When Tohomide Akiyama took a walk in the forest, he confirmed what antique medicinal practitioners had always believed—forests are therapy. Akiyama was in 1982, the head of the Ministry of Agriculture, Forestry and Fisheries. He coined the term shinrin yoku—forest bathing, the practice of simply walking in a forest. Akiyama confirmed prior studies that showed that walking in a forest can help reduce killer cells, stress, depression and anxiety.

Forest bathing is the art of immersing yourself in a forest. Listening to birdsong, insects chirping, leaves rustling and trees creaking. All you have to do is stroll in a forest for a while and you can experience the benefits. Shinrin yoku has three main focuses:

• The beauty of the forest
•  Enjoying the sun through the canopy
• Appreciating the unevenness of nature

Being mindful when you’re in the forest requires you to be focused on your walk and the environment. Forest bathing requires you to be off your phone and not worried about distractions. It’s only by fully immersing yourself in shinrin yoku that you get to experience its touted benefits. 

Benefits of Forest Bathing

Spending time in nature isn’t just good for the mind. There are recorded physical benefits to taking immersive walks in the forest. Studies have found that forests contain phytoncides—essential oils in their barks and leaves that increase the presence of anti-cancer agents in the body. In addition to reducing the risk of cancer, forests also reduce blood pressure and the risk of heart disease. They also increase the production of natural killer (NK) cells that fight bacterial or viral infections. Stress levels lower due to the reduction of cortisol, urinary adrenaline and nonadrenaline, which is a sign of diabetes. Forest bathing also helps balance the nervous system by increasing the activity of parasympathetic nerves—which control at-rest body activities like sexual arousal or digestion. Furthermore, it increases levels of serum adiponectin which is a protein whose reduction is linked to obesity, diabetes, and higher risk of heart disease.

Consequently, forest bathing improves sleep, mood, immunity and appetite. Regularly adding shinrin yoku to your routine also reduces anxiety, depression symptoms, fatigue, confusion. Remember that forest bathing doesn’t solve the challenges you’re facing in your life. But forest medicine is more like a helpful habit to form to help better manage the daily stresses you face. In fact, the Japanese government encourages forest bathing to help office workers who often have sedentary, high-stress jobs.

Can taking regular walks provide similar benefits? In a study conducted on 12 health male Tokyo office workers aged 35-56, they found that these specific benefits only occurred after walking in forests. The candidates walked through a city then through a forest. During each walk, blood was drawn before and after their walks. It’s only in the forested walks that an increase in NK markers (activity and cell count), and anti-cancer cells in the lymph nodes. This is because only forests contain phytoncides such as α-pinene and β-pinene (both found in eucalyptus trees in Kenya), not cities or suburbs. It’s better to walk in a forest than a city park to get the full benefits of forest bathing.

Going on even one session of forest bathing retains benefits for 7 days. In some cases, effects can last as long as 30 days. In the aforementioned study, the subjects saw increased NK activity for up to a month. While regular shinrin yoku is recommended, going for a forest walk any time you can is highly recommended. 

How to get some Benefits of Forest Bathing if you don’t have Access to a Forest

While you may not get the immunity benefits of walking in a forest, you can focus on the other benefits of being close to nature. Try keeping your windows open during the day. This lets fresh air circulate in your environment. Invest in plants for your home that have noted benefits. For instance, the snake plant helps absorb impure air particles improving your air quality. Ferns reduce the effects of smoke and plastics in the air by absorbing them. Studies have found that rosemary can help improve concentration and memory.

Wood scents can also have added benefits. Getting a humidifier with tree essential oils can increase NK markers. Using a wood-scented candle can also have this effect. Getting oils or candles with α-pinene and β-pinene phytoncides will provide these benefits. You can get α-pinene phytoncides from eucalyptus, pine, or spruce oils. β-pinene phytoncides are found in citrus, lemon, rosemary, eucalyptus, or juniper oils.

Where to enjoy Forest Bathing

The practice also takes place in Finland, where they have the Finnish Forest Therapy Centre. In South Korea, they opened the world’s first therapeutic forest and now have more than 30. In Puerto Rico, the Association of Nature and Forest Therapy conducts guided therapy tours through the El Yunque rainforest.

In Kenya, you can enjoy guided tours in the Kitich Forest Camp with guided tours among Samburu trackers. Other forests that allow walking are:

• Karura Forest
• Ngong Hills
• Bamburi Nature Trail
• Nairobi Arboretum
• Chagaik Arboretum, Kericho
• Menengai Canopies, Nakuru
• Aberdares Hiking Trail, Nyandarua
• Oloolua Nature Trails, Nairobi