Forest Therapy & Nature Connection Resources

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Shinrin-Yoku, known in English as Forest Bathing, is a Japanese wellness practice that involves slowing down, opening your senses, and immersing yourself in the atmosphere of the forest. Developed in Japan in the 1980s as a public health initiative, Shinrin-Yoku is now widely researched for its evidence-based benefits on physical, mental, and emotional wellbeing.

Scientific studies show that when we spend unhurried, sensory-based time in woodland environments:

• Stress hormones (cortisol and adrenaline) decrease
• Heart rate and blood pressure lower naturally
• The parasympathetic nervous system activates, supporting calm and restoration
• Immune function increases, particularly through elevated NK (natural killer) cell activity
• Exposure to phytoncides (tree-released compounds) enhances immune health and reduces inflammation
• Anxiety and rumination decrease, while mood, clarity, and emotional balance improve

Shinrin-Yoku is not hiking, exercising, or learning about nature.
It is a sensory, therapeutic practice of being with nature: noticing, receiving, and allowing the forest to support your body and mind in returning to balance.



Physical Health Benefits

  • Reduces stress hormones: Within minutes of entering a woodland, cortisol, adrenaline, and heart rate begin to lower as the body shifts from the stress-response (sympathetic) into the rest-and-repair state (parasympathetic).

  • Supports heart health: Forest exposure gently reduces blood pressure and improves heart-rate variability — key markers of cardiovascular wellbeing.

  • Boosts immune function: Trees emit natural essential oils called phytoncides which, when inhaled, increase the number and activity of natural killer (NK) cells that fight viruses and support immune resilience for up to a week after exposure.

  • Improves sleep and energy: Morning light filtering through trees helps regulate circadian rhythm and melatonin, improving sleep quality and natural energy cycles.

  • Enhances respiratory health: Breathing in clean, humidified air filled with organic compounds from trees nourishes the lungs and supports healthy breathing patterns.

  • Reduces inflammation: Regular contact with nature: walking, touching the earth, breathing forest air has been linked to lower systemic inflammation and healthier immune regulation.

  • Improves mobility and balance: Gentle walking on uneven forest ground engages stabilising muscles and supports physical coordination without strain.

Mental & Emotional Health Benefits

  • Calms the mind: The soft, rhythmic stimuli of nature — birdsong, rustling leaves, flowing water — gently reduce activity in the brain’s fear and worry centres (amygdala), quieting anxiety and overthinking.

  • Restores focus and mental clarity: According to Attention Restoration Theory, natural environments allow the brain’s prefrontal cortex to rest, improving concentration, memory, and creativity.

  • Lifts mood and emotional wellbeing: Exposure to sunlight, plant aerosols, and soil microbes such as Mycobacterium vaccae increases serotonin — the “feel-good” neurotransmitter that enhances mood and reduces symptoms of depression.

  • Releases tension and supports nervous-system regulation: Slow breathing and gentle sensory focus increase vagal tone, helping the body move out of “fight, flight, or freeze” into grounded calm.

  • Encourages presence and mindfulness: Using all five senses to connect with the living world brings you back into the moment, supporting emotional regulation and self-connection.

  • Encourages belonging and connection: Sharing forest experiences in community supports co-regulation: our nervous systems synchronise through breath, tone, and rhythm, helping us feel safe and seen.

  • Builds emotional resilience: Over time, regular forest immersion strengthens the nervous system’s ability to return to balance after stress, creating a greater sense of steadiness and inner safety.

  • Supports self-expression and creativity: As mental noise softens, intuition and imagination awaken: the natural outcome of a calm and connected mind.

Scientific Research Highlights

  • Li Q et al., 2010 — Environmental Health & Preventive Medicine: forest air increases immune-cell activity and lowers cortisol.

  • Park BJ et al., 2010 — International Journal of Environmental Research and Public Health: Shinrin-Yoku reduces heart rate and blood pressure.

  • Berman MG et al., 2008 — Psychological Science: nature exposure improves cognitive function and mood.

  • Ulrich RS et al., 1991 — Journal of Environmental Psychology: natural views accelerate stress recovery.

  • Bratman GN et al., 2015 — PNAS: nature reduces rumination and deactivates the subgenual prefrontal cortex.

  • Figueiro MG et al., 2017 — Sleep Health: morning light exposure improves circadian rhythm and sleep quality.

  • Morrison I, 2016 — Philosophical Transactions B: affective touch releases oxytocin and reduces stress.

  • White MP et al., 2019 — Scientific Reports: two hours per week in nature significantly increases wellbeing.

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