Reviewed by ACHS Dean of Herbal Medicine, Dr. Judith Thompson, and ACHS Dean of Aromatherapy, Amanda Lattin. 

Taking time to reconnect with nature can be deeply restorative and a great remedy for many of us who are constantly surrounded by screens and concrete. One practice that’s gaining popularity for its simplicity and powerful benefits is forest bathing. 

What Is Forest Bathing

Forest bathing, also known as Shinrin-yoku, originated in Japan.¹ It’s not about hiking or exercising. It’s about being present, slowing down, breathing deeply, and mindfully immersing yourself in the sights, sounds, and smells of a natural forest environment.

Studies have shown that forest bathing can:

• Support stress and anxiety levels¹
• Help maintain healthy blood pressure and heart rate¹
• Support healthy immune function through exposure to phytoncides (aromatic compounds released by trees)²
• Promote a positive mood²
• Boost creativity and focus²
  

How to Practice Forest Bathing

You don’t need a dense forest or hours of free time to reap the benefits of this practice. Even a 30-minute mindful walk in a city park or wooded trail can help. Here’s how to get started:

1. Leave distractions behind:
   Silence your phone and put away your headphones. This time is for you and nature.
2. Walk slowly and aimlessly:
   Wander without a set destination. Let your body and intuition guide you.
3. Engage your senses:
   Notice the texture of bark, the chirping of birds, the scent of pine, or the way light filters through the leaves.
4. Pause and breathe deeply:
   Find a quiet spot to sit or stand. Take long, deep breaths and simply observe.
5. Reflect or journal:
   Bring a small notebook to jot down observations, feelings, or inspirations.

Enhance Your Forest Bathing Practice with Herbs & Essential Oils

Did you know you can take your forest bathing practice to the next level by incorporating aromatic herbs and essential oils? While nature already provides a rich sensory journey, the thoughtful use of certain botanicals can enhance the experience and help support specific wellness goals. Here are some herbal creations you can try! 

Before You Go: Create a Grounding Aromatherapy Blend

Apply a small amount to your pulse points before entering the forest. Try one of these calming and centering essential oil blends:

Grounding Forest Blend

• • 2 drops Cedarwood oil (Cedrus atlantica)
  • 2 drops Frankincense oil (Boswellia carterii)
  • 2 drops Lavender oil (Lavandula angustifolia)

Dilute in 1 tablespoon of carrier oil such as jojoba or sweet almond

Tranquil Earth Blend

• • 2 drops Lavender oil (Lavandula angustifolia)
  • 2 drops Patchouli oil (Pogostemon cablin)
  • 2 drops Chamomile oil (Chamaemelum nobile)

Dilute in 1 tablespoon of carrier oil such as jojoba or sweet almond

These oils support relaxation and mirror the earthy, woody, and floral scents of the forest.

Bring Along Herbal Companions

Aromatherapy inhaler:
Pre-load a personal aromatherapy inhaler with uplifting oils like Peppermint (Mentha × piperita) or Rosemary (Rosmarinus officinalis) for a midday pick-me-up during your walk.

Herbal tea thermos:
Sip on a warm infusion of calming herbs like Lemon Balm (Melissa officinalis) or Chamomile (Matricaria recutita) while resting on a bench or tree stump. Let the flavors connect you more deeply to the plant world.

Pocket sachets or herbal amulets:
Tuck a small sachet of dried herbs like lavender flowers (Lavandula angustifolia), mugwort leaves (Artemisia vulgaris), or pine needles (Pinus sylvestris) into your pocket or bag to engage your sense of smell and infuse your walk with some extra magic.

Let Nature Lead the Way

Forest bathing is a beautiful, accessible way to wind down and reconnect with the natural world and with yourself. By incorporating aromatic herbs and essential oils, you can enhance the experience and create an even deeper sanctuary. Give yourself permission to get out there and stroll under towering evergreens, or even just take in the air of your backyard garden. Nature is waiting for you!

Ready to explore more about the connection between plants, wellness, and mindful living?
Check out ACHS’ accredited programs in Aromatherapy, Herbal Medicine, Holistic Nutrition, and Integrative Health.

Sources:

1. Furuyashiki, A., Tabuchi, K., Norikoshi, K., Kobayashi, T., & Oriyama, S. (2019). A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies. Environmental health and preventive medicine, 24(1), 46. https://doi.org/10.1186/s12199-019-0800-1
2. Li Q. (2010). Effect of forest bathing trips on human immune function. Environmental health and preventive medicine, 15(1), 9–17. https://doi.org/10.1007/s12199-008-0068-3

This content is for educational purposes only and is not intended to be medical advice. Always use herbs and essential oils with caution and keep out of reach of children. Use particular caution when pregnant or nursing. Always check contraindications and think safety first! The statements herein have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent disease.