Do you remember the last time you felt completely relaxed, refreshed, and at peace? If the answer involves being surrounded by trees and the soothing sounds of nature, you might already understand the essence of forest bathing. No, this doesn't mean scrubbing yourself with bark or taking an actual bath in the woods. Forest bathing, or Shinrin-Yoku (a Japanese term), is a practice of immersing yourself in nature to boost your well-being.  

This blog will explore what forest bathing is, its benefits, and how you can incorporate it into your next self-guided hiking or biking adventure. 

What Is Shinrin-Yoku Forest Bathing?  

Forest bathing is the simple act of spending intentional, mindful time among trees and greenery, absorbing all the sensory experiences that nature offers. The term originated in Japan in the 1980s, when Shinrin-Yoku became a key element of preventative healthcare. Its purpose is straightforward—to connect with nature and soak in its benefits for physical, mental, and emotional health.  

Unlike hiking or biking, forest bathing isn’t about covering miles, reaching a summit, or tracking your progress. There’s no destination to strive for or physical goal to achieve. Instead, it’s about embracing the journey itself—slowing down, tuning in, and immersing yourself fully in the present moment. Where hiking often focuses on movement and accomplishment, forest bathing invites you to pause, breathe deeply, and notice the small details around you: the rustle of leaves, the texture of bark, the scent of the earth after rain. It’s less about “getting there” and more about being here, fully connected to your surroundings. This approach ties perfectly to our self-guided trips, encouraging deeper experiences and meaningful connections with the natural world along the way. 

Shinrin-Yoku and Its Cultural Significance  

Since its beginning, Shinrin-Yoku—or forest bathing—has gained immense prominence in Japan and beyond. The practice has been adopted worldwide as people seek refuge from the constant buzz of modern life. With studies validating its health benefits, Shinrin-Yoku continues to hold cultural and therapeutic significance as a bridge between humans and the natural world.  

The Science Behind Forest Bathing  

Ever felt a sense of calmness when walking through a lush forest or strolling in the park? There’s a scientific explanation for that. Forest bathing benefits aren’t just stories—there’s real science to back them up. 

Health Benefits Backed by Research  

• Reduces Stress and Cortisol Levels  

A review and analysis published in the International Journal of Biometeorology in 2019 found that forest bathing significantly reduces cortisol levels, the hormone associated with stress.  

• Boosts the Immune System  

Did you know that trees release substances called phytoncides? These incredible compounds have natural antimicrobial properties, and when you breathe them in, they can boost your immune system. How? By increasing the activity of your natural killer (NK) cells—the ones that help fight off viruses and even tumors. Pretty amazing, right? A 2019 review found that forest bathing can actually enhance your immune system by boosting both the activity and the number of NK cells. Nature really does have our backs! 

• Improves Cardiovascular Health  

A 2017 review in BMC Complementary and Alternative Medicine found that forest bathing can help lower blood pressure and heart rate, which is great news for your heart health! 

• Improves Mood  

Spending time in forests can work wonders for anxiety and depression—it's not just a feeling, science backs it up! A 2020 review in the International Journal of Mental Health and Addiction looked at the mental health benefits of shinrin-yoku (aka forest bathing) and found it significantly boosted psychological well-being.  

Another study from 2019 in BMC Complementary Medicine and Therapies showed that forest bathing didn’t just lift people's spirits—it helped ease tension, anxiety, and depression too. Just stepping into nature might be the reset we all need! 

Psychological and Physiological Effects  

Unlike other forms of outdoor activities, which often include physical exertion, forest bathing uniquely focuses on mental presence and sensory interactions. The combination of movement, fresh air, and nature’s tranquility creates a meditative environment that supports both your physical and emotional health.  

How It Compares to Other Outdoor Activities  

Hiking typically focuses on physical fitness and achieving goals like reaching a summit. Yoga connects mind and body but is predominantly indoor-focused. Forest bathing, however, is less about activity and more about mindfulness in the natural world. It bridges the gap between meditation and outdoor recreation. Incorporating forest bathing into your self-guided trip can elevate your experience, allowing you to slow down, reconnect with nature, and truly immerse yourself in the beauty around you. It’s a perfect way to recharge both mentally and physically while exploring on your own terms. 

Our Relaxed and Slower Adventures are the ideal trips to include a spot of forest bathing > 

How to Practice Forest Bathing  

The best part about forest bathing is that it requires no special equipment or prior experience. All you need is a bit of time and a willingness to slow down.  

Essential Tips for Beginners  

• Find the Perfect Spot  

Look for a quiet forest or park where you can fully immerse yourself in nature. Urban parks can work in a pinch, but the more natural and untamed the area, the better.  

• Leave the Tech in Your Pocket  

Turn off your smartphone or put it on airplane mode. Forest bathing is about disconnecting from technology and reconnecting with nature. The Macs app and route map will be ready and waiting when it’s time to move off again. 

• Go Solo or Keep It Small  

While you can share the experience with someone, keep the group small to maintain mindfulness and limit distractions.  

