Forest bathing: How nature might help with stress

Australia’s landscapes have long been intertwined with well-being, offering a sense of calm and almost instinctive connection. For over 50,000 years, Aboriginal Australians have lived in harmony with the land, following the principle of “touching the Earth lightly”—taking only what’s needed and honouring the natural rhythms of the environment.

This deep respect for nature is mirrored in forest bathing, or Shinrin-yoku, a Japanese practice that invites us to immerse ourselves in the sights, sounds, and scents of forests to relax and recharge. Simple yet profound, it’s a way to let the natural world—whether a sprawling bushland or a quiet local park—work its restorative magic on both mind and body.

Picture yourself wandering beneath towering gums, pausing to listen to the trickle of a rainforest creek, or breathing deeply under the open canopy of a eucalypt grove. Forest bathing offers a gentle yet powerful means to reconnect with nature and nurture your well-being. Let’s dive into how this practice works and why it’s more relevant than ever in today’s busy world.

What is forest bathing?

Forest bathing, or Shinrin-yoku, translates to "taking in the forest atmosphere." This Japanese practice encourages slowing down, being mindful, and fully engaging your senses in nature—quite different from hiking or exercising, which focuses on movement and goals.

Emerging in Japan during the 1980s as a response to rising stress and mental health challenges in urban areas, forest bathing has since gained global recognition as a powerful form of nature therapy. It’s not about physical effort or reaching a destination but about embracing stillness, staying present, and letting the natural world envelop you—much like a calming bath for the mind and soul.

The science behind nature and stress relief

Forest bathing, or Shinrin-yoku, is not just a relaxing escape—there’s scientific support that the practice may offer mental and physical health benefits. Research shows that spending time in nature may reduce stress, enhances well-being and improves a range of health outcomes. Here’s how it works:

Positive effects on mental health

Exposure to green spaces does more than lift your mood. One study(Source: A) shows that spending time in nature is linked to improved mental health and lower blood pressure for some people. 

Benefits for children and urban dwellers

Time spent in nature may also have benefits for children. Research (Source: B) suggests that kids who spend more time outdoors may experience greater cognitive function. For those living in cities, studies (Source: C) suggest that urban green spaces like parks and gardens, the greater the positive associations with improved physical health, including a reduced risk of cardiovascular issues.

Green spaces for healthier communities

Urban green spaces aren’t just beneficial for individuals—they also promote healthier, more balanced communities. Research (Source: D) highlights how parks and open spaces improve personal well-being and contribute to a healthier urban environment. Even more recently, studies (Source: E) have found that people who spent time outdoors after the pandemic experienced improved mental health and wellbeing.

The power of phytoncides

Forest bathing can result in exposure to phytoncides, natural compounds that trees and plants release to defend against bacteria and insects. These include terpenes like limonene, α-pinene, and β-pinene (Source: F).

Terpenes are naturally found in many plants and are well-known for their aromatic properties. You’ll find them in herbs and other natural remedies, where they’re believed to have powerful antioxidant and anti-inflammatory effects. 

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Forest bathing also linked to boosting serotonin production (Source: G), a chemical that helps regulate mood, making nature a natural remedy that may be effective in reducing stress and offering a calming, uplifting experience.

How to practice forest bathing

Forest bathing doesn’t require special training or gear—just a willingness to slow down, unplug, and connect with nature. Here’s how to get started:

Choose your location

Pick a natural spot where you can find peace and quiet—whether it’s a forest, park, or garden. The more greenery, the better, but even a small urban park can work. Iconic locations like the Daintree or Blue Mountains are ideal, but any place with trees and plants can provide a tranquil environment.

Leave your devices behind

To fully experience forest bathing, step away from the digital world. Turn off your phone or leave it tucked away. It’s your time to be present and free from distractions.

Engage your senses

Forest bathing is about tuning in to the sights, sounds, and textures around you.

• Sight: Notice the light filtering through the leaves, the shades of green, and the patterns in the bark.
• Touch: Feel the roughness of tree bark, the softness of moss, or the coolness of a nearby stone.
• Sound: Listen for birdsong, rustling leaves, or the gentle flow of water.
• Smell: Breathe in the earthy forest scent, wildflower aromas, or the freshness of pine.
• Taste: Pack a simple snack—fresh fruit is a great choice to match the natural setting.

Take your time

There’s no rush in forest bathing. Explore at a slow, mindful pace. Wander through the trees, sit quietly, or find a spot to meditate. It’s about moving with intention and embracing nature’s rhythm.

Be present

Let go of distractions and focus on your surroundings. Feel the ground beneath your feet, the air around you, and the peace within the moment. Deep breathing and mindful observation can help clear your mind.

There’s no right or wrong way.

There’s no wrong way to practice forest bathing. Whether you’re walking, sitting, or simply standing still, the goal is to immerse yourself in nature and allow it to restore your mind and body.

Forest and nature bathing in Australia

Australia’s diverse landscapes make it an incredible destination for forest bathing. While lush rainforests like Daintree in Queensland, Gondwana rainforests in New South Wales and Tasmania’s ancient forests offer serene settings for immersing yourself in nature, there’s much more to explore beyond these tropical havens.

From the towering eucalyptus trees of the Blue Mountains to the rugged beauty of the outback, Australia’s natural environments provide a wide range of opportunities for connecting with the land. Whether you’re strolling along the coastal bushland of Victoria’s Great Otway National Park, meandering through the temperate forests of the Grampians, or exploring the tranquil woodlands of the Australian Alps, each landscape offers its own calming effects.

Even Australia’s dry, expansive deserts have their own sense of serenity, where the quiet, wide-open spaces can encourage deep reflection and a unique kind of peace. The striking beauty of the red sand dunes and salt lakes can offer an unexpectedly refreshing experience for the mind and soul.

Australia’s national parks and reserves—many of which are UNESCO World Heritage sites—are perfect for forest bathing. Whether immersed in the ancient beauty of the rainforests or soaking in the stillness of the bush, the country’s incredible biodiversity and natural beauty create an ideal backdrop for nurturing your well-being.

Plan your next forest adventure

Ready to give forest bathing a try? Gather some friends, lace up your walking shoes, and explore a nature reserve or rainforest. Picture yourself under the shade of towering gums or by the gentle flow of a creek—nature is waiting to work its magic.

Whether you’re strolling under eucalyptus trees or soaking in the tranquillity of a rainforest creek, forest bathing is a simple way to nurture your well-being.

Take a deep breath and step into the forest––let nature do its magic.