Bringing Forest Bathing into City Life to Reduce Stress

In the midst of today’s busy city life, finding calm can seem impossible. Forest bathing, or shinrin-yoku—a Japanese practice meaning 'immersing yourself in the forest atmosphere'—offers a solution. Traditionally done in dense forests, this practice can also be adapted to urban settings, providing city dwellers with powerful stress-relief benefits.

What is Forest Bathing?

Forest bathing isn’t about intense walking or physical exertion—it’s a mindful practice of being fully present in nature with all your senses. The intention is to slow down, connect deeply with the natural world, and refresh your mind and body. Research shows that even brief exposure to nature can lower cortisol, uplift your mood, and improve concentration.

Bringing Forest Bathing into Urban Life

1. Select Your Space

Find a green area close by—whether it’s a nearby park, rooftop garden, riverside trail, or community green patch. Look for places that offer greenery and relatively less noise.

2. Use All Your Senses

Sight: Notice the tones, shapes, and textures of leaves and flowers.
Sound: Tune in to birdsong, the wind, or flowing water.
Touch: Feel the grass, tree bark, or foliage.
Smell: Pay attention to the natural earthy fragrances around you.

3. Unplug Completely

Keep your phone away or put it on airplane mode. Eliminating digital distraction helps you stay fully present.

4. Practice Slow Breathing

Pair your time in nature with mindful breathing. Inhale deeply, take in the fresh air, and exhale stress and tension slowly.

Forest bathing isn’t only for those with access to vast forests—anyone can practice it by finding small green spaces within the city. By adopting this mindful routine, you can ease the daily pressures of urban living and reconnect with the soothing energy of nature. Take a slow, deep breath—and begin your urban forest bathing journey today.

Creating a Forest Bathing Practice in the City

1. Make It a Habit

Block out 15–30 minutes each day or a few times a week to spend time in your chosen natural spot. Consistency helps you experience deeper and lasting benefits.

2. Add Meaningful Rituals

Enhance your sessions by writing down reflections, expressing gratitude, or simply acknowledging your present moment during each visit.

3. Enjoy It With Someone

Invite a friend or a close family member to join you. Quietly sharing this mindful experience can deepen connection and elevate the calming effect.

You don’t need to be in a deep forest to enjoy this practice. With intention, you can experience forest bathing in urban environments too—like botanical gardens, city parks, or quiet tree-lined avenues.