What is Forest Bathing? 6 Countries 6 Different Forests
Forest bathing is an immersive experience that encourages individuals to connect deeply with nature. It involves taking a leisurely walk in a forest or natural area, focusing on the sights, sounds, and smells of the environment rather than the distance or the destination the path takes you.
‘Shinrin-yoku,’ originally from Japan, is gaining popularity as studies continue to prove its effectiveness in improving mood, reducing stress, and promoting overall well-being. As urban living increasingly disconnects people from nature, the benefits of this practice have become even more relevant.
What is Forest Bathing?
Forest bathing was first introduced by Japan’s Ministry of Agriculture, Forestry, and Fisheries in 1982 to motivate people to spend more time in nature. Since then, its growing popularity has spurred approx. 300 scientific studies on ScienceDirect, highlighting the emotional, restorative, and revitalizing benefits of being in natural, especially forested, environments.
So what is forest bathing? In short, it is spending time outdoor. It is a simple slow walk in a forested area when you focus on the sights, sounds, and scents. You should remain in the present and aware of your surroundings. You should allow both your mind and your body to unwind.
How to Do Forest Bathing?
It may sound simple when you say it out loud, but I recommend making your first experience a guided forest bathing tour. An experienced guide can help you open your senses and show you how to fully engage with the environment.
- Choose a natural setting: Find a quiet forest, park, or wooded area. The location should be free from disturbances.
- Start calmly: Take a moment to breathe deeply before starting. This helps set a peaceful mindset.
- Walk slowly and mindfully: Move at a leisurely pace. Focus on each step, engaging all senses. Notice the textures and colors around.
- Engage your senses (sight, sound, and smell): Observe the trees, plants, and wildlife. Listen to birds singing or leaves rustling. Inhale the earthy scents of the forest.
- Practice stillness: Pause often. Allow the surrounding environment to envelop your. Sit, lean, or hug a tree to absorb the tranquility.
- Breathe deeply: Inhale the fresh air that includes all natural compounds like phytoncides, an organic compound emitted by trees.
- Reflect on the experience: After the experience, take a moment to reflect on feelings and sensations. Journaling can be beneficial to capture thoughts. Or drinking a cup of tea on a forest bench.
A forest bathing experience usually takes about 2-3 hours, but many people, myself included when I tried it in Austria, feel the time flies by. The peaceful surroundings and the focus on the present make it easy to lose track of time.
What does the science say?
Improving the immune system: A study published in Environmental Health and Preventive Medicine found that forest environments can significantly boost human immune function by increasing the activity and number of natural killer cells, which play a crucial role in the body’s defense against tumors and viruses.
Reducing stress levels: Research in the International Journal of Mental Health and Addiction demonstrated that forest bathing can effectively reduce stress and anxiety levels, contributing to improved mental health.
Reducing blood pressure: A study in Journal of Cardiology indicated that spending time in forest environments can lead to significant improvements in cardiovascular function, including reductions in blood pressure and heart rate.
Improving mental health: A narrative review in Discover Sustainability highlighted that forest bathing can improve mood states and cognitive function, leading to increased feelings of vigor and decreased feelings of fatigue and anxiety.
Reducing blood sugar: An early study in Environmental Health and Preventive Medicine showed that blood glucose levels in diabetic patients decrease when they walk in a forest for 3 or 6 km, depending on their individual physical ability.
Research shows that forest bathing can boost immunity, lower blood pressure, and reduce cortisol levels, helping to counter the stresses of modern life. However, the study published by the University of Exeter suggests that feeling forced to participate can reduce these benefits, making it important to approach forest bathing as a personal, voluntary experience to truly reap its restorative effects.
6 Continents 6 Different Forests
When it comes to forest bathing, the location can profoundly shape the experience. Forests vary greatly across continents, each offering unique landscapes, climates, flora, and fauna that influence how we connect with it.
Each forest ecosystem provides a different sensory journey—textures, scents, sounds, and sights that are unique to its environment. So, here are six distinctive forests in six continents that leading the way in nature therapy.
Japan’s Bamboo Forests
Japan is home to stunning bamboo forests that offer unique experiences for visitors and forest bathing enthusiasts. They symbolize resilience and tranquility, making them an essential part of Japan’s natural heritage.
