Forest bathing therapy: 12 steps to practice Shinrin-Yoku for stress reduction

In a context where over 70% of Vietnamese people live in urban environments and frequently deal with stress and insomnia, finding a natural method of recovery is becoming an urgent need. Forest bathing therapy (Shinrin-yoku) – a Japanese method – has been studied since the 1980s and proven to help reduce stress, improve sleep, and enhance mental well-being.

No special skills or complicated equipment are needed; you just need to step into nature correctly to "bathe" in the forest air. This article will help you understand what forest bathing therapy is, why it's effective, and how to practice Shinrin-yoku simply and easily, even if you live near a city.

Part 1: What to prepare for forest bathing? 4 things to note

Note 1: How long is enough for forest bathing?

Dedicate enough time to forest bathing therapy

• For forest bathing therapy (Shinrin-yoku) to be effective, it is recommended to spend at least 2–4 hours for each session.
• The distance covered does not need to be long, just about 800m–1km, but it's important to go slowly and with purpose.
• This timeframe includes:
  • Stopping frequently to experience nature with all 5 senses
  • Sitting still or standing quietly to relax and observe
  • Practicing mindfulness in the forest instead of walking quickly as an exercise
• In reality, just 2 hours of exposure to a natural forest environment has been shown to significantly improve mood, stress levels, and mental energy.

Forest bathing should not be considered a one-time activity

• Forest bathing therapy is not a "quick fix," but rather a long-term health care habit.
• For sustainable effectiveness, you should:
  • Maintain 1–2 sessions per week if conditions permit
  • Or at least 2–4 times per month for busy individuals
• With regular practice, you will:
  • Become more sensitive to the sounds, scents, light, and air of the forest
  • Easily achieve a state of deep relaxation and mental restoration
  • Increase your ability to connect with nature, which naturally reduces stress without relying on devices or medication

Practical suggestion: If there is no natural forest near your home, you can still practice urban forest bathing in a park with many trees, as long as you maintain a slow pace and focus on the experience.

Note 2: Should you participate in guided forest bathing?

Try at least once with a professional guide

• If you are new to forest bathing therapy, you should experience at least one guided session to understand how to practice correctly.
• Standard programs are often trained by the Association of Nature and Forest Therapy, with a network of guides in many countries.
• You can choose:
  • Individual (1:1): suitable if you want a deep, private experience
  • Small group: helps integrate easily, learn from others

Why should beginners have a guide?

• A guide will help you:
  • Choose a suitable and safe forest bathing location
  • Suggest stopping points to activate your 5 senses
  • Guide you on how to walk slowly, observe, and connect with nature correctly
• In reality, many beginners often hike in the forest as a "stroll" and therefore find it difficult to achieve a deep state of relaxation without guidance.

Practical and easy-to-apply experience

• After 1–2 guided sessions, you can absolutely practice Shinrin-yoku on your own more effectively.
• Remember the steps, pace, and observation methods to turn forest bathing into a long-term natural health care habit.

Note 3: Monitoring the effectiveness of forest bathing

Measure health indicators to see progress

• When practicing forest bathing therapy, you can monitor various indicators to see how your body responds.
• Some simple, easy-to-apply indicators include:
  • Heart rate: reflects stress levels
  • Blood pressure: directly related to stress and cardiovascular health
  • Sleep: quality of deep sleep, duration of sleep
  • Cortisol (stress hormone): indicates the level of pressure in the body
• Recording these indicators helps you understand which forest bathing method works best for you.

Combine with medical monitoring for increased reliability

• If you want more structured monitoring, you can:
  • Have regular check-ups with a doctor to assess blood pressure and heart rate over time
  • Use smart wearables to monitor daily stress and sleep
• This way helps you see the actual impact of Shinrin-yoku rather than just a vague feeling.

Commonly observed effects with regular forest bathing

• Many people report positive changes after a few weeks:
  • Reduced blood pressure and heart rate
  • Decreased stress hormones (cortisol)
  • Deeper and easier sleep
  • Increased energy and improved mood
• In the long term, forest bathing therapy also supports strengthening immunity and mental recovery.

How to self-assess mood before and after forest bathing

• You can use the POMS (Profile of Mood States) test to monitor emotions:
  • Perform before and after each forest bathing session
  • Compare levels of stress, fatigue, and positivity
• This method helps you see psychological changes more specifically and with a clearer basis.

Note 4: Preparation before forest bathing

Keep your body comfortable to relax easily

• Before practicing forest bathing therapy, prepare to keep your body comfortable:
  • Use sunscreen if going during the day
  • Wear breathable, easy-to-move-in clothing
• When your body is comfortable, you will find it easier to focus on the nature experience rather than being distracted by minor discomforts.

