Lower stress hormones
Across studies in Japan, people who walked in forests had lower cortisol, lower pulse, and lower blood pressure than when walking in a city.
Park et al., 2010 — Environmental Health and Preventive Medicine ↗Research
What the science says.
Short version: time in the woods, taken slowly, measurably calms the body and lifts mood. Here's the longer version.
Better mood, less anxiety
A review of controlled studies found forest bathing reduced anxiety, depression, anger, and fatigue scores in the short term.
Kotera et al., 2022 — Int. Journal of Mental Health and Addiction ↗Veterans outdoors
Veterans who took part in group outdoor recreation reported meaningful drops in PTSD symptoms and stress, plus gains in social connection.
Poulsen et al., 2016 — systematic review ↗Less rumination
A 90-minute walk in nature, compared to an urban walk, reduced repetitive negative thinking and activity in a brain region linked to it.
Bratman et al., 2015 — PNAS ↗Two hours a week
People who spent at least 120 minutes a week in nature were significantly more likely to report good health and well-being.
White et al., 2019 — Scientific Reports ↗Forest bathing is a wellness practice, not medical treatment. It doesn't replace the care you get from your provider — it works alongside it. Keep that care, and use these walks as the quiet part of your week.