One of the most famous locations is the Arashiyama Bamboo Grove in Kyoto. Imagine walking through the grove and listening to the sound of bamboo swaying gently in the breeze will make you relax easily.
Austria’s Alpine Forests
Austria’s alpine forests primarily consist of spruce, stone pine, and mountain pine. Why is that important? This study, published in International Journal of Molecular Sciences, found that pine trees are especially important because they release high amounts of phytoncides, the natural compounds that provide these health benefits. Breathing in phytoncides from pine trees helps strengthen the immune system, reduce stress, and improve mood, making pine forests an ideal setting for forest bathing.
Heilwald Senftenberg in Lower Austria is Austria’s first certified Forest-Therapy Forest, specifically created for healing and rejuvenation. Here, visitors can engage in structured therapeutic experiences designed to lower stress and improve well-being in its more than 2.500 square miles area.
Certified forest bathing guide Theresa Sommerbichler, BA from Austria, recommends the Salzburg region as one of Austria’s best locations for forest bathing. One popular destination is Leogang and Bad Gastein, where visitors can stroll along curated trails designed specifically for nature therapy.
I visited Leogang and went forest bathing with Theresa and it was a wonderful experience. We started with a breathing exercise, then made a little heart-shaped art with the materials, each of which represented why we are thankful for in life. I was surprised how quick 2.5 hours passed by. We did not cover my ground in miles, but we learned more about the forest and ourselves than ever before.
Other highly recommended locations by Theresa include Waldness in Salzkammergut, where visitors can explore themed forest bathing trails that integrate traditional Austrian wellness practices like forest yoga and herbal infusions. Closer to Austria’s capital, Vienna Woods (Wienerwald) offer a quiet atmosphere to embrace being in nature.
READ ON – How Was My First Forest Bathing Experience in Austria
Costa Rica’s Rainforests
Imagine walking through a tropical rainforest, where the air is warm and moist with the earthy scent of damp leaves and moss. Sunlight filters through the dense canopy above, creating dappled patterns on the forest floor, and the occasional call of birds fill the air. In this setting, forest bathing takes on a whole new dimension—a chance to slow down, breathe deeply, and immerse yourself in nature’s most abundant and diverse environment.
“Tropical rainforests may emit fewer phytoncides—the beneficial compounds you inhale—than temperate forests with evergreen trees like pine, cedar and fir, but their incredible biodiversity means a greater variety of these compounds,” says Manuela Siegfried, Certified Forest Therapy Guide and Training Director at the Association of Nature and Forest Therapy.
60% of Costa Rica is forested area according to World Bank Data, so finding a place to forest bathe is easy. You do not need a designated hiking trail, or better yet avoid the popular hiking trails altogether. Since forest bathing is a sensory experience, it is about moving slowly and paying attention to details.
Manuela recommends, “If it is your first time forest bathing in Costa Rica and you prefer not to join a guided tour, consider visiting one of the botanical gardens.”
The Lankester Botanical Garden, in Cartago, spans 27 acres and is renowned for its extensive collection of over 3,000 plant species, including nearly 1,000 native and exotic orchids. Founded in the 1940s by British naturalist Charles Lankester, it now operates as a research center under the University of Costa Rica.
The Wilson Botanical Garden, near San Vito in southern Puntarenas province, is 30-acre garden and part of the Las Cruces Biological Station. It is home to more than 2,000 plant species, 400 bird species, 800 butterfly species, and 100 mammal species.
The Else Kientzler Botanical Garden, located in Sarchí, Costa Rica, is a 17-acre haven showcasing over 2,000 tropical plant species from around the globe, featuring an orchid garden, a topiary labyrinth, a bromeliad garden attracting frogs and hummingbirds, and a collection of endangered hardwood trees.
However, if you would like to participate in a guided forest bathing experience, Manuela recommends her favorite places to do that. One of them is the area Sarapiquí, where La Selva Biological Station is located, hosting scientists from all over the world to research the flora and the fauna of the rainforest. But instead of La Selva, go to La Tirimbina. The area is perfect for forest bathing says Manuela.
