I’ve taught wilderness survival for years, and one of the first lessons is how to integrate with your natural surroundings — how to listen, feel, and observe nature.
I teach my students how to spend time in a “sit spot” — how to sit in one place and observe the surrounding wilderness, listen to the way the birds chirp (which may indicate changes in weather patterns or the presence of predators), watch the sun to figure out how much daylight remains, and observe what animals live nearby to gauge safety and food sources.
For these classes, the “sit spot” is an integral part of primitive survival. There’s also strong evidence that this practice, called forest bathing (or shinrin-yoku), is a valuable mindfulness and health practice. It’s a time to slow down, connect with nature, appreciate your surroundings, and be introspective.
But how did this concept come about? What are its benefits? And will a search for “forest bathing near me” yield any local locations appropriate for this practice?
In this blog post, you’ll learn about the science behind forest bathing, tips for making the most of it, and some great spots where you can try it in Austin, Texas.
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The Origins of Forest Bathing
“Shinrin-yoku” means “bathing in the forest atmosphere.” The Forest Agency of Japan introduced this practice in 1982 to:
- Help reduce the stress and anxiety associated with highly technology-driven lifestyles
- Encourage the preservation of natural landscapes
In 2020, the health impacts of COVID-19-related quarantines led people to realize that spending time outdoors has many benefits. Forest bathing became more widely practiced after pandemic-related concerns discouraged congregating in close indoor spaces.
The Health Benefits of Forest Bathing
Forest bathing has been linked to a slew of health benefits, including improved mental and emotional health. People report feeling happier and more relaxed after spending time in nature. But does it really work?
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Several studies have investigated forest bathing’s effects on human health:
Mental Health
In a comprehensive analysis of eight studies, forest therapy was found effective in reducing symptoms of depression in adults, specifically decreasing cortisol levels while increasing serotonin and dopamine, natural endorphins.
In a study conducted in 2022, forest bathing significantly reduced stress and increased mental well-being in 34 healthcare workers.
Heart Health
One study suggests that forest bathing may benefit the cardiovascular system by lowering blood pressure and normalizing heart rate in healthy adults and people with hypertension.
The overall decrease in cortisol levels also leads to a normalized heart rate and lowered blood pressure.
Immune System
Research also suggests that forest bathing increases the activity of anti-cancer proteins and natural killer (NK), a type of white blood cell that can destroy infected cells and cancer cells.
A study published in the International Journal of Immunopathology and Pharmacology documented the results of 12 adult men’s three-day forest bathing trip. Nearly all men showed higher NK activity after the trip.
Inflammation
Forest bathing may also have protective effects against inflammation and oxidative stress.
In a study, participants exposed to a forest environment showed lower levels of interleukin-6, tumor necrosis factor-alpha (pro-inflammatory cytokines), and malondialdehyde (an oxidative stress marker) compared to those exposed to an urban setting.
Additionally, their serum cortisol and plasma endothelin-1 levels were lower, suggesting reduced stress and better vascular health. (And decreased inflammation is, again, beneficial for heart health.)
Is Forest Bathing Right for You?
Forest bathing is considered safe for most people.
However, if you have allergies, mobility issues, or heart problems, consult a doctor to find out if forest bathing is safe for you and where to try to incorporate this practice.
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How to Enjoy Forest Bathing
Forest bathing is a simple mindfulness practice. On a hike or walk outdoors, use your five senses to connect with your surroundings.
Whether sitting or walking in nature:
- Observe — Use your sight to appreciate the colors of the landscape.
- Smell — Use your sense of smell to take in the different fragrances of the trees and flowers.
- Listen — Listen to the forest’s sounds: the birds singing and the breeze rustling through the leaves.
- Touch — Touch the trees; feel the texture of the bark and the ground beneath your hands and feet.
- Taste — Savor foods and fruits from the forest (if you know they’re safe to eat), or bring your own healthy snack.
- Breathe — Practice breathwork or simply breathe in the fresh, crisp air.
To make the most of your forest bathing experience, leave your smartphone at home. (Your messages can wait a couple hours.) Sit or move slowly to better see and feel your surroundings. Some people take this time to meditate, journal, breathe deeply, and enjoy a deep sense of relaxation.
Forest Bathing Near Me in Austin, Texas
Googling “forest bathing near me” in Austin? You’ll find plenty of parks and natural spaces perfect for shinrin-yoku. Research even demonstrates that urban forest bathing is a wonderful option.
Two excellent forest bathing locations in Austin are the Barton Creek Greenbelt, located south of the city, and Covert Park at Mt. Bonnell.
The Barton Creek Greenbelt offers a variety of trails and quiet spots, perfect for deep immersion in nature. By contrast, the short hike up Mt. Bonnell leads to breathtaking views of the Colorado River and the city skyline, making it an ideal place to meditate and appreciate your natural surroundings.
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Forest Bathing Near Me: Final Thoughts
Whether you’re searching for “forest bathing near me” in Austin or just beginning to explore this practice, you’ll find plenty of accessible locations to try shinrin-yoku.
Forest bathing is a recent trend, but it’s not a new concept. The practice encourages connection with nature, and its positive health effects promote overall well-being. Studies suggest forest bathing can alleviate stress, boost the immune system, reduce inflammation, and support heart health. However, more research is needed to confirm these results.
Forest bathing is safe for most people. However, if you have any health concerns, check with your healthcare provider before trying it.
Ready to try forest bathing near you? Take advantage of our recommended locations, or contact local nature guides for more suggestions.
