Tag: forest bathing

  • Solo or Guided? Comparing Mindful Forest Walks

    Summary

    Both solo and guided mindful forest walks reduce stress, improve mood, and increase nature connectedness. Guide-led programs tend to add greater gains in self‑esteem, emotional regulation, social bonding, and sometimes larger anxiety and physiological effects than self-guided walks, though findings vary.

    Solo or Guided? Comparing Mindful Forest Walks
    Solo or Guided? Comparing Mindful Forest Walks
    Solo or Guided? Comparing Mindful Forest Walks
    Solo or Guided? Comparing Mindful Forest Walks

    Main outcome differences

    Self-guided experiences reliably improve mood, anxiety scores, and nature connectedness, while guided programs more often add effects on self‑esteem, emotional shifts, and social engagement.

    • Both effective Self-guided and guided forest therapy produced significant improvements in negative affect, mood states, anxiety, and nature connectedness compared with routine activities or controls [1] [2] [3].
    • Guided advantages Guided programs showed additional increases in self‑esteem compared with routine activities and, in several studies, greater reductions in state anxiety and total mood disturbance than self‑guided immersion [1] [4].
    • Different experiential emphasis Qualitative analyses report that self-guided sessions are more associated with introspection and inward focus, whereas guided sessions emphasize emotional change and social interaction [3].

    Physiological outcomes

    Comparative physiological data show consistent overall benefits from forest exposure but mixed differences between solo and guided formats depending on measures and contexts.

    • General physiological effects Forest-based interventions reduce systolic and diastolic blood pressure and salivary cortisol on average across studies of urban residents [5].
    • Heart rate Reductions in heart rate have been reported in both guided and self‑guided sessions across diverse parks and seasons [6].
    • Blood pressure and stress hormones Blood pressure responses varied between guided and self‑guided sessions and across individuals and settings; some studies found guided sessions produced larger or more consistent Systolic Blood Pressure decreases and lower stress‑hormones than strolling alone [6] [7].
    • Therapist-led clinical advantage Guided forest immersion led by clinical therapists was associated with greater short‑term reductions in state anxiety [4].

    Psychological outcomes

    Psychological outcomes across formats include depth of reflection, emotion regulation, social connectedness, and mindfulness.

    • Mood and anxiety Both formats improved mood and reduced anxiety in randomized crossover and controlled trials [2] [9] [10].
    • Nature connectedness Participation in either self‑guided or guided immersion increases connectedness to nature; some studies report stronger or more complex cognitive–emotional responses when a guide structures the experience [1] [2] [11].
    • Introspection versus social bonding Self‑guided therapy is repeatedly reported to foster introspection and inner-focused reflection, while guided programs foster emotional shifts and opportunities for social interaction and shared processing [3].
    • Mindfulness depth Insufficient evidence to conclude that certified guide‑led sessions reliably produce deeper mindfulness states than self‑guided sessions; many comparative trials did not include validated “mindfulness depth” measures or produced mixed results.
    • Emotional nuance and stability Guided formats can elicit deeper emotional processing and more complex cognitive responses to nature, and may buffer external variability (e.g., noise, weather), supporting more consistent experiential outcomes [11].

    Moderators and practical interpretation

    Differences between self-guided and guide-led outcomes depend strongly on participant characteristics, facilitation type, environment, and dose; these moderators explain many inconsistent findings. Choice of format should align with intended goals (introspection, clinical symptom reduction, social support, or scalable public health delivery).

    • Participant experience Increases in nature connectedness and mood were larger among participants with low prior forest‑bathing experience in some studies, affecting whether guided facilitation adds benefit [6].
    • Environment and sensory context Plant diversity, ambient sound levels, light, and season influenced mood and physiological responses, sometimes interacting with whether sessions were guided or self‑guided [6].
    • Dose and session length Longer or multi‑session forest therapy (≥20 minutes and repeated sessions) produced larger blood pressure and cortisol reductions in pooled analyses [5].
    • Facilitator type matters Clinical therapist‑led sessions (psychologists/therapists) have shown larger short‑term mental‑health gains and reduced outcome variability compared with unguided immersion in at least one study, and one retrospective analysis suggested higher economic value for therapist‑led delivery [4].
    • Practical recommendation Use self‑guided formats when the goal is personal reflection, scalability, or low cost; choose certified or therapist‑led programs when targeting clinical anxiety, structured emotional processing, social cohesion, or when environmental distractions must be managed.

    References

    [1]W. S. Shin and J.-G. Kim, “The influence of Self-Guided and Guided Forest Therapy Program on Students’ Psychological Benefits,” Journal of people, plants, and environment, vol. 26, no. 2, pp. 169–179, Apr. 2023, doi: 10.11628/ksppe.2023.26.2.169.