Manuela also recommends Juan Castro Blanco National Park, also known as the ‘Park of Waters’. She takes guests staying in Finca360 on one of the hiking trails where the cloud forest, the abundant streams, and rich biodiversity provide a tranquil setting for forest bathing.
For a more adventurous forest bathing experience, Manuela recommends going to Rincón de la Vieja National Park in North Costa Rica. This location features bubbling mud pots, fumaroles, hot springs, and volcanic vents, providing visitors with a unique look at the Earth’s geothermal activity. You can stay in Hacienda Guachipelin or Sensoria – Land of Senses. The later one even has a certified forest bathing trail.
READ ON – How Hacienda Guachipelin Embraces Sustainability
California’s Redwood Forests
California’s redwood forests are home to some of the tallest trees in the world. These majestic trees can reach heights of over 350 feet. The coastal redwoods, known scientifically as Sequoia sempervirens, thrive in the foggy, moist climate of Northern California. They provide a unique environment that supports diverse plant and animal life.
California is a land of incredible diversity, boasting deserts, hot springs, salt flats, bustling metropolises, golden sandy beaches, and towering mountain ranges. Amid this variety lies a true gem: Sonoma County. It is renowned for more than 425 wineries, ancient redwood forests, breathtaking Pacific coastline, and charming small towns. Sonoma County offers something truly unique, a perfect escape, with its vast open spaces and low population density.
“Sonoma County has a wild and free energy. You can be whoever you wanna be,” says Jenny Harrow-Keeler, MA in Integrative Health Studies and Certified Nature & Forest Therapy Guide, who has been leading individual and group forest bathing therapy sessions in Sonoma County since 2017.
Forest bathing is more than just a walk in the woods—it’s a chance to reconnect with the curiosity, openness, and playfulness we often lose as we grow up. Jenny describes it as a way to rediscover “what it felt like when we were kids.”
As modern life leaves many people feeling drained and overwhelmed, Jenny describes forest bathing as a gentle meditation and a slow introduction to mindfulness. “Mental health challenges are at an all-time high, and there aren’t enough practitioners to support everyone individually,” she explains. Jenny believes in the importance of having a guided tour at first. She hopes that guided forest bathing experiences can empower participants by equipping them with tools they can use independently to navigate and overcome these challenges in the future.
Her favorite place to go forest bathing is Grove of the Old Trees in Occidental. It is a new-growth redwood forest with easy trails and thin crowds. It is a privately owned preserve that is free to visit by the public. Jenny describes it as being quiet. “It is easy to pick a trail where you cannot see any other human being around.”
She also recommends the old-growth redwood forests in Armstrong Redwoods State Nature Reserve in Guerneville. Since it is a State Park, it can get busy at times. She goes here every week to the less traveled trails to escape daily life, slow down, and be alone in nature.
Sea Ranch Lodge is a ‘hidden’ coastal retreat offering breathtaking ocean views and minimalist design that blends with nature. Jenny often organizes group forest bathing sessions for the guests. Walking along the shore surrounded by the forest and then venturing into the forest is an immersive experience for beginners without any idea what mindfulness or meditation should be like.
Last, Jenny mentioned an old-growth oak forest in Sonoma County in the Sugarloaf Ridge State Park. The park is 20 minutes from Santa Rose, the main town in Sonoma County, but the park feels like in the middle of nowhere. Visitors can combine stargazing with forest bathing since there is no light pollution.
READ ON – Explore the most sustainable eco-lodges in California.
The Republic of Congo’s Impenetrable Rainforests
The Congo Basin, known as the Lung of Africa, covers over 500 million acres across six countries. These impenetrable rainforests are the second-largest tropical forests after the Amazon and one of the planet’s most ancient and biodiverse ecosystems, including gorillas, forest elephants, chimpanzees, and 10,000 plant species (3,300 endemic).
The Republic of Congo is the home of the Odzala-Kokoua National Park, one of Africa’s oldest national parks. Robin Francis, certified forest bathing guide and owner-director of Wild At Heart Journeys, offering personal travel experiences in Africa since 2006, describes forest bathing in Africa as raw and immersive.