• Engage All Your Senses  

Listen to the rustle of leaves, inhale the earthy aroma of the forest, and feel the textures beneath your feet (barefoot walking is a bonus!).  

• Set Aside 2-3 Hours  

While even 15 minutes in nature can be beneficial, setting aside a longer stretch allows you to fully immerse yourself in forest bathing. With Macs Adventure's inn-to-inn hiking trips, you’ll have plenty of opportunities to pause along the trail, soak in the natural surroundings, and truly connect with the outdoors. 

Choosing the Right Environment  

Look for forests with diverse plant life, calming sounds, and minimal human-made interruptions. Whether you’re standing next to towering oak trees or in a cozy grove filled with ferns, the right atmosphere is key.  

Frequency Recommendations  

For starters, try forest bathing once a week. With each visit, you’ll develop a deeper connection to your chosen forest and notice the cumulative benefits to your well-being.  

Forest Bathing for Wellness and Mental Health  

The modern world can be overwhelming, but nature provides an escape.  

How Forest Bathing Reduces Stress  

The quiet, rhythmic sounds of the forest activate your parasympathetic nervous system, which helps calm your body and mind. Regular exposure to green spaces has been linked to lower levels of perceived stress.  

Nature Therapy and Mental Well-Being  

By immersing yourself in the forest, you allow your brain to “reset” its focus, improving attention span and creativity while reducing feelings of burnout.  

The Environmental Impact  

Sustainable Practices in Forest Bathing  

Respect for nature is a central principle of Shinrin-Yoku.  

• Stick to marked trails to preserve plant life.  
• Take your trash with you to leave the space as you found it.  
• Avoid picking flowers or disturbing wildlife.  

For more information, head to our 7 Principles of Leave No Trace article > 

How We’re Minimizing Our Footprint  

If we love nature, it’s our responsibility to protect it. That’s why we’ve partnered with Forest Carbon, a leading organization focused on restoring ecosystems and enhancing biodiversity through projects like peatland restoration and mixed forest planting. Their initiatives not only capture carbon but also deliver long-term ecological and social benefits, such as improved water quality, wildlife habitats, and community support. 

We’ve chosen two impactful projects in the Scottish Highlands: 

Cùl Mòr Peatland Restoration  

This project restores vital peatlands, essential for carbon sequestration, biodiversity, and water quality. With a 100-year duration, it ensures sustained environmental benefits.  

Acheilidh (Rogart) Mixed Forest  

This mixed forest project, predominantly Scots Pine, enhances biodiversity, supports wildlife, and promotes soil and water conservation. Its shorter 35-year duration allows for quicker evaluation and impact.  

Each year, we’ll review these projects to ensure our contribution has the greatest positive impact. Together, we can support thriving ecosystems for generations to come. 

Check out what else we’re doing to be kinder to the planet > 

Slower Adventures & Pilgrimages for Forest Bathing  

Our Slower Adventures and Pilgrimages are perfect for forest bathing—a mindful practice of connecting with the sights, sounds, and scents of the forest. These journeys invite you to slow down, breathe deeply, and find peace in the natural world around you.  

On our slower adventures, you’ll experience travel at a gentler pace, giving you the time and space to tune into your surroundings. For a peaceful cycling journey, explore the Loire River Cycle Path, where you’ll ride through serene riverside woodlands and picturesque settings, ideal for forest bathing. Alternatively, immerse yourself in the lush landscapes of the Black Forest with our Walking and Wellness trip, offering restorative trails through dense, tranquil forests and rejuvenating experiences. Or take in the dramatic scenery of Scotland on a Walking in the Scottish Highlands adventure, where stretches of ancient woodlands provide the perfect backdrop for connecting with nature.  

If it’s a meaningful journey you’re after, why not consider one of our pilgrimages? Wander through Japan, the founding land of forest bathing, and explore its ancient trails? Walk the peaceful Shikoku Pilgrimage Trail, navigating serene forest paths and tranquil shrines. Or journey along the sacred Kumano Kodo Trail through mystical, forested mountains steeped in spiritual significance. For a historic journey in Europe, walk on the Camino del Norte from Gijón to Santiago, where stretches of shaded woodland trails invite you to soak in the spirituality of this iconic pilgrimage route.  

These thoughtfully curated adventures are your invitation to rediscover the wonder of woodlands and the joy of moving at your own pace. Step among the trees along these stunning trails and let your stress melt away! 

Rediscover Peace in Nature  

The beauty of forest bathing lies in its simplicity and accessibility. It’s a practice that requires no prior skills and offers endless, life-changing benefits. The next time you feel overwhelmed, consider heading to your nearest forest and giving Shinrin-Yoku a try.  

All of our trips are ideal for forest bathing, as they take you deep into nature and away from busy, crowded spots. Whether it’s a tranquil forest trail or a serene lakeside walk, our itineraries are designed to help you disconnect and reconnect with the natural world.  

Take the first step toward better health and inner peace—venture into nature, breathe deeply, and simply be.