The gentle rustling of leaves, the crackling of twigs, every breath filling your lungs with fresh air, a hint of the scent of pine needles… The soft light shimmers through the treetops in thousands of shades of green and brown, while moss-covered stumps and gnarled roots draw your attention fully to the moment with every step on the soft forest floor. Peace. Serenity.
Stimulating, yet not overwhelming—that is precisely the balance that makes a visit to the forest so mentally refreshing and physically restorative. In everyday life, many people are all too often exposed to an avalanche of stimuli—from dense urban development and traffic noise to social demands and the boundless digital world—that causes our attention to jump from one impulse to the next. The forest, on the other hand, is an important haven of relaxation that we can easily tap into for our well-being. But what exactly makes the forest—or other trips into nature—so relaxing? And how often should I go to the forest to reap the benefits?
The health benefits of spending time in the forest were first studied in Japan, before this field of research also garnered significant international interest. Known as “forest bathing” (Japanese: Shinrin Yoku), spending time in the forest has been used in Japan for many years as a form of preventive health care and therapy. The conclusion drawn from numerous scientific field experiments and studies on this topic is that forests have a wide range of positive effects on our health. Find out here what those effects are and how you can benefit from them:
At a glance: Spending time in the forest can…
- have a positive effect on the cardiovascular system by lowering blood pressure and heart rate
- strengthen the immune system by stimulating the production of natural killer cells (lymphocytes) and the body’s own antibodies (immunoglobulins)
- improve mood and alleviate feelings of loneliness and mental health conditions or their symptoms, such as depression and anxiety
- reduce stress symptoms by lowering the release of the hormones cortisol, norepinephrine, and epinephrine, which are associated with stress and increased activity
- improve sleep
- promote eye health by reducing the risk of developing nearsightedness
- have a positive impact on conditions such as diabetes or obesity, and possibly also asthma and allergies
- promote cognitive and motor skills in childhood development
- strengthen prosocial behavior and a sense of belonging
How exactly does the forest’s relaxing effect work?
The forest and our brain
A key area of our brain—known as the prefrontal cortex—which acts like a “conductor” directing our thinking, planning, and decision-making processes, finds a welcome respite in the forest. In our modern Western world, this area is constantly under strain as it must process complex information and is frequently exposed to sensory overload. Scientific studies, such as the 2015 South Korean study by Joung and other researchers, show that spending time in the forest reduces blood flow to this area of the brain (compared to spending the same amount of time in a built-up, urban environment). In contrast, other areas of the brain become more active. This shift in activity to other areas of the brain is important for relaxation and is perceived as pleasantly calming.
Furthermore, a 2022 study conducted in Berlin by Sudimac and colleagues demonstrated that another region of the brain benefits from spending time in the forest compared to spending time in the city: the amygdala, a region that regulates emotional processing and plays a key role in how we manage stress. The amygdala reduces its activity after a walk in the forest, which is perceived as relaxing. In contrast, activity levels remained consistently high among study participants who walked around town as a control group. It is clear to us that, as a foundation, we want to take action here, particularly with children who are often stressed by school life and rarely get to experience nature in their everyday family lives – do take a look at our ‘Draußenzeit’ project.
The refreshing scents of the forest
Researchers have long confirmed the health benefits for humans of hearing natural sounds—such as the lapping of water or birdsong—in addition to the visual stimuli provided by green plants. What’s fascinating is that even our sense of smell plays a role in these health benefits. According to numerous research findings, one of the other elements contributing to the forest’s positive effects is the terpenes and terpenoids produced by plants. Both are major components of the more well-known essential oils that humans extract from plants. Terpenes and terpenoids are classified as secondary plant compounds, which means they do not directly contribute to the plant’s growth or energy production. Instead, they often possess antioxidant, antimicrobial, anti-inflammatory, anticancer, and other beneficial properties, such as acting as attractants for the plant. The familiar scent of citrus fruits, for example, comes from the terpene limonene; other such compounds include pinene, myrcene, terpinene, and p-cymene. In everyday life, terpenes are widely used in the healthcare sector, for example in pharmaceuticals, dietary supplements, food and beverages, cosmetics, perfumes, synthetic chemicals, flavorings and fragrances, and in the biofuel industry.
