Cover City dwellers have long been advised to reconnect with nature to reduce stress—forest bathing is the latest wellness trend that is actually getting them to do so. (Photo: Drazen Zigic / Freepik)
City dwellers have long been advised to reconnect with nature to reduce stress—forest bathing is the latest wellness trend that is actually getting them to do so. (Photo: Drazen Zigic / Freepik)
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From lower cortisol to sharper memory, here’s what really happens when you try forest bathing
In an age where most wellness trends feel more like Instagram props than actual therapy, forest bathing offers something that’s both ancient and biologically effective. The practice, although new in the TikTok circle, is actually rooted in the Japanese tradition of shinrin-yoku. It isn’t about hiking, exercising or even goal-setting. It’s about deliberate, unhurried immersion in a natural forest environment. Here’s what actually happens to your body and brain when you try forest bathing properly.
But first, what is forest bathing?
The term was coined in Japan in the 1980s as shinrin-yoku, which translates to “taking in the forest atmosphere”. It involves slow, intentional time spent in a forest environment, fully engaging your senses without distractions. No tracking steps, no podcasts, no phones. Think of it as a sensory recalibration—a quiet, observational presence in nature that encourages physiological and neurological shifts
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1. Cortisol levels drop
Several peer-reviewed studies, including a 2025 study in Frontiers (Public Mental Health), have found that forest bathing can significantly reduce cortisol, the hormone associated with stress. Unlike urban walks, time in forested environments seems to lower sympathetic nervous system activity, which governs the fight-or-flight response. This means your body isn’t just relaxed, but it’s also chemically shifting into a more balanced, less reactive state.
2. Your parasympathetic nervous system activates
Alongside a dip in cortisol, forest bathing enhances parasympathetic activity, as cited in the Global Advances in Health and Medicine Journal. This is your rest-and-digest mode: slower heart rate, deeper breathing, improved digestion. The shift isn’t subtle either. Even short, two-hour sessions have been shown to alter heart rate variability, a key marker of nervous system balance.
3. Natural killer (NK) cell activity increases
In a landmark study by Qing Li, an expert in forest medicine, participants who spent time forest bathing showed a significant boost in natural killer cells, white blood cells critical for immune defence. The effect lasted for up to a week after the experience, and some studies suggest the volatile organic compounds emitted by trees (called phytoncides) may be responsible.
4. Prefrontal cortex activity slows down
The prefrontal cortex governs executive functions like planning, analysing and self-criticism. Constant activation—common in modern life—can lead to burnout and rumination. According to a 2015 study by the International Journal of Environment Research and Public Health, forest bathing appears to quiet this region, encouraging a shift toward more meditative brain states. Think less overthinking, more being.
5. Blood pressure improves
Research from 2020 specifically on forest bathing for hypertensive adults found that, while the activity is not a cardiovascular workout, the physiological changes it triggers can benefit heart health. Studies show participants often experience a drop in both systolic and diastolic blood pressure after forest exposure. These aren’t dramatic drops, but they are measurable and consistent.
6. Mood stabilises
Time in forests has been linked to reduced anxiety and improved mood scores. In his research, forest bathing expert Qing Li found that subjects who walked through forest environments reported lower levels of hostility and depression compared to those in urban settings. The sensory richness—visual, olfactory, auditory—seems to offer a unique form of psychological nourishment.
7. Inflammation may decrease
Although research is still in its early stages, some evidence points to forest bathing’s potential in lowering inflammation markers like C-reactive protein (CRP). Chronic inflammation is associated with conditions ranging from heart disease to depression, so the implications here could be significant, even if not yet fully understood.
8. Attention and memory sharpen
Forest bathing is also being looked at through the lens of cognitive performance. A study published in Urban Forestry & Urban Greening found that participants who spent time in green spaces showed improvements in working memory and attention spans. The theory? Nature reduces cognitive fatigue and restores focus, much like a mental reset button.
9. Sleep quality improves
Though few studies look at forest bathing and sleep directly, many of the downstream effects—lower stress, better mood, reduced inflammation—contribute to deeper, more restorative sleep. Anecdotally, many report sleeping more soundly after a day spent among trees, and research into similar nature-based interventions backs this up.
10. You build sensory intelligence
Unlike screen-based relaxation methods, forest bathing is multisensory. The scent of damp earth, the dappled light through leaves and the irregular pattern of birdsong recalibrate your senses. Over time, forest bathing may make you more attuned to your environment, increasing sensory sensitivity in a way that’s both grounding and mentally stimulating.
Forest bathing won’t cure chronic illness or undo burnout overnight. But it can engage your body’s systems in a way most wellness trends can’t claim. In a culture of excess, that kind of subtlety might just be the most luxurious offering of all.
Chonx Tibajia is a senior editor at Tatler Asia’s T-Labs team, where she writes widely on lifestyle subjects including beauty, style, entertainment and travel. She has a long career in journalism, including roles as a columnist at The Philippine Star, and is the founder of the creative platform Pineappleversed. Beyond Tatler, her bylines appear in regional lifestyle and business publications, showcasing a broad portfolio that spans beauty trends, travel guides and culture pieces.
