Shinrin-yoku — “forest bathing” — is the Japanese practice of immersive, mindful time in forest environments for physical and psychological wellbeing. Developed as a formal health concept by Japan’s Forest Agency in 1982 and subsequently studied by Japanese researchers who documented measurable physiological effects, shinrin-yoku has influenced wellness culture globally while remaining rooted in Japan’s deep cultural relationship with forest landscapes.
The Science Behind the Practice
Research by Japanese immunologist Qing Li and colleagues from Nippon Medical School documented that time in forest environments produces measurable reductions in cortisol (stress hormone), lower blood pressure and heart rate, and increased activity of natural killer (NK) immune cells — the immune system cells involved in fighting tumours and viruses. The proposed mechanism involves phytoncides — antimicrobial volatile organic compounds emitted by trees, particularly conifers — absorbed through breathing during forest immersion. Subsequent studies in Japan, South Korea and globally have broadly replicated these findings.
The practice does not require hiking, exercise or any particular physical effort — the health effects are associated with the forest environment itself, slow movement and relaxed attentiveness rather than physical exertion. A 2-hour walk at a comfortable pace through forest, paying attention to sensory experience (sound of wind in canopy, smell of soil and bark, filtered light quality), produces measurable effects in the studies conducted.
Best Shinrin-Yoku Forests in Japan
Yakushima Island, Kagoshima: The most celebrated forest in Japan — a UNESCO World Heritage Site of ancient sugi cedar forest, some trees over 7,000 years old, under perpetual mist and moss covering every surface. The Jomon-sugi cedar (estimated 2,170–7,200 years old, depending on method) is the single most iconic tree in Japan. Walking the Shiratani-Unsuikyo ravine — the landscape said to have inspired Studio Ghibli’s Princess Mononoke — under the cedar and banyan canopy with water audible throughout is one of Japan’s most extraordinary walking experiences. Yakushima is accessible by ferry from Kagoshima (approximately 4 hours) or by flight (40 minutes).
Aokigahara Forest (Jukai), Yamanashi: The dense sea of trees at the northwest base of Mount Fuji has a complex cultural reputation but is also a genuine forest environment of unusual character — the volcanic soil suppresses sound, compasses are affected by iron in the rock, and the dense canopy creates deep shade even in summer. The forest’s association with death has driven signage and visitor safety measures; walking the designated nature trails is straightforward and the forest itself is genuinely striking.
Akasawa Natural Recreation Forest, Nagano: Designated by the Forest Therapy Society as Japan’s first official forest therapy base in 2006, Akasawa’s hinoki cypress forests in the Kiso Valley are maintained specifically for therapeutic walking. Guided forest therapy walks are available through the recreation forest office. The scent of hinoki cypress — used in Japanese bath culture for its calming aromatic properties — is particularly strong in this forest.
Shirakami Sanchi, Aomori/Akita: The largest remaining virgin beech forest in East Asia, UNESCO World Heritage listed (1993). Towering summer beech canopy, clear mountain streams and complete absence of motor vehicle access on the interior trails produce conditions of genuine wilderness quiet increasingly rare in any developed country.
Practising Shinrin-Yoku
Leave your phone in your pocket (or in your bag). Walk slowly — slower than normal hiking pace. Stop frequently and be fully present in the sensory environment: what do you smell? What do you hear? What textures are around you? Sit against a tree for 20 minutes without agenda. The practice is explicitly not about covering distance or reaching a destination. Two hours at this pace through dense forest produces the effects documented in the research.
Forest therapy guides (shinrin-yoku guide) certified by the Forest Therapy Society of Japan are available at designated bases including Akasawa and several other sites. Guided sessions combine slow walking with specific attention exercises and sometimes breathing practice. Contact the Forest Therapy Society’s website for a current list of certified bases with English-language access.