touching the earth.
  4. At the guide's invitation, pause to engage one sense at a time: observe the light filtering through leaves, listen for bird calls, touch tree bark, or inhale the forest aroma.
  5. Participate in a guided 'sit spot'—find a comfortable place to sit quietly for 10–15 minutes, simply observing without agenda.
  6. Reconvene for a sharing circle, where you may optionally express what you noticed or felt during the experience.
  7. Close with a moment of gratitude or a gentle stretching sequence before departing.

Cues

  • · Let go of goals—there is no destination or distance to cover.
  • · If your mind wanders, gently return attention to your senses.
  • · Walk as if in slow motion, allowing your body to relax.

Common mistakes

  • Rushing or treating it as a hike—forest bathing is about being, not doing.
  • Using a phone or camera during the session, which disrupts sensory immersion.
  • Talking excessively, which can distract from the internal experience.
Studied protocols22 on file
  • 90 min· 1×/week· 10 weeks· n=52· A repeated coursePMID 30208583
  • 120 min· 1×/week· 11 weeks· n=84· A repeated coursePMID 31698811
  • 120 min· 1×/week· 6 weeks· n=47· A repeated coursePMID 36612825
  • 120 min· 1×/week· 6 weeks· n=44· A repeated coursePMID 38063607
  • 90 min· 1×/week· 3 weeks· n=24· A repeated coursePMID 38276796
  • 120 min· 1×/week· 8 weeks· n=29· A repeated coursePMID 41210316

Showing 6 of 22 — the rest are in Sources

Intensive Forest Therapy Retreat

Intermediate8/10supervision recommended180–210 min · As needed

180–210 min · As needed

Editorial
How often
As needed
Intensity
Low
Time of day
First half of the day
Where
Outdoors
Research depth
Minimal

The retreat combines daily forest walks with activities such as guided meditation, gentle stretching, nature crafts, mindful meals, and extended quiet observation. Its schedule also includes breaks and rest periods.

No equipment needed.

As studied

9 protocolsEstimated

The protocol the studies of this variation actually used.

180–210 min

Course
1 week
Longest single session studied
281 min
Intensity
Low
Format
Group
Supervision
Instructor-led

Courses and single sessions · 2 repeated-course and 7 single-session protocols

Derived from2580950726633447338681423457444636361384+4 more in Sources

How it's done7 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Arrive at the retreat center and receive an orientation from the forest therapy guide, including the daily schedule and safety information.
  2. Begin each morning with a 30-minute guided meditation or gentle stretching in a forest clearing.
  3. Engage in a 60–90 minute slow, mindful walk with sensory invitations, similar to a standard forest bathing session.
  4. After a break, participate in a nature-based activity such as leaf printing, tea ceremony using local herbs, or journaling under a tree.
  5. Have a mindful lunch outdoors, eating slowly and noticing flavors and textures.
  6. In the afternoon, spend time in a 'sit spot' for 45–60 minutes, observing and connecting with the environment.
  7. End the day with a group sharing circle and a brief relaxation exercise before returning to lodging.

Cues

  • · Fully disconnect from digital devices for the retreat duration.
  • · Allow emotions to surface without judgment—crying or laughter is normal.
  • · Stay hydrated and protect yourself from sun/insects as needed.

Common mistakes

  • Overexerting yourself physically—this is not a boot camp.
  • Comparing your experience to others' during sharing circles.
  • Skipping rest periods, which can lead to fatigue rather than restoration.
Studied protocols7 on file

Showing 6 of 7 — the rest are in Sources

Self-Guided Forest Therapy Walk

Intermediate7/1030–60 min · Weekly

30–60 min · Weekly

Editorial
How often
Weekly
Intensity
Low
Time of day
Any time
Where
Outdoors
Research depth
Minimal

This independent variation pairs slow walking on a familiar trail with sensory attention, alternating focused noticing with awareness of the surroundings as a whole. It is suited to people who prefer solitude or have some experience with mindfulness in nature.

No equipment needed.

How it's done7 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Choose a quiet forest trail or green space you know well; leave your phone on silent or behind.
  2. Stand at the trailhead and set an intention—for example, 'I will notice three new things today.'
  3. Walk at a pace that feels half your normal speed, paying attention to the rhythm of your breath and footsteps.
  4. Stop after 10 minutes and engage your senses one by one: look closely at a leaf, listen for the furthest sound, feel the texture of a tree trunk.
  5. Find a spot to sit for 5–10 minutes, closing your eyes and focusing on the interplay of sounds, scents, and air on your skin.
  6. Resume walking, alternating between focused sensory attention and open awareness of the whole environment.
  7. End by standing still for a minute, acknowledging the experience with a few deep breaths.

Cues

  • · There is no right or wrong way—simply notice what arises.
  • · If you feel restless, slow down even more.
  • · Use the phrase 'I notice...' to anchor your attention.

Common mistakes

  • Choosing a busy or noisy trail that prevents deep relaxation.
  • Trying to cover a specific distance instead of letting curiosity guide you.
  • Judging your experience as 'not good enough'—accept whatever happens.
Studied protocols1 on file

Virtual Forest Bathing Experience

Beginner6/1020–30 min · Daily

20–30 min · Daily

Editorial
How often
Daily
Intensity
Very low
Time of day
Any time
Where
Indoors
Research depth
Minimal

This indoor adaptation uses forest video and natural sounds, so it can be done when outdoor access is limited, including for people with mobility constraints or in urban settings. The practice relies on looking at the scene and listening with eyes closed rather than walking outdoors.

Equipment: screen or VR headset, headphones, forest video/audio recording

As studied

3 protocolsEstimated

The protocol the studies of this variation actually used.