    [2]W. S. Shin, I. K. Seong, and J.-G. Kim, “Psychological Benefits of Self-Guided Forest Healing Program Using Campus Forests,” Forests, vol. 14, no. 2, pp. 336–336, Feb. 2023, doi: 10.3390/f14020336.

    [3]J.-G. Kim and W.-S. Shin, “Forest Therapy Alone or with a Guide: Is There a Difference between Self-Guided Forest Therapy and Guided Forest Therapy Programs?,” International Journal of Environmental Research and Public Health, vol. 18, no. 13, p. 6957, June 2021, doi: 10.3390/IJERPH18136957.

    [4]R. Rivieccio, F. Meneguzzo, G. Margheritini, T. Re, U. Riccucci, and F. Zabini, “Therapist-Guided Versus Self-Guided Forest Immersion: Comparative Efficacy on Short-Term Mental Health and Economic Value,” Behavioral science, vol. 15, Nov. 2025, doi: 10.3390/bs15121618.

    [5]Q. Qiu et al., “The Effects of Forest Therapy on the Blood Pressure and Salivary Cortisol Levels of Urban Residents: A Meta-Analysis,” International Journal of Environmental Research and Public Health, vol. 20, no. 1, pp. 458–458, Dec. 2022, doi: 10.3390/ijerph20010458.

    [6]“Forest bathing in Metro Vancouver, Canada : a randomized crossover study examining health outcomes and environmental and vegetation influences,” Mar. 2025, doi: 10.14288/1.0448266.

    [7]K. Igawahara, T. Kagawa, N. Takayama, and B.-J. Park, “Research on the Effect which a Guide Brings about in a Forest Walk,” Journal of the Korea Society of Computer and Information, vol. 70, no. 5, pp. 597–600, Mar. 2007, doi: 10.5632/JILA.70.597.

    [9]H. Ochiai et al., “Physiological and psychological effects of forest therapy on middle-aged males with high-normal blood pressure,” International Journal of Environmental Research and Public Health, 2015, doi: 10.3390/IJERPH120302532.

    [10]A. Muro et al., “Forest bathing and hiking benefits for mental health during the COVID-19 pandemic in Mediterranean regions,” European Journal of Forest Research, vol. 142, no. 2, pp. 1–12, Feb. 2023, doi: 10.1007/s10342-023-01531-6.

    [11]P. E. Loyola, “Evaluación de la influencia de un guía en prácticas de inmersión en la Naturaleza: conexión y actitudes de valoración de la Naturaleza en espacios verdes urbanos,” Jan. 2024, doi: 10.7764/tesisuc/agr/88525.

  • IUFRO 2024 – Forest Bathing in Canada

    Session: T4.15 Healing Power of Nature: Forest Therapy in Action
    Tuesday, June 25, 08:30 – 10:30 AM (CEST)

    Forest Bathing in Canada: A Randomized Controlled Trial Investigating Environmental Influence on Health

    Presentation References

    Colley, R. C. et al. (2022, October 19). How sedentary are Canadian adults? It depends on the measure. https://www.doi.org/10.25318/82-003-x202201000002-eng

    Colley, R. C., & Saunders, T. J. (2023, October 18). The ongoing impact of the COVID-19 pandemic on physical activity and screen time among Canadian adults. https://www.doi.org/10.25318/82-003-x202301000002-eng

    Ipsos. (2024, May 29). Trails and Outdoor Recreation in BC. https://www.ipsos.com/en-ca/trails-and-outdoor-recreation-in-bc

    Kellert, S. R. (1991). Japanese Perceptions of Wildlife. Conservation Biology, 5(3), 297–308. https://www.jstor.org/stable/2385899

    Mathias, S., Daigle, P., Dancause, K. N., & Gadais, T. (2020). Forest bathing: A narrative review of the effects on health for outdoor and environmental education use in Canada. Journal of Outdoor and Environmental Education, 23(3), 309–321. https://doi.org/10.1007/s42322-020-00058-3

    Public Health Agency of Canada. (2017). How Healthy are Canadians? [Education and awareness]. https://www.canada.ca/en/public-health/services/publications/healthy-living/how-healthy-canadians.html

    Stats Canada (2018). An overview of Canada’s forest resources. https://www150.statcan.gc.ca/n1/pub/11-627-m/11-627-m2018007-eng.htm

    Yeon, P.-S., Jeon, J.-Y., Jung, M.-S., Min, G.-M., Kim, G.-Y., Han, K.-M., Shin, M.-J., Jo, S.-H., Kim, J.-G., & Shin, W.-S. (2021). Effect of Forest Therapy on Depression and Anxiety: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 18(23), Article 23. https://doi.org/10.3390/ijerph182312685

  • Bringing Forest Bathing to Vancouver: A Conversation About Nature’s Healing Power

    I had the pleasure of discussing forest bathing with Angela Bower from CityNews sharing insights about how this Japanese-inspired practice is taking root in Vancouver’s urban forests. As a PhD candidate in UBC’s Faculty of Forestry, I’ve been particularly excited to bridge the gap between traditional Japanese nature therapy and Western wellness practices.

