How Forest Therapy Affects the Nervous System

The Research-Backed Benefits of Forest Bathing

In recent years, forest bathing, or Shinrin-Yoku, as it’s known in Japan has gained global recognition for its profound effects on mental and physical health, especially how it affects the nervous system. But beyond just feeling relaxed in nature, what’s actually happening in your body?

At the heart of forest therapy is its ability to influence the nervous system, especially through the parasympathetic branch, which governs our rest and recovery.

Scientific studies now validate what many cultures have intuitively known: spending time in natural settings can regulate stress, balance our autonomic nervous system, and enhance overall wellbeing.

The Science of Forest Bathing

What Happens in the Body During Forest Exposure?

When we immerse ourselves in a forest environment, several physiological responses are activated:

Heart rate slows
Blood pressure decreases
Cortisol (stress hormone) levels drop
Brain waves shift toward a relaxed alpha state

This shift is not just psychological — it’s neurological and biochemical.

Key Mechanisms Behind the Magic

1. Phytoncides

These are antimicrobial compounds released by trees, especially conifers like pine, cedar, and cypress. When inhaled:

They boost Natural Killer (NK) cell activity — crucial for immune function
Reduce inflammatory cytokines
Trigger a calming response in the limbic system (the emotional brain)

2. Sensory Immersion

Forest environments engage multiple senses simultaneously:

Sight: Fractals and green tones lower cognitive load
Sound: Birdsong and rustling leaves calm the amygdala
Smell: Earthy scents can reduce anxiety and induce clarity
Touch: Barefoot walking (earthing) grounds the nervous system

This multi-sensory input recalibrates the nervous system, pulling it out of sympathetic overdrive (fight or flight) and into parasympathetic regulation.

Nervous System Regulation

Parasympathetic Activation & Stress Reduction

Forest therapy directly influences the autonomic nervous system (ANS). Here’s how:

Reduces sympathetic dominance (associated with stress, anxiety, and chronic illness)
Activates the vagus nerve, which signals safety and relaxation
Enhances heart rate variability (HRV) — a biomarker of resilience

Clinical Evidence & Studies

A growing body of research supports these claims:

Japanese Shinrin-Yoku trials showed significant reductions in cortisol after just 20 minutes in forest environments.
A 2020 study published in Frontiers in Psychology found that just two hours of forest exposure significantly increased parasympathetic activity and decreased rumination.
Functional MRI scans reveal that nature exposure reduces prefrontal cortex activity, associated with overthinking and worry.

These studies confirm that forest therapy isn’t just calming, it rebalances our nervous system at a foundational level.

Practical Tips for Nervous System Support

How to Optimize Your Forest Therapy Sessions

To maximize benefits for your nervous system:

Go slow – Move at 1/3 your normal walking pace
Engage your senses one by one
Unplug – Leave digital devices behind
Breathe deeply – Practice soft belly breathing or box breathing
Use sit spots – Stay in one place and observe

Indoor Adaptations for Urban or Mobility-Limited Settings

Even when you can’t access a forest:

Use essential oils from coniferous trees (e.g., hinoki, cedarwood)
Listen to forest soundscapes – birdsong, running water, wind
Bring in houseplants or biophilic design to mimic natural cues
Nature imagery and videos can replicate many benefits of real exposure

A Pathway to Inner Calm

Forest therapy is more than a pleasant walk in the woods — it’s a powerful, evidence-based practice for restoring nervous system balance. By engaging the senses, breathing in phytoncides, and slowing down, we allow our body’s natural regulation systems to reset.

Whether you’re a seasoned guide or a beginner, understanding this connection empowers you to practice forest therapy more intentionally.