30 min

Course
0.8 weeks
Intensity
Low

A repeated course

Derived from323847274204657642253527

How it's done7 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Set up a comfortable, quiet space with a screen or VR headset and headphones.
  2. Choose a high-definition forest video with natural soundscapes (e.g., birdsong, rustling leaves, flowing water).
  3. Sit in a relaxed but upright posture, with your hands resting on your thighs.
  4. Start the video and take five slow, deep breaths while looking at the overall scene.
  5. Let your gaze wander softly across the screen, noticing colors, movement, and light without focusing on any single object.
  6. Close your eyes for a few minutes and just listen, imagining yourself in that forest.
  7. Gradually bring your awareness back to the room, wiggle your fingers and toes, and open your eyes when ready.

Cues

  • · Treat the experience as real—suspend disbelief to deepen immersion.
  • · If your mind drifts to daily tasks, gently return to the sounds.
  • · Use a diffuser with forest essential oils (e.g., pine, cedar) to enhance the effect.

Common mistakes

  • Multitasking or checking your phone during the session.
  • Watching with a critical eye—allow the images to wash over you.
  • Sitting in an uncomfortable position that distracts from relaxation.
Studied protocols3 on file

Micro-Sensory Forest Bathing

Beginner5/1015–20 min · As needed

15–20 min · As needed

Editorial
How often
As needed
Intensity
Very low
Time of day
Any time
Where
Indoors or outdoors
Research depth
Minimal

This is a brief sensory practice that can be done near a natural feature outdoors or from a window, making it an option for limited mobility or a busy schedule. It focuses on one sense at a time before ending with a few minutes of quiet breathing.

No equipment needed.

As studied

4 protocolsMeasured

The protocol the studies of this variation actually used.

20 min

Course
0.3 weeks
Rounds
1

Courses and single sessions · 1 repeated-course and 3 single-session protocols

Derived from17435354174353562288828124858506

How it's done6 steps · 3 cues · 3 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Find a spot where you can see or be near a tree, plant, or natural element—outdoors is ideal, but a window works.
  2. Stand or sit comfortably and take three slow, deep breaths to center yourself.
  3. Focus on one sense at a time for about 2–3 minutes each: look at the shapes and colors, listen for natural sounds, feel the air or touch a leaf.
  4. If possible, engage smell by crushing a leaf or noticing the earthy scent after rain.
  5. Spend the final minutes with eyes closed, simply breathing and absorbing the sensations.
  6. Open your eyes and gently stretch before returning to your day.

Cues

  • · Even a single tree can be a powerful anchor.
  • · Treat this as a mini-vacation for your mind—no agenda.
  • · If outdoors, remove your shoes for a moment to feel the ground if safe.

Common mistakes

  • Rushing through the senses—give each one your full attention.
  • Choosing a spot with heavy human-made noise or distractions.
  • Expecting immediate dramatic results; the effect is subtle and cumulative.
Studied protocols4 on file

How to start

Community experience

Based on 66 public posts from Bluesky, Reddit, YouTube, Hacker News, and Phoenix Rising.

Signal found9 signals5 platforms
Bluesky 23Reddit 20YouTube 14Hacker News 6Phoenix Rising 3

What people report it did

4 outcomes mentioned across 66 public reports. A report often mentions several, so these counts do not add up to the total.

Reported benefits3

Reported side effects1

What people report doing

Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.

How often6 mentions

Daily4As needed2

Intensity7 mentions

Low5Moderate2

Where22 mentions

Outdoors19Clinic3

When3 mentions

Morning3

Session lengthas written

“1-2 hours”“90 minutes”

How long they've practisedas written

“6 months”

References

122 screened · 101 analysed · 103 listed below

Studies and sources cited on this page. Evidence quality varies — check the grade on each.

  1. Effects of Forest Therapy on Depressive Symptoms: A Systematic Review and Meta-Analysis.Psychol Res Behav Manag2026Meta-analysisBn=2169
  2. Forest therapy for psychological stress and emotional disorders: a systematic review and meta-analysis.BMC Public Health2026Meta-analysisBn=1876
  3. Validating the Effectiveness of Forest Therapy Programs for Middle-Aged Korean Women: A Systematic Review and Meta-Analytic Approach.Healthcare (Basel)2026Meta-analysisB
  4. Thermal conditions modulate urban forest therapy outcomes: a meta-analytic review.Sci Rep2025Meta-analysisBn=312
  5. Benefits of forest therapy for adult mental health: a systematic review and meta-analysis based on the Profile of Mood States (POMS).Front Psychol2025Meta-analysisBn=851
  6. The effects of forest bathing on psychological well-being: A systematic review and meta-analysis.Int J Ment Health Nurs2023Meta-analysisBn=3554
  7. The Effects of Forest Therapy on the Blood Pressure and Salivary Cortisol Levels of Urban Residents: A Meta-Analysis.Int J Environ Res Public Health2022Meta-analysisBn=2270
  8. Does Forest Therapy Have Physio-Psychological Benefits? A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Int J Environ Res Public Health2022Meta-analysisBn=255
  9. Effects of Forest-Based Interventions on Mental Health: A Meta-Analysis of Randomized Controlled Trials.Int J Environ Res Public Health2022Meta-analysisBn=332
  10. Effect of Forest Therapy on Depression and Anxiety: A Systematic Review and Meta-Analysis.Int J Environ Res Public Health2021Meta-analysisB
Show all 103 references

    Diatelos provides general wellness information based on published research. It is not medical advice. Talk to a clinician before starting any new supplement or practice, especially if you have a health condition, are pregnant, or take medication.