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Science

Forest therapy began as shinrin-yoku—forest bathing—in the 1980s in Japan. It was developed to combat the effects of overwork on physical and mental health.  Immunologist Qing Li, M.D., Ph.D., with Nippon Medical School in Tokyo, is widely considered the leading expert on the science of forest therapy. He and other scientists have been studying how nature and forests can improve human health for more than 20 years.

Forest therapy: A mindful practice backed by research

Forest therapy—also known as shinrin-yoku or forest bathing—is a guided, mindful practice that invites people to slow down and engage their senses in natural environments. Over the past several decades, researchers across Japan, Europe, and North America have studied how time spent in forests and green spaces affects human physiology and psychology.

 

A growing body of peer-reviewed research suggests that intentional time in nature may support overall health and well-being by helping regulate stress, support immune function, improve mood, and enhance cognitive and emotional resilience. The findings below summarize areas where benefits have been most consistently observed.​​

Stress regulation and nervous system balance

One of the most well-documented effects of forest therapy is its ability to support stress reduction and nervous system regulation.


Research suggests forest therapy may help:
•    Lower blood pressure and heart rate
•    Reduce cortisol, a key stress hormone
•    Shift the nervous system away from “fight or flight” and toward a calmer, restorative state
•    Decrease activity in the amygdala, the part of the brain involved in fear and threat detection
•    Increase feelings of relaxation, safety, and emotional balance


Multiple field studies and meta-analyses indicate that even short, slow walks in forested environments can produce measurable physiological changes associated with reduced stress and improved emotional regulation.

Immune system support

Research has also shown that time spent in forest environments may positively influence immune function. Observed effects include:
•    Increased activity of natural killer (NK) cells, which play a role in immune defense
•    Enhanced expression of proteins associated with antiviral and anticancer activity
•    Effects that may persist for days or weeks following forest exposure

 

These immune-related findings are thought to be influenced by a combination of factors, including reduced stress hormones, sensory engagement, and exposure to naturally occurring compounds released by trees.

Cardiovascular and metabolic health

Forest therapy has been associated with markers linked to reduced risk of chronic disease. 
Studies have observed:
•    Lowered blood pressure and heart rate
•    Improved blood sugar regulation
•    Reduced physiological stress load

 

Together, these effects suggest that regular time in nature may help support cardiovascular and metabolic health, particularly when combined with other healthy lifestyle practices.

​Mental health, mood, and cognitive well-being

A substantial body of research explores the psychological and emotional benefits of forest therapy and nature exposure. ​Reported benefits include:
•    Improved mood and emotional stability
•    Reduced anxiety, anger, depression, and rumination
•    Increased feelings of vitality and mental clarity
•    Improved sleep quality
•    Enhanced cognitive function and attention

 

Systematic reviews and controlled studies suggest forest therapy may be especially helpful as a supportive practice for individuals experiencing chronic stress, depression, or emotional fatigue.

Quality of life for people living with and beyond cancer

Emerging research indicates that nature-based interventions may help improve quality of life for cancer survivors. ​​Findings suggest potential benefits such as:
•    Reduced stress and emotional burden
•    Improved mood and overall well-being
•    Support for coping during and after treatment

​

These interventions are increasingly explored as complementary approaches within integrative and survivorship care.

Pain management and physical comfort

Forest therapy has also been studied in relation to chronic pain conditions. Research suggests it may help:
•    Reduce perceived pain intensity
•    Improve coping with chronic widespread pain
•    Support both physiological relaxation and psychological resilience

Burnout reduction and professional well-being

Preliminary studies suggest forest therapy may help reduce burnout and support resilience among healthcare professionals and other high-stress occupations by fostering rest, reflection, and social connection in restorative environments.

Selected studies
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