She says, “Africa is the continent we all came from, so being here feels like coming home. While many arrive for the thrill of seeing the Big Five safari animals, they often leave with something far deeper. Africa has a way of changing you.”
Forest bathing in Africa’s impenetrable rainforests is less structured than in other countries. Still, Robin’s group tours are immersive, offering a chance to disconnect from daily life and reconnect with nature. Travelers will stay in remote eco-lodges like XY, spend their mornings gorilla trekking, and explore the rainforest via guided forest walks in the afternoons.
“Forest bathing in Odzala-Kokoua National Park is not for everyone. Not only does the gorilla trekking have an age limit of 15, but the rainforest is wild, untouched, and follows its own rhythm. The mountain gorillas here are not habituated with humans, so the experience is raw and authentic. Seeing gorillas in their natural habitat, on their terms, is something truly extraordinary and humbling,” says Robin.
If you are looking for a forest bathing experience in Africa without gorilla trekking, Robin recommends the following three locations.
Nyungwe National Park in Rwanda is a tropical rainforest known for its high biodiversity, including 13 primate species like chimpanzees and over 300 bird species. It offers a breathtaking canopy walkway and hiking trails among others to Ndambarare and Kamiranozu waterfalls.
The National Forest around Mount Kenya features montane forests and bamboo zones, home to elephants, leopards, and endemic plant species, surrounding Africa’s second-highest peak. The area is UNESCO World Heritage Site that also encompasses Lewa Wildlife Conservancy and Ngare Ndare Forest Reserve. The traditional migration route of the African elephants to their dry season feeding area and the Somali/Maasai ecosystem are both part of this region.
Ruaha National Park in Tanzania, characterized by its miombo woodlands, is a vast and remote wilderness supporting diverse wildlife such as lions, elephants, and rare antelope species. It is the largest national park in Tanzania.
READ ON – Lion conservation in Tanzania.
Singapore’s Urban Oasis
Despite Singapore is a small island nation with a bustling city in its center, 40% of its land is covered in green spaces. The government’s City in Nature plan under the SG Green Plan 2030 initiative actively works toward increasing this area even further. This includes restoring natural ecosystems by expanding parks, rewilding the Rail Corridor, restoring mangroves, and continuing with planting trees.
Phyllis Koh, Integrative Nutrition Health Coach and Forest Bathing Guide in Singapore says “Even in a high-density city, we are spoiled with choices for forest therapy. There are more than 400 green spaces, any one of which you can reach within 15 minutes.”
Ms. Koh describes forest bathing in Singapore as a “multi-course buffet for your senses.” While many spaces may not be entirely free from city noise, a skilled guide can help you tune out the background and fully immerse yourself in the experience. Activities may include breathing exercises, aromatherapy, soundscaping, or walking barefoot on the soil to engage with nature on a deeper level.
Her favorite place is Changi Point Coastal Walk, which stretches along Singapore’s northeastern coast. The park is open 24 hours to the public with recommended starting point at Changi Creek.
She also recommends Bukit Timah Nature Reserve. It is Singapore’s oldest this reserve and home to the country’s highest natural point, Bukit Timah Hill, standing at 535 feet. It features dense primary tropical rainforest and an impressive variety of flora and fauna, including long-tailed macaques and flying lemurs.
She also mentioned that if someone wants to try forest bathing in Singapore Botanic Gardens, the country’s well-known UNESCO World Heritage Site, it is definitely possible. Her guided sessions, lasting 2.5 hours, incorporate intentional and unhurried practices designed to help participants slow down, breathe deeply, and fully connect with the natural surroundings even in a busy site like that.
“With so much greenery right at our doorstep in Singapore, it is easy to incorporate this into our lives in meaningful ways. But I feel strongly that people, despite being surrounded by green spaces, are disconnected from nature. I hope that I can do my part in bridging that gap,” finishes Ms Koh.
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Emese Maczko is a travel blogger behind Eco Lodges Anywhere. Having explored several destinations around Europe, the US, Indonesia, and Australia, and resided in Germany, the United Kingdom, and Luxembourg, Emese possesses a keen understanding of diverse cultures and an appreciation for the beauty of each destination she visits. She advocates for sustainable travel and ecotourism.