Actively prevent allergies and insects

• Forest environments may have irritating factors:
  • Take allergy medication if you are sensitive to pollen
  • Use insect repellent to avoid bites
• These small steps help ensure your Shinrin-yoku forest bathing session is not interrupted.

Eliminate distracting factors

• A key principle of forest bathing is to be fully present:
  • Turn off or put your phone on silent mode
  • Avoid bringing distracting devices
• By reducing "technological noise," you will find it easier to connect deeply with nature.

Prepare the right mindset for practice

• According to the Association of Nature and Forest Therapy, view the forest as a "companion":
  • Don't set goals to achieve anything
  • Don't try to "finish an exercise" or walk too fast
• Focus on:
  • Sounds, scents, light, air
  • Experiencing each moment instead of the outcome
• This approach helps forest bathing therapy exert its deepest effects: bringing the mind to a state of natural relaxation.

Part 2: How to forest bathe correctly to reduce stress

Step 1: Choose a suitable forest bathing location

Prioritize natural spaces, with less artificial elements

• When practicing forest bathing therapy, it's not necessary to go deep into the forest.
• You can choose:
  • Parks with many trees
  • Ecological areas, national parks
  • Grassy areas, quiet lakes
• It's important that the place has little noise and few man-made structures so you can easily focus on the experience.

Choose places rich in sensory experiences

• A good location for Shinrin-yoku forest bathing should have a variety of:
  • Trees to touch, observe, feel
  • Natural sounds like streams, wind, birds
  • Scents from flowers, grass, damp earth
• Ideally, a place that has both:
  • Enclosed spaces (dense canopy) → helps with calm, deep relaxation
  • Open spaces (meadows, clearings) → creates a feeling of spaciousness, easy breathing

Prioritize easy, safe, and focused paths

• If going alone, choose a location with:
  • Clear, easy-to-navigate paths
  • Few obstacles, no dangers
• The goal of forest bathing therapy is not physical challenge, but to:
  • Walk slowly
  • Observe
  • Relax
• When you don't have to worry about the path, you will find it easier to relax and connect with nature.

Choose a place close to home for long-term maintenance

• A practical principle: the easier to go, the easier to maintain
• Prioritize locations that are:
  • Close to home
  • Can be revisited many times
• Repeating visits to the same space helps you:
  • Understand your surroundings better
  • Become more sensitive to changes in nature
  • Increase the effectiveness of forest bathing therapy over time

Practical suggestion: If there's no natural forest, start with a familiar park. Just by slowing down and feeling more deeply, that place can also become your own "healing forest."

Step 2: Stand still and feel

Stop for 15–20 minutes to "warm up" your body and mind

• When starting forest bathing therapy, don't rush deep into the forest.
• Spend 15–20 minutes standing still in one spot to get used to the environment.
• Consider this a "light warm-up" to help you transition from a hurried state to a slow, mindful one.

Consciously observe your surroundings

• While standing still, gently note what you see:
  • Trees, rocks, flowing water
  • Birds, insects, or small movements in nature
• No need to analyze or judge, just recognize and name them in your head to increase focus.

Identify the body in a natural environment

• Bring your attention to yourself:
  • Feel your feet touching the ground
  • Recognize your standing posture and body balance
• You can:
  • Pick up a leaf, twig, or small stone
  • Feel its texture, temperature, weight
• Notice how your hands, muscles, and joints change when holding — this helps you connect more deeply with the present moment.

Activate natural hearing and touch

• Listen to the sounds around you:
  • Birds chirping, wind blowing, water flowing
• Don't try to seek sounds, just let them come and go naturally.
• This is an important step in Shinrin-yoku forest bathing to calm the nervous system.

Feel the air and your breath

• Breathe slowly, gently, and naturally:
  • Notice the smell of earth, trees, flowers
  • Feel the air touching your skin and entering your body
• Avoid breathing too forcefully; let your breath harmonize with the rhythm of nature.
• You can close your eyes to increase the sensitivity of other senses.

Step 3: Smell the scents of the forest

Focus on the sense of smell during forest bathing

• In forest bathing therapy, the sense of smell is the "fastest door" to relaxation.
• Actively seek out places with distinct natural smells:
  • Damp earth after rain
  • Wildflowers, tree leaves
  • Wood, tree bark
• Breathe slowly to fully experience the scents, without trying to analyze them.

