Is It Flowers You’re After?
There is something intangible that draws us to the mountains, forests and streams. Something alluring, and we know it as a feeling that washes over us when we are out in the wild, a freedom underfoot and smells that take our cares away. When we immerse ourselves in these environments, our worries melt, we feel inner peace arise and a sense of grounding takes over. Is it just our imagination that our bodies and minds change in the great outdoors…or is there something more?
In Japanese culture, this isn’t a stumbled upon nuance, this is an ancient art, recognized and celebrated for its re-calibrating qualities. This practice is known as Shinrin-yoku, or Forest Bathing. Stepping into the grounding forces of nature, we wash away the stresses and sensory overwhelm of urban life.
Shinrin-yoku, or forest bathing, is a Japanese practice that encourages mindful immersion in nature to enhance well-being. Science has followed these practices and illuminated that not only are these restorative to our minds…there is a deep physical connection and unique health outcomes associated with mindful time in the wilderness.
Science has actually been able to take it one step further, finding the REASONS why connecting to nature, especially forests, have such a profound impact on us. And it's DRUGS.
Yes I said it….but it's not what you think. What we encounter in the forest air are volatile organic compounds known as phytoncides. Phytoncides are precursors that stimulate our nervous system in such a way, we begin to manufacture some of the most potent drugs on earth, right from within our own body. The type of endorphins that flood us with happiness & contentment, literally ease pain, and move us to a natural rhythm that sets us up for deeper & more restorative sleep. Even measurable bio-markers like blood pressure & cortisol even out to healthy ranges.
Let’s examine some of the benefits-
Scientific Benefits of Shinrin-Yoku
Reduces Stress & Cortisol Levels
A 2019 study found that forest bathing reduces cortisol levels (stress hormone) by 12-16% compared to urban environments.
Participants reported a lower heart rate and blood pressure after just 15 minutes in nature.
Boosts Immune Function
Trees release phytoncides (natural compounds) that increase natural killer (NK) cell activity by up to 50%, improving immune defense against viruses and cancer cells.
The immune boost lasts up to 30 days after just one forest walk.
Enhances Mood & Reduces Anxiety
A 2018 meta-analysis found that forest bathing decreases symptoms of anxiety and depression more effectively than urban walks.
Participants in nature therapy studies reported lower scores on anxiety scales and increased feelings of happiness and relaxation.
Improves Cardiovascular & Metabolic Health
Studies show that spending time in forests lowers blood pressure and heart rate variability, reducing the risk of hypertension and cardiovascular disease.
Some research suggests that forest exposure may improve blood sugar regulation in diabetics.
Enhances Cognitive Function & Creativity
A 2012 study found that participants who spent three days in nature showed a 50% improvement in problem-solving skills and creativity.
Encourages Mindfulness & Sleep Quality
Exposure to natural environments, especially in the evening, helps regulate melatonin levels, leading to better sleep quality.
Nature walks promote mindfulness and a state of deep relaxation, reducing mental fatigue.
Growing Popularity & Global Adoption
Japan has 62 official "healing forests" designated for Shinrin-Yoku practice.
South Korea, Finland, and Germany have implemented forest therapy programs in national parks.
The practice is gaining momentum in the U.S. and Canada, with certified Forest Therapy Guides offering structured experiences.
Ready to shift your practices to welcome the art of forest bathing into your time in nature?
Here are some ideas to bring the forest alive for you even more!
-Pause. This is the big one. Stillness allows for the sounds, aromas, breeze, sunlight and textures to hit you with the symphony they can create.
-Touch. Get connected. Shoes off, sit on the ground, toes in the dirt - grass - rocks - water - let the grounding exchange of electrons reset your cells in the way science has proven they do.
-Reflect. Let your mind wander, or bring a journal. Ask yourself reflective questions & immerse yourself in the stillness to let the answers come to you.
-Breath. Breathwork is the absolute way to lock in the full experience.
There are two breathwork methods I teach in the outdoors, and you can make these your own!
For maximizing the benefits of Shinrin-Yoku, the best breathwork pattern is one that promotes deep relaxation, heightened sensory awareness, and nervous system regulation. A powerful method for this is Resonant Breathing (Coherence Breathing), combined with Mindful Sensory Breathwork for a full forest immersion experience.
Resonant Breathing (Coherence Breath) for Deep Relaxation
This breathwork technique balances the nervous system, lowers cortisol, and enhances oxygen flow, allowing for a deeper connection to nature.
How to Practice:
Inhale for 5-6 seconds (slow and steady through the nose)
Exhale for 5-6 seconds (softly through the nose or pursed lips)
Repeat for 5-10 minutes, syncing your breath with the natural rhythm around you
Why it Works:
Shifts the body into a parasympathetic (rest-and-digest) state
Helps slow brain waves, enhancing presence and sensory awareness
Increases heart rate variability (HRV), a marker of resilience and well-being
Mindful Sensory Breathwork for Shinrin-Yoku Immersion
This breathwork pattern heightens each of the five senses while attuning you to the forest’s energy.
How to Practice: "5-4-3-2-1 Breath Awareness"
(Do this while walking or sitting in nature, pausing between each breath to engage the senses.)
1. Breathe in deeply → Notice 5 things you can SEE (light filtering through trees, textures of bark, colors of leaves)
2. Breathe in deeply → Listen for 4 sounds (birdsong, rustling leaves, distant water, wind in the branches)
3. Breathe in deeply → Feel 3 sensations (air on your skin, the earth under your feet, tree bark in your hand)
4. Breathe in deeply → Smell 2 scents (fresh pine, damp earth, wildflowers)
5. Breathe in deeply → Taste 1 thing (the freshness of the air, a sip of herbal tea, an edible plant if safe)
Why it Works:
Anchors you into deep presence
Awakens sensory perception for a richer Shinrin-Yoku experience
Enhances mindfulness and nervous system regulation
So as spring dawns around us, unfolding her inner secrets with the changing of the seasons, get out there and bathe in the beauty of it all! String up a hammock, or just lay down and absorb the forest floor! Often I will bring a light blanket but let my bare feet soak up the grounding while I soak in the aromas from the air!
My favorite spots in the Utah Wasatch for forest bathing?
Any place you find MORE trees than people!
Here are my go-to places:
(In no particular order)
Bonanza Flats
Willow Lake
Neffs Canyon
Ferguson Canyon
American Fork Canyon
Millcreek Canyon
Uintas
Temple Quarry Trail
