I’ll admit it — when I first heard the term “forest bathing,” I pictured someone literally bathing in a forest creek. It sounded like peak wellness nonsense. But then I looked at the research, and I had to eat my words.

Shinrin-yoku, the Japanese practice of immersing yourself in a forest environment, has been studied seriously since the 1980s. And the evidence is surprisingly robust for something that basically amounts to “go walk slowly in the bush.”

What the Science Actually Says

Let me be clear: I’m not talking about one dodgy study with 12 participants. Forest bathing has been examined in hundreds of peer-reviewed studies across multiple countries, with measurable physiological outcomes.

Here’s what the research consistently shows:

Cortisol drops significantly. A 2019 meta-analysis of 20 studies found that forest environments reduced salivary cortisol (the primary stress hormone) by an average of 12.4% compared to urban environments. That’s not a tiny effect. That’s meaningful stress reduction from just being present among trees.

Blood pressure and heart rate decrease. Multiple studies show that two hours of forest immersion reduces systolic blood pressure by 3-5 mmHg and heart rate by 4-6 bpm compared to equivalent time in urban settings. For context, some blood pressure medications deliver similar reductions.

Natural killer cell activity increases. This one surprised me. NK cells are part of your immune system that fight infections and tumours. Research from Nippon Medical School showed that a three-day forest trip increased NK cell activity by 50%, and the effect lasted for over 30 days after the trip. The proposed mechanism? Phytoncides — volatile organic compounds released by trees — appear to directly boost immune function.

Mood and anxiety improve. Studies consistently show reductions in anxiety, anger, fatigue, and depression scores after forest bathing sessions. These effects appear within as little as 15 minutes but are stronger with longer exposure.

Why It Works (The Mechanisms)

Three main pathways seem to explain why forests affect us so profoundly.

Phytoncides. Trees release these antimicrobial compounds to protect themselves from insects and decay. When we breathe them in, they appear to trigger increased NK cell production and reduced stress hormones. Conifer forests (pine, cedar, cypress) produce the highest concentrations, which is why Japanese research often focuses on cedar forests.

Reduced sensory stress. Urban environments bombard us with what attention researchers call “hard fascination” — sirens, traffic, notifications, crowds. Forests provide “soft fascination” — rustling leaves, birdsong, dappled light — that allows our attention to rest and recover. This connects to Attention Restoration Theory, developed by environmental psychologists Rachel and Stephen Kaplan.

Microbiome exposure. This is newer research, but growing evidence suggests that exposure to forest soil microorganisms may benefit our gut microbiome and immune regulation. We co-evolved with these organisms, and our increasingly indoor lives have reduced our exposure dramatically.

What Forest Bathing Is (and Isn’t)

Forest bathing isn’t hiking. It isn’t bushwalking. It isn’t exercise in a forest setting.

It’s deliberately slow. You walk at a fraction of your normal pace. You stop frequently. You sit. You breathe deeply and intentionally. You engage all your senses — the texture of bark, the smell of eucalyptus, the sound of a creek, the play of light through a canopy.

A typical guided forest bathing session lasts 2-3 hours and covers maybe one kilometre. Yes, one kilometre. If you’re thinking “I could do that in 10 minutes,” you’re not getting it yet.

The point isn’t distance or exertion. The point is presence. And before you roll your eyes — the cortisol data doesn’t lie. Something about slowing down in a forest environment produces measurable physiological changes that a regular bush hike doesn’t replicate to the same degree.

Best Spots in NSW for Forest Bathing

Now for the practical bit. NSW has some extraordinary forests, and a few are particularly well-suited for shinrin-yoku.

Minnamurra Rainforest, Budderoo National Park. About 90 minutes south of Sydney. The elevated boardwalk through subtropical and temperate rainforest is perfect for slow, mindful walking. The canopy is dense, the air is thick with moisture, and there’s a waterfall at the end if you want it. Go midweek and you might have the place to yourself.

Blue Gum Forest, Blue Mountains National Park. You need to hike down into the Grose Valley to reach it, which makes this one a commitment. But the grove of towering blue gums in the valley floor is one of the most cathedral-like forest experiences in NSW. The descent takes about 90 minutes, so plan a full day.

Dorrigo National Park Rainforest. The Skywalk and Wonga Walk here take you through ancient Gondwana rainforest. The air quality is exceptional, the birdlife is incredible, and the canopy density creates that enclosed, immersive feeling that makes forest bathing work.

Royal National Park — Forest Path to Wattamolla. Surprisingly accessible from Sydney, the inland trails through Royal National Park offer dense bushland with excellent canopy cover. The Lady Carrington Drive trail is flat, car-free, and follows a creek — ideal for slow walking.

Nightcap National Park, near Byron Bay. If you’re in the Northern Rivers, Nightcap has remnant Big Scrub rainforest that’s genuinely primeval. The Minyon Falls walk passes through gorgeous subtropical forest. The phytoncide output from this kind of dense, wet forest is about as high as you’ll find in Australia.

Cathedral of Ferns, Mount Wilson. Only an hour from Sydney and absolutely stunning. The tree fern gully here is otherworldly — towering ferns creating a green tunnel that blocks out the sky. It’s small but incredibly dense, and perfect for a focused 60-90 minute session.

Getting Started

You don’t need a guide, though guided sessions are available in Sydney, the Blue Mountains, and the Central Coast through certified forest therapy practitioners. The International Nature and Forest Therapy Alliance maintains a directory.

If you’re going solo, the main thing is to leave your earbuds out, put your phone away (or on airplane mode for photos only), and give yourself permission to go absurdly slowly. Two hours minimum. No destination. No fitness goals.

Just trees and breathing and time.

It sounds simple because it is. Sometimes the most evidence-based wellness practice is also the oldest one: go outside, shut up, and pay attention.