Choose scents that suit your body

• Everyone reacts differently to natural scents:
  • Some find the smell of earth calming
  • Others relax with the smell of flowers or leaves
• When choosing a Shinrin-yoku forest bathing location, prioritize places with scents that make you feel most comfortable and at ease.

Utilize the benefits of forest scents

• Certain trees like cedar, birch, etc., release phytoncides – natural compounds in the forest air.
• When inhaled, these substances can:
  • Help increase immune cells (white blood cells)
  • Help the body fight diseases better
• This is why forest bathing therapy not only helps relax but also benefits overall health.

Simple, easy-to-apply practice

• Stop at a pleasant-smelling spot
• Close your eyes, inhale deeply and gently through your nose
• Exhale slowly, maintaining a natural rhythm
• Repeat for a few minutes to allow your body to "remember" this feeling of relaxation

Practical tip: Sometimes, just a familiar scent in the forest is enough to pull your mind away from stress — like a small but very effective "switch" for forest bathing therapy.

Step 4: Mindful walking in the forest

Move slowly and mindfully

• When you start moving during forest bathing therapy, walk very slowly, gently, and quietly.
• You don't need to go far; what matters is how you walk:
  • Maintain a steady, unhurried pace
  • Observe natural movements like rustling leaves, blowing wind
• You can try to "synchronize" your body with nature, for example, walking as lightly as leaves swaying in the wind.

Combine steps with breath

• An effective technique in Shinrin-yoku forest bathing is synchronization:
  • Inhale → lift your foot
  • Exhale → place your foot on the ground
• This method helps:
  • Body and mind move in sync
  • Increase focus and deep relaxation
• Maintain a natural breathing rhythm, without forcing it.

Recognize when your body is out of balance

• If you notice:
  • Your mind starting to rush
  • Your steps becoming faster than usual
• That's a sign you've "lost sync" with the environment.
• At this point, you should:
  • Stop or slow down
  • Return to feeling your body and breath

Return to a state of connection when needed

• If you don't want to stand still yet, you can still adjust by:
  • Resynchronizing steps – breath
  • Focusing on the sensation of your feet touching the ground
• This is how you bring yourself back to a state of mindfulness in forest bathing therapy without interrupting the experience.

Practical tip: Consider each step a "rest" for your mind. When you slow down long enough, you'll realize you're not walking in the forest — but letting the forest "guide your rhythm."

Step 5: Articulate your feelings

Verbalize for enhanced connection

• Once your body becomes accustomed to the rhythm of forest bathing, begin to verbalize what you observe.
• Verbalizing helps to:
  • Increase presence and focus
  • Clarify feelings instead of just letting them pass through your mind

Start with “I am noticing…”

• Each sentence should follow a simple structure:
  • “I am noticing the light filtering through the canopy…”
  • “I am noticing the very gentle sound of the wind…”
• This method helps you to:
  • Keep your thoughts slow and deliberate
  • Enhance your ability for deep observation in Shinrin-yoku forest bathing

Direct your words to the surrounding nature

• You can "converse" with:
  • A tree, a stream, a bird
• There's no right or wrong, or need for logic; the important thing is:
  • You are directly interacting with the environment
  • Experiencing nature as a connection, not just a backdrop

Why is this step important?

• Verbalizing helps you to:
  • Reduce wandering thoughts
  • Anchor your mind in the present moment
• This is a simple yet effective technique to guide you into a deep state of relaxation during forest bathing.

Practical tip: It might feel a bit awkward at first, but after just a few minutes, you'll find that quietly talking to nature is like "unraveling" something within yourself—gentle yet very real.

Step 6: Choose a sitting spot and be still

Establish a fixed "sitting spot" in the forest

• During forest bathing, choose a spot to sit still for at least 20 minutes.
• Suggested suitable locations:
  • Tree roots, fallen logs
  • Large rocks, dry grass patches
• Avoid sitting in areas that might affect animal habitats.

Choose a comfortable and easily returnable spot

• A good "sitting spot" should be:
  • Dry and comfortable for sitting for an extended period
  • Have recognizable features (a unique tree, a prominent rock, etc.)
• You can return to this same spot for subsequent Shinrin-yoku forest bathing sessions to:
  • Enhance the sense of familiarity
  • Enter a state of relaxation more quickly

Sit still and observe for at least 20 minutes

• Once seated:
  • Do nothing more, just observe and feel
  • Let everything unfold naturally around you
• You can pay attention to:
  • Changing light
  • Distant and nearby sounds
  • Small movements in nature
• This is when your body and mind begin to settle into the deepest state of forest bathing.

Practical tip: After returning to the same "sitting spot" a few times, you'll feel like it's your own "recharge point"—just sitting down will automatically slow your body down and relax you.

