2 days ago
What is forest bathing? Why this Japanese routine can twin with yoga
Dr Yogrishi Vishvketu
In a world dominated by screens, deadlines and constant stimulation, a quiet revolution is taking place — one leaf, one breath and one step at a time. It is a nature immersive experience called forest bathing that lowers our stress hormones like cortisol, lowers blood pressure, improves concentration, and enhances mood.
Originating in Japan, Shinrin-Yoku, or forest bathing, refers to the practice of immersing oneself in a natural environment — usually a forest or a green zone — with mindful, slow-paced walking and deep, sensory engagement, particularly with deep breaths. The term doesn't imply actual bathing with water but rather bathing in the forest's atmosphere: its scents, sounds, textures and rhythms.
Multiple studies in Japan and South Korea have shown that Shinrin-Yoku helps reduce cortisol (stress hormone) levels, lower blood pressure, improve concentration and enhance mood. A 2022 study showed that any kind of aerobic activity outdoors had a better impact on cardiovascular health than walking around a manicured lawn.
A forest environment also boosts the activity of natural killer cells, vital components of the immune system, especially due to the presence of plant-derived compounds known as phytoncides.
Besides, the forest or any green belt has higher oxygen levels compared to the urban or indoor environment. As you inhale oxygen-rich air, your oxygenation improves as does your brain function.
Another study compared the health status of 12 men, aged between 37 and 55, after they practised forest bathing in three different forests. Afterwards, the men showed a 50 per cent increase in natural killer cells (which can kill tumor cells) and an increase in the anti-cancer proteins, perforin, granzymes and granulysin.
Parks, wooded trails, and eco-retreats around Bengaluru, Pune and Dehradun report more mindful walking groups and yoga-in-nature sessions. Our sages were, in a sense, the original forest bathers. When we spend prolonged time in artificial environments, disconnected from the natural rhythms of the sun, wind, and soil, our elemental harmony is disturbed. This imbalance manifests as fatigue, restlessness, emotional volatility, and even chronic illness.
Just 20–30 minutes of walking in a natural setting has been shown to restore attention capacity. Yoga sessions are increasingly held by riversides or under trees, integrating Shinrin-Yoku with breath, movement and meditation.
You don't need a dense forest to start, though. Here's how to incorporate the essence of forest bathing into your city routine:
(Dr Vishvketu is global yoga educator, author founder of Akhanda Yoga Institute)
