Forest therapy offers a guided nature immersion practice that, according to research, can reduce stress hormones and improve mental and physical health.
A worldwide movement is bringing people back to forests for better mental and physical health. Forest therapy, a guided practice of immersion in wooded areas, is gaining recognition as an effective way to combat stress and improve well-being.
The International Nature and Forest Therapy Alliance (INFTA) leads global efforts to promote forest therapy through research partnerships and training programs.
Forest therapy involves spending time in forests with a trained guide who helps participants connect with nature. The practice focuses on slowing down and engaging all five senses.
Participants might touch tree bark, smell pine needles, listen to birds, observe leaf patterns, or taste forest-grown foods. These simple activities help reduce stress hormones and activate the parasympathetic nervous system, which controls relaxation.
The practice originated in Japan, where it’s called “Shinrin-yoku,” meaning “forest bathing” or “immersion in the forest.” Japanese researchers began studying its effects in the 1980s.
Today, medical professionals worldwide recognize forest therapy as an evidence-based public health practice. Many doctors now “prescribe” forest time to patients suffering from stress, anxiety, and certain physical conditions.
See also: Prescribing Nature to Canadians
Research shows measurable health benefits from spending structured time in forests. Studies have documented decreased stress hormones, lower blood pressure, and improved immune function after forest therapy sessions.
Time in forests increases natural killer (NK) cell activity. These cells help fight cancer and infections in the human body.
Forest environments contain plant compounds called phytoncides. Trees release these natural oils for protection but also benefit humans who breathe them in during forest therapy walks.
The practice also reduces activity in the prefrontal cortex, the brain region that gets overworked during stress. This explains why people often report clearer thinking after forest therapy sessions.
Unlike medication, it has no negative side effects. It costs little or nothing to practice and complements traditional medical treatments.
While walking in nature alone offers benefits, trained forest therapy guides enhance the experience. These professionals complete extensive training in specific techniques.
Guides learn to create safe, structured experiences tailored to participants’ needs. They help people slow down and notice details they might otherwise miss.
INFTA developed the International Core Curriculum of Forest Therapy (ICCFT), which is now considered the world standard for guide training. Over 120 experts from 20 countries collaborated to create this curriculum.
The organization has provided trainees with over 160,000 hours of instruction worldwide. Its certification process ensures that guides understand the practice and the science behind it.
Governments in several countries now recognize INFTA certification as the professional standard for forest therapy guides.
Regular sessions can improve sleep quality and concentration. Many participants report better relationships and work performance after beginning the practice.
The benefits extend beyond the time spent in forests. People often develop heightened awareness that enhances everyday experiences.
The priactice helps people disconnect from digital devices. This digital detox counteracts the negative effects of constant screen time.
Even short forest therapy sessions in city parks can benefit urban dwellers with limited nature access. Research shows that brief nature exposure provides measurable improvements in mood and cognition.
Climate change concerns add urgency to forest protection efforts. Spending time in nature creates personal connections to nature that often inspire conservation action.
As more people look for ways to improve their health and reduce stress, forest therapy is becoming a trusted and accessible option. Backed by science and supported by trained professionals, it offers real benefits for both mental and physical well-being. The growing interest in this practice also helps raise awareness about the importance of protecting forests. In a time of increasing health challenges and environmental concerns, forest therapy provides a simple yet powerful way to reconnect with nature and ourselves.