Step 7: Combine walking and sitting during forest bathing

Alternate between walking and sitting still to maximize effectiveness

• In forest bathing, you shouldn't just walk or just sit.
• Alternate between:
  • Conscious slow walking
  • Stopping and sitting still to observe
• This approach helps you to:
  • Avoid fatigue from walking too long
  • Prevent your thoughts from "drifting" when sitting too long

Maintain a natural pace of experience

• A simple, easy-to-follow cycle:
  • Walk slowly for 10–15 minutes
  • Sit still for 15–20 minutes
  • Repeat 2–3 times during the session
• This rhythm helps the body alternate between movement and stillness, similar to the natural rhythm of the forest.

Why is this method effective?

• When walking: you activate your senses and explore the environment
• When sitting: you listen deeply and process the experience
• This combination makes Shinrin-yoku forest bathing more complete, rather than just a simple walk or a rest.

Practical tip: Think of a forest bathing session like a piece of music – with moving sections and quiet sections. It's this harmonious ebb and flow that creates a deep and lasting sense of relaxation.

Step 8: Conclude the forest bathing session properly

Create a "closing ritual" to transition states

• After completing your forest bathing session, don't rush back into your usual routine.
• Take a few minutes for a gentle activity such as:
  • Drinking tea, water, or juice
  • Having a light snack to regain energy
• This helps your body and mind transition smoothly from a state of stillness to normal activity.

Take time to reflect after the experience

• During your rest, you can:
  • Review what you just experienced
  • Notice changes in your body and mood
• Note:
  • No need for "deep analysis"
  • Just observe and acknowledge your feelings
• This step helps forest bathing to yield long-lasting benefits.

Connect gently if you are with others

• If you are with friends or a group:
  • Have a light conversation about the recent experience
  • Share simple feelings, without debating
• This helps you to gradually return to social interaction while maintaining a sense of relaxation.

Gradually transition back to daily life

• This stage is like a "bridge" between the forest and urban life:
  • Avoid checking your phone immediately
  • Don't rush into work right away
• Allow yourself 10–20 minutes to transition, to retain the positive lingering effects of Shinrin-yoku forest bathing for longer.

Practical tip: A forest bathing session doesn't end when you leave the forest, but when you bring that tranquility back into your life – as gently as you walked in the forest.

Forest bathing through time and seasons

Vary timing to refresh the experience

• When practicing forest bathing, try going at different times of day:
  • Early morning: fresh air, easy to focus
  • Late afternoon: soft light, easy for the body to relax
• Varying the timing helps you to:
  • Experience different states of nature
  • Avoid feeling too familiar or bored

Experience forest bathing safely through different seasons and weather

• Each season offers a different "version" of the forest:
  • Rainy season: more distinct earthy smell, rich sounds
  • Dry season: strong light, open spaces
• As long as conditions are safe, you should try varied circumstances to:
  • Gain a deeper understanding of the environment
  • Enhance the effectiveness of Shinrin-yoku forest bathing

Pay attention to the "komorebi" light phenomenon

• This is the effect of sunlight filtering through leaves, constantly changing over time.
• When observing, you will notice:
  • Softly moving light
  • The space becoming vibrant and pleasant
• This phenomenon helps to:
  • Soothe the eyes and mind
  • Enhance the feeling of natural rejuvenation

Always return to your senses

• The essence of forest bathing therapy is to return to direct sensory experiences:
  • Sounds, smells, light, air
• When your mind is drawn back to work or urban life:
  • Gently bring your attention back to the present moment
• This is how you train your ability to be present and deeply relaxed.

Awaken your inner "nature connection"

• With regular practice, you will gradually return to a state of biophilia – the natural need to connect with nature.
• Long-term benefits:
  • A more stable mind
  • More balanced emotions
  • Better physical recovery
• This is not just an activity, but a way to nurture sustainable health through nature.

References

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3. Clifford, M. A. (2018). Your Guide to Forest Bathing: Experience the Healing Power of Nature. Newburyport, MA: Conari Press.
4. Rios, P. (n.d.). Expert Interview. Counseling Psychologist.
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8. ABC Everyday. (n.d.). Beginner’s guide to Japanese forest bathing. Retrieved from https://www.abc.net.au/everyday/beginners-guide-to-japanese-forest-bathing/10369284
9. Time. (2017). Spring exercise: Why you should work out outside. Retrieved from https://time.com/4718318/spring-exercise-workout-outside/
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Content edited by: Ashley Wright Nguyen.

Information consulted and verified by expert: Peggy Rios.