    During our conversation, I explained how forest bathing goes beyond a simple nature walk. It’s about immersing yourself completely in the forest atmosphere, engaging all your senses, and connecting with nature on a deeper level. What makes this practice particularly intriguing is the science behind it – especially the role of phytoncides, natural compounds released by trees that can boost our immune system.

    One of the most interesting aspects we discussed was the historical context of forest bathing, or Shinrin-yoku as it’s known in Japan. The practice emerged in 1982 during Japan’s technological boom, when urbanization was leading to increased stress levels among city dwellers. It’s fascinating how this solution from four decades ago remains increasingly relevant in today’s digital age.

    Through my research at UBC, I’ve been exploring how these forest-derived compounds affect our bodies at the cellular level. Specifically, I’ve been studying how phytoncides can enhance the activity of natural killer cells, which play a crucial role in our immune system’s response to potential threats.

    But perhaps what excites me most is the practical application of this research. In response to feedback from forest bathing participants about noise levels on trails, I’m currently collaborating with Metro Vancouver on an innovative project to establish “Silent Trails” in the city. These designated quiet zones will allow people to fully immerse themselves in the natural soundscape – from rustling leaves to birdsong – without urban distractions.

    My hope is that Silent Trails will be ready before summer, offering Vancouverites a new way to experience the healing power of our urban forests. It’s been incredibly rewarding to see how this ancient practice is being embraced by our modern city, creating spaces where nature’s therapeutic benefits can be fully realized.

    Through this interview, I was able to share not just my research, but my vision for making forest bathing more accessible to everyone in Vancouver. As our cities grow and our lives become increasingly digital, these connections to nature become not just beneficial, but essential for our wellbeing.

    This interview was by Angela Bower and Pippa Norman, and aired on April 22, 2024.

  • Forest Bathing for web3

    Episode 85: Punk1806, Tara Tiger Brown, Forrest Lover & PhD Candidate, UBC

    Timestamp: 15:04 – 24:22

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    Summary of the Conversation

    Forest bathing, a concept originating from Japan in the early 1980s, was introduced by the director of the Forest Agency. This idea emerged during significant urbanization, with young people migrating from rural areas to cities. This shift led to increased stress levels, particularly among office workers, prompting a search for natural solutions.

    Researchers, including a Soviet chemist and a Japanese professor, explored the role of biogenic volatile organic compounds, like terpenes, emitted by trees. These compounds, used by trees for protection and communication, were theorized to offer health benefits to humans.
    The concept of forest bathing is deeply rooted in our evolutionary history. Humans, having evolved over millions of years, are biologically tuned to natural environments, unlike the artificial, built environments we often find ourselves in today. Forest bathing involves immersing oneself in nature, engaging all senses – from breathing the air and touching plants to observing natural patterns and listening to the sounds of nature.

    Stephen and Rachel Kaplan, environmental psychologists from the 1980s, developed the Attention Restoration Theory, which suggests that natural environments can help reduce mental fatigue. This theory points to ‘Soft Fascination’ – our brain’s effortless processing of natural patterns like leaves, branches, or flowing water, which provides a restorative break from the intense focus required in our daily lives.

    Being in nature not only alleviates mental fatigue but also reduces stress. Built environments with noise, air, and light pollution can elevate cortisol levels, leading to constant stress. In contrast, natural settings can lower stress and improve health markers like blood pressure.

    While individual responses vary based on health, geographic location, culture, and spirituality, the general principle holds. Even brief interactions with nature, such as looking out a window or viewing nature photographs, can be beneficial. However, the full multisensory experience of being outdoors is unmatched.

    When choosing a natural environment for forest bathing, safety and accessibility are paramount. Regular, short visits are more beneficial than infrequent, long sessions. Variety in these natural settings is also important to prevent habituation and to keep the environment engaging.

    My research aims to create dynamic park brochures considering various environmental attributes, including seasonal changes and weather conditions like wildfire smoke. As we face more extreme weather events due to climate change, indoor strategies for connecting with nature become equally important.

    The ideal natural setting for forest bathing combines safety, accessibility, biodiversity, and water features. Such environments allow for relaxation and a much-needed break from the stresses of modern life.