If, sometimes, you find yourself thinking, “I need to go to the woods for a reset,” take it as a message from within. Forests replenish us, and nothing else can do it quite the same.
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Leave technology behind
If you’re about to grab your phone and head into the woods with your favourite podcast while enjoying the benefits of the forest, you may want to reconsider. Forest bathing is supposed to be a contemplative and technology-free activity (save for an emergency call, should it be necessary)—even when done in a group.
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The magic within
The awe of being in the presence of trees is undeniable. It also comes with a plethora of health benefits, from physical to psychological. The connection between humans and forests goes way back, though it’s likely that our early ancestors had precious little time to enjoy the sights, given the need for nourishment and … well, staying away from predators.
A brief history of forest bathing
The term “forest bathing,” which is shinrin-yoku in Japanese, was coined in 1982 by Tomohide Akiyama. He was working as a forestry administrator in Japan and became aware of the immune-promoting benefits of phytoncides (volatile compounds produced by certain trees that have health-promoting qualities). Phytoncides play a role in defending against pathogens and predators, as well as attracting pollinators.
“Faced with rising burnout and lifestyle diseases, due to the rise of office work, the Japanese Forest Agency promoted time in nature as preventive medicine. Decades of research have since validated its benefits on immunity, mood, cardiovascular health, and more,” says Jorg Sprave, certified forest bathing instructor with Treeming.org, an internationally recognized community and education hub on nature connection.
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Herbs for cold and flu bugs
You know how it goes: your eating and sleeping habits aren’t too bad, and you keep a good exercise routine going, but the occasional cold or flu bug can still get you. Herbs to the rescue!
- Echinacea may help prevent upper respiratory tract infections, though it’s unlikely to influence the duration of a cold.
- Thyme has antimicrobial properties and may help with improving cough symptoms.
- Allium family plants such as garlic and onion[SETBOLD] may have a negative impact on your social life, but garlic may reduce the duration of colds, while onion may reduce the risk of getting sick.
- Elderberry may be helpful in treating viral infections.
- Ginger can be a powerful antibacterial and antiviral agent.
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Benefits of forest bathing
Few of us would disagree that quiet walks or simply resting in the forest come with improved psychological well-being. Spending time in the woods has a positive impact on the cardiovascular system, as it can help lower heart rate and blood pressure.
Taking a walk in the woods can lower stress, and when done regularly, forest bathing can help improve sleep quality, which can in turn positively impact stress and blood pressure.
“Even a single session can lower cortisol levels, reduce heart rate, and shift the nervous system into parasympathetic mode―the “rest and digest” state,” says Sprave. “Participants often report feeling clearer, more grounded, and emotionally uplifted after just one walk.”
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Canada’s forests and trees
- There are 367 million hectares (1.4 million square miles) of forests across Canada.
- Coniferous forests account for 68 percent of all forested areas in Canada (spruce being the most common).
- Celebrate National Tree Day 2025 on September 24 and 27.
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Improved immune defense, anyone?
If you’re a dedicated year-round forest walker, you may have noticed that you don’t get sick as often. It’s not wishful thinking. Time in the forest has a positive effect on our immune system, increasing the number and activity of cells adequately called “natural killer” cells. Natural killer cells actively seek and destroy cancer and virus-infected cells, which is why we want enough of them functioning at their best capacity.
Forest walking also increases the levels of intracellular anticancer proteins, the effects of which were shown to last for up to seven days after the forest walk.
“Science shows that coniferous trees like pine, cedar, and cypress emit high amounts of terpenes or phytoncides, which are natural compounds that trees give each other to keep healthy,” says Sprave.
Would any patch of trees do?
The answer lies somewhere in between “it depends” and “it’s complicated.” Research points to the increased benefits of forest bathing (in an actual forest) compared to walking in an urban park.
One big reason is that the air quality is vastly superior in a forest, which translates into better cardiovascular health than we get in an urban park. But few can just take off into the woods on a whim, so we have to save forest visits for weekends and vacation time.
While some city parks are better than others, having more people visit them can become a catalyst for improved green spaces, green canopies, and, therefore, better air quality within urban areas. Also, research has shown that urban trees can also confer a range of health benefits, from lower blood pressure to improved cognitive function and stress reduction.
A guide to forest bathing
If your usual green-space routine is going for a run or a hike, keep at it. When it comes to forest bathing, however, the how-to is quite different. “Forest bathing is not hiking or jogging,” says Sprave. “It’s about slowing down and engaging the senses mindfully.”
While more time spent in the forest is better, the practice of forest bathing is forgiving, as far as the length of time is concerned. “The ideal session lasts two to three hours, but even 20 or 30 minutes can have measurable effects, because the key is presence, not distance or intensity,” says Sprave:
- Immerse yourself in the space by savouring sounds, smells, and textures. You can walk or be stationary—hugging trees is allowed and highly recommended!
- Walk barefoot, if it’s safe to do so, and dip your feet in water if you happen upon a creek. Feel the ground and observe how it adds to your experience.
- If you’re doing forest bathing as part of a group or with a guide, a gentle closing ritual or group sharing can be a wonderful way to end this immersive experience, suggests Sprave.
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Add-ons for forest bathing
- Bring along your journal or sketch pad.
- Engage in breathwork or light stretching during your session.
- Pack a Thermos with your favourite tea; a comforting cup at the end of your visit may just be the perfect way to marry the benefits of “drinking in” the forest while sipping your brew.
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This article was originally published in the September 2025 issue of alive magazine.