Forest Bathing as a Nervous System Reset: How Nature Heals Us

We truly live in a world that asks us to move faster than our body is built for. The mind races, the body tightens, and before we know it, we’re living in a chronic state of bracing.

And when you’ve been in that state long enough, your body starts whispering something is wrong. Then it starts nudging — then shouting through symptoms: anxiety, chronic pain, fatigue, inflammation, brain fog, digestive issues… you name it.

Luckily, we are not doomed. And we don't need to retreat from society to heal anxiety, chronic pain or symptoms. We simply need to cultivate safety in our body. I discuss this topic relentlessly on this blog, but that's because it truly is the solution to pain, illness, anxiety and more. And the best thing is, it's so simple.

And one of the most powerful (yet incredibly simple) tools we have for cultivating safety within is something humans have been doing for thousands of years…

Forest Bathing. Or as the Japanese call it, Shinrin-yoku.

Let’s dive into why this practice is so healing — and how you can use it as a true nervous system reset.

What Is Forest Bathing (Shinrin-yoku)?

Forest bathing is the Japanese practice of intentionally immersing yourself in nature for the specific purpose of healing your nervous system and calming your mind.

And no, it’s not hiking.

It’s not power-walking.

And you definitely don’t need a fancy outfit, a step counter, or a water bottle the size of a milk jug.

Forest bathing is about slowing down — way down — and letting the forest interact with your senses.

It’s the art of noticing:

• The subtle scent of pine or wet earth

• The soft crunch of leaves under your feet

• The way sunlight filters through the branches

• The quiet, steady rhythm of your breath when you actually pause long enough to hear it

It’s presence.

It’s connection.

It’s being held by the natural world — something your nervous system craves more than you realize.

What Research Says about Forest Bathing for Nervous System Healing

And before you think forest bathing sounds a little too 'alternative', you should see what the research says.

This review reports that Shinrin-yoku (forest bathing) increases parasympathetic activity, reduces sympathetic activity, lowers stress hormones (adrenaline, noradrenaline, cortisol), and also boosts NK (natural killer) cell activity.

Or check out this study found that after forest bathing trips, there were significant changes in white blood cell composition, suggesting a shift toward parasympathetic dominance, and reductions in stress hormones.

There are real, tangible effects of connecting with nature in this way. Not only will you feel better, but your biology actually changes.

Why Our Nervous System Gets So Dysregulated

We don’t become dysregulated because we’re weak or “bad at handling stress.”

We become dysregulated because our world is… a lot.

We’re overstimulated. We’re overscheduled. We’re emotionally undernourished.

And our bodies respond exactly the way they’re designed to respond when there's too much coming in: they shift into survival mode.

When this becomes chronic, your system gets stuck in:

• Sympathetic overdrive

• Hypervigilance

• Fight-or-flight patterns

• A narrowed window of tolerance

This is why symptoms like anxiety, chronic pain, inflammation, migraines, stomach issues, and burnout exist. They’re not random — they’re your nervous system saying, “I can’t keep up.”

Forest bathing works because it gives your nervous system real, tangible signals of safety — something your body desperately needs to regulate and heal.

5 Ways Forest Bathing Resets the Nervous System

Here’s where the magic happens — and the science is actually pretty amazing.

1. It Lowers Cortisol and Stress Hormones

Just being in a forest environment has been shown to decrease cortisol, adrenaline, and overall stress load. Your brain sees trees and instantly thinks, “I’m safe enough to relax a little.”

2. It Activates the Parasympathetic Nervous System

Your body shifts into “rest and digest.” Your breath softens. Your muscles unclench. Your system gets the message: You can stop bracing now.

3. It Regulates Your Breathing + Heart Rate

Nature slows your pace down. Your breathing naturally slows. Your heart rate follows. This is your vagus nerve saying, “Ahh, finally.”

4. It Increases Felt Safety in the Body

This is HUGE for chronic pain and illness. When your system feels safe, it stops sending danger signals. Pain diminishes. Anxiety softens. Your body stops fighting for survival and starts healing.

5. It Reduces Inflammation & Supports Immune Function

Trees release compounds called phytoncides, which boost natural killer cell activity and lower inflammation. In other words: nature literally helps your immune system function better.

Forest Bathing for Anxiety, Chronic Illness & Chronic Pain

Forest bathing is so effective for anxiety because it reduces sensory overwhelm and reconnects you to your body in the gentlest way.

It’s also incredibly powerful for chronic pain because it helps retrain the brain away from hypervigilance and toward safety — something we focus on in Pain Reprocessing Therapy.

And as for your body's chronic stress response that contributes to chronic illness: It’s like giving your nervous system a long, deep exhale.

6 Steps to Practice Forest Bathing (A Simple Guide)

Here’s a simple, beginner-friendly way to try Shinrin-yoku. (Yes, even if you’ve never considered yourself “outdoorsy.”)

1. Find a forest, park, or nature trail

It doesn’t have to be perfect. Trees are trees — your nervous system doesn’t judge.

2. Walk slowly… slower than you think

This is not a workout. This is a wandering. This is immersing yourself in nature - with no agenda.

3. Engage your senses

Touch the bark. Feel the air on your skin. Listen for subtle sounds. Smell the soil, leaves, moss.

4. Find a sit spot

Let stillness wash over you. Let your body soften.

5. Breathe deeply

Even 3–5 minutes of slow breathing puts your system into reset mode. The smell of fresh air does wonders to your body!

