What is Forest Bathing?

A Snapshot from a June Forest Bathing Session

Warm light filters through flickering cottonwood leaves, playing along grass and sand and skin. The soft breeze sets the leaves rattling like rainfall, cools your cheeks, and offers smells of warmed earth and nectar. Deeper in the forest, a robin sings and chickadees call against the counterpoint of cicadas and percussive drum of woodpeckers. A russet doe steps tentatively onto the trail ahead, head swiveling to take in her surroundings. We pause, watching her scout the space, then encourage her crouched, wobbly-legged fawn to follow her across the path and into the forest.

If you think this could only happen in a pristine natural area, think again: Welcome to forest bathing in Saint Paul’s Fort Snelling State Park.

From Public Health Practice to Mainstream Experience

A pathway lined with towering cottonwoods and silver maples invites forest bathing in Saint Paul.

Forest bathing (also known as forest therapy) is an English translation for a Japanese public health practice. Shinrin yoku (森林浴) was originally developed in response to a public health crisis in the 1980s¹. During the previous decade, industrialization in Japan boomed: people migrated en masse from rural towns to urban centers for jobs, and logging of the forests increased. In the following years, the government noticed an alarming increase in human physical and mental disease related to urbanization. In response, in 1982, the Forest Agency of Japan began to encourage the people to return to the rural towns and mountains to shinrin yoku, or bathe in the forest atmosphere².

Thanks to their foresight and funding, we now have several decades of medical research behind this practice of a relaxed meander through the woods. There is strong evidence that forest bathing lowers high blood pressure in people with cardiovascular disease³, lowers hemoglobin A1C (blood glucose) levels in people with diabetes⁴, and improves reported mental health on scales measuring anxiety and depression⁵. Japan has established over 40 certified shinrin yoku trails outside of cities, where one can travel to experience natural elements with the support of medical personnel trained as guides.

There are several theories about why a slow, gentle experience in the forest has these effects. One theory proposes that breathing in phytoncides, antimicrobial organic compounds intended to protect the tree against fungi and bacteria, supports human immune systems⁶. Other theories posit that being in nature allows us to rest in effortless attention, restoring the ability to concentrate (Attention Restoration Theory)⁷, or time in nature accelerates recovery from stressful stimuli (Stress Reduction Theory)⁸, or naturally supports our ability to regulate emotions and our biological response to them (Affect Regulation Theory)⁹.

Whatever the reason, as one friend put it: Unsurprisingly, nature is good for you.

Why do I need a guide for a walk in the forest?

A participant lies down during forest bathing (shinrin yoku) in January at Crosby Farm Regional Park

For those of you wondering, “Do I actually need a guide for this?” – there’s a research study on that, too! Forest bathing on your own appears to confer different benefits than forest bathing with a guide¹⁰.

You may also find that it’s helpful to forest bathe with a guide to start your practice, just as you might begin a yoga, martial arts, or meditation practice by studying with an experienced teacher. If you’re concerned about personal safety or looking silly in an urban park, you may find that being part of a larger, guided group allows you to relax and enjoy your experience.

You may also wish to try different guides. Each guide offers a different style, informed by their unique background.

Relational Forest Bathing (The Americanized, ANFT Approach)

Striking bands of copper, cream, and blue adorn this turkey tail mushroom. Fort Snelling State Park, Fall 2021

I trained through the international Association for Nature & Forest Therapy, which aims to restore the relationship between people and land. After experiencing shinrin yoku in Japan, ANFT founder M. Amos Clifford developed a structure to support people in dropping into the rhythm of a natural place, emphasizing that “The Forest is the therapist. The guide opens the doors.”

The ANFT approach, now termed “Relational Forest Bathing”, does not focus solely on the human health benefits available from the forest. Instead, it emphasizes the reciprocity that exists when we seek to develop a relationship with the more-than-human world. You might think of this as you would a human friendship. You wouldn’t make a friend solely to extract the positive health benefits for yourself! But you still experience the positive benefits of connection, warmth, and support as you tend that friendship.

What you’ll experience on my walks

I welcome people onto the land for two to three hours. During this experience, I offer simple, open, sensory invitations, followed by invitations to share – allowing both individual exploration, as well as community reflection and witnessing of experience. From my experience, this structure is extremely effective at orienting people to their senses, the land, and one another. Even one hour can be powerful.

I’ve seen a wide range of participant responses over the 30 experiences I’ve guided in city parks and rural spaces from June 2021-June 2022. Some are amazed that these hidden forests and this feeling of wildness and ease can exist within the city. Others share that they noticed something completely new to them in a familiar landscape. Many participants express deep emotions moving from their time in the forest: an upwelling of grief, wonder, relaxation, playfulness, or joy. And others have commented on the kinship and community they feel with people on the walk, who were strangers just two hours before! All is welcome in this space.

During this experience, I offer simple, open, sensory invitations, followed by invitations to share – allowing both individual exploration, as well as community reflection and witnessing of experience. From my experience, this structure is extremely effective at orienting people to their senses, the land, and one another.
Kirsten Welge, certified Guide

Forest bathing art and its creators (Como Woodland Classroom)

In Summary

As a forest bathing guide, I aim to restore the connection between people and land, from backcountry to backyard.
As a participant, you can expect a relaxed meander, with a few invitations to explore the landscape with your senses, followed by invitations to share what you’re noticing. You can adapt invitations as needed.
There’s scientific research pointing to myriad health benefits of spending time in nature, and forest bathing in particular.
Side effects may include stress relief, awe, unexpected playfulness, or child-like wonder.
Through forest bathing in local urban parks, city residents can discover new green spaces, experience familiar landscapes in a completely new light, and try out a new way to support their mental and physical health through a simple, effective practice. And, it’s fun!