In the forest, these scents regulate our stress response: The physiological processes known as the “stress response” (technical term: “sympathetic nervous system”) are suppressed. In contrast, the processes of the “relaxation axis” (“parasympathetic nervous system”)—the calming counterpart to the sympathetic nervous system—are activated. The effect is physically measurable: Stress hormones such as cortisol and adrenaline decrease, mood-boosting hormones such as dopamine and serotonin are released in greater quantities, blood pressure and heart rate drop, and the body produces more immune cells—such as natural killer cells—that can fight pathogens or cancer cells. Depending on the “dose” of time spent in nature—for example, after two days in the forest—this effect can last up to 30 days. While most of us will only be able to spend this much time in the forest while on vacation, one thing is clear: the longer and more often, the better. Thus, the forest benefits our health not only through significantly lower levels of particulate matter and noise pollution—both factors linked not only to physical harm but also to the onset of mental health conditions—but also by providing its own unique “health-boosting” elements. We currently provide access to these elements for over 700 Berlin elementary school kids through regular field trips to the countryside. Do you think that’s a good thing? Then help us support even more children.
Nothing but concrete in sight? Your forest alternatives
Other natural outdoor spaces, such as parks, gardens or water features like lakes, ponds and streams, can also have a positive effect on health – anything that is as far away as possible from traffic noise and sources of air pollution is worth considering. The main thing is that the human senses are stimulated by the gentle allure of nature, rather than being overstimulated by constant urban or digital stimuli. Why not take a look around while you’re out walking or cycling to see what green spaces you can spot, or find out, for example, if there’s a community garden in your area. Incidentally, even people who are unable to move around, such as hospital patients or those in need of care, can benefit from nature: their mood improves, they experience less pain, and they recover more quickly when they can look out onto green spaces. In addition, their health can be supported by houseplants and sounds such as the trickling of water or birdsong.
The perfect dose of woodland – when does the forest really start to work?
Studies have shown that the first signs of relaxation can be detected after just 20 minutes spent in the forest. For slightly longer-lasting effects, however, 120 minutes – or even more, of course – is perfectly fine. Naturally, there’s no need to set a stopwatch. Instead, listen to your body to see how much time in the forest does you good, and try to incorporate it into your daily routine as a healthy ritual.
So what exactly should you do in the forest? The same rule applies here: whatever suits you (and doesn’t harm anyone else or the forest). The Japanese art of forest bathing focuses entirely on mindfully experiencing the forest with all your senses during your visit. You can either undertake this health-promoting activity on your own or look for guided forest bathing tours. In addition to these and similar mindfulness and meditation exercises, the forest is also the perfect setting for any other form of exercise or sport – as well as simple walks, Nordic walking or jogging, some local authorities, for example, maintain varied fitness trails in wooded areas. Or how about taking your yoga mat with you to do some Pilates or stretching exercises in the great outdoors? For children, too, the forest effortlessly becomes a fantastic adventure playground: Balancing, climbing, playing tag, hide-and-seek, or games like capture the flag and treasure hunts are just a few of the countless ways in which children of all ages can easily keep themselves imaginatively occupied for a whole day. To ensure this freedom remains, children often first have to learn to behave as considerate guests of the forest. Through our ‘Draußenzeit’, primary school kids in Berlin also learn that nature conservation and fun go hand in hand. If you’d like to help ensure that even more children can benefit from the forest, why not take a look here:
Now you know that protecting forests and nature is directly linked to protecting our own health. So, what are you waiting for? Explore the green spaces around you – and help us preserve them!
Sources:
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