6. Stay as long as it feels good

10–20 minutes is great. An hour is wonderful. There is no wrong way. Consistency is always more important than perfection.

How Often Should You Forest Bathe?

There really is no set answer for this. My advice? Make it part of your lifestyle. Weave it into your daily routines.

But if you want to know what the research suggests? They recommend:

• 2 hours a week gives measurable benefits

• 20 minutes daily provides a significant nervous system reset

  
  

But honestly? Even a 5-minute pause will be beneficial. I'll say it again - consistency is always more important than perfection.

My Experience after a Year of Forest Bathing

I was forest bathing long before I heard the term (likely you were too). As a child, I spent loads of time alone, wandering in nature. But as an adult, it quickly became unimportant.

It wasn't until my health (physical and mental) took a serious hit that I started to deepen my relationship with nature again.

For over a year now, I've been committed to daily walks in nature. I'll be honest, when I first started, my priorities were a little off. I was waaay too focused on how many steps I was getting, or how far I was walking, and really wasn't doing it right at all.

But over the course of the year, something really beautiful happened. I started slowing down. I stopped thinking of these walks as a workout or a box I needed to check everyday and I started to be more present.

This completely changed my relationship with these walks. Soon, I found myself walking slower or even sitting down. I started noticing more of the details of nature - how intricate the patterns on the leaves are, how the imperfections of the forest floor is what made it so beautiful, how nature was changing right before my eyes as the seasons changed.

I started to have more fun on these walks, and it felt like giving my child-self permission to play.

I recall one specific moment where I stopped walking and just crouched down (it was winter so I didn't fully sit) and I just gazed off into the forest. I had done this before, but for some reason this moment was different.

I had this incredible realization that I am not in nature - but rather, that I am nature. I am just as much nature as the trees, the birds, the bugs, the plants. I am just as connected to this earth and I am just as much a part of this forest.

That realization emphasized how important this time in nature was to me. I really felt at home. Safe. Belonging. I was beautiful and powerful.

Tips to Deepen the Nervous System Reset

Okay, so you're going out into nature, you're soaking it up with your senses. How else can you make the most of this time? Try adding:

• Gentle breathwork (some great suggestions here)

• Grounding (bare feet on earth)

• Slowed, intentional movement

• A mindful mantra (“I am nature.” works beautifully)

These amplify the regulation effect.

What If You Don’t Live Near a Forest?

Good news: you can still benefit. The idea is to connect with nature, so there are lots of ways to do that without wandering deep into a forest. You could try:

• A local park

• A garden or trail

• A lakeside or river walk

• Indoor plants + nature sounds

• Visualization (yes, visualization can change your physiology)

• A nearby quiet neighborhood with trees

Your nervous system doesn’t need perfection — it needs cues of natural safety. That’s all.

FAQ: Forest Bathing as a Nervous System Reset

1. Is forest bathing good for anxiety?

Yes! Forest bathing helps calm the nervous system, reduce cortisol (stress hormone), and increase parasympathetic activity — all of which naturally ease feelings of anxiety. Even just 20 minutes in a forest or park can help your body and mind relax.

2. Can forest bathing help chronic pain?

Absolutely. When your nervous system feels safe and relaxed, pain signals from the brain often decrease. Forest bathing encourages this sense of safety, helping the body shift out of hypervigilance — which is a big factor in chronic pain. (Learn more about the healing chronic pain here!)

3. How long should a forest bathing session be?

You don’t need to spend hours in the woods.

• 20 minutes daily is excellent for nervous system reset.

• 1–2 hours weekly is ideal if you want deeper benefits. The key is being present, not rushing.

  
  

4. Do I need to live near a forest to practice Shinrin-yoku?

Nope! Local parks, gardens, or even tree-lined streets work beautifully. Indoors, you can bring nature to yourself with plants, nature sounds, or visualization techniques to activate a calming response in your nervous system.

5. How often should I practice forest bathing?

Consistency matters more than duration. Even short, mindful sessions a few times a week can regulate your nervous system. Daily mini-breaks or a longer weekly walk in nature are both effective ways to reset.

6. What’s the difference between forest bathing and hiking?

Hiking is usually goal-oriented: distance, speed, or exercise. Forest bathing is slow, sensory, and intentional — it’s about immersing yourself in nature and letting your nervous system relax, not covering ground or breaking a sweat.

7. Can forest bathing boost my immune system?

Yes! Studies show that spending time in forests increases natural killer (NK) cell activity, which supports immune function. Reduced stress also indirectly boosts immunity, making forest bathing a powerful all-in-one wellness practice.

Your Body Is Designed to Heal

Nature is one of the most ancient nervous system healers we have. It brings us back to ourselves. It slows us down. It reminds us we’re safe. It supports the regulation your body has been craving.

Forest bathing can become an integral part of your healing journey, along with eating nutritious foods, exercise, sleep, brain training and human connection. Taking a holistic approach to your healing and get out in nature. Find some trees. Let the forest hold you for a little while.

Your nervous system will thank you — deeply.

Katie is a board-certified Clinical Hypnotherapist and Pain Reprocessing Therapist who helps people retrain their brains, calm their nervous systems, and heal chronic pain and illness naturally. She teaches somatic techniques, guided visualization, and hypnosis to reduce stress, inflammation, and anxiety, empowering clients to step into wellness, self-compassion, and lasting healing. Explore her signature brain retraining program, The Recovery Code  to start your journey toward recovery.