Forest Bathing for Mental Health: A Hawai‘i Therapist’s Guide to Nature’s Calm

If you’ve ever paused along a shaded forest trail in Hawai‘i, felt the ocean breeze through ironwood trees, or observed the native plants and birds in a wetland like Kawainui Marsh, you may have already experienced the essence of forest bathing. While forest bathing traditionally refers to immersing oneself in wooded areas, the practice is really about being present in any natural setting that invites you to engage your senses and find stillness.

What Is Forest Bathing?

Forest bathing is an ancient practice observed across many cultures as a way to support physical, emotional, and spiritual well-being. In Japan, it is known as Shinrin-yoku—a mindful practice of slowing down and immersing yourself in nature. It’s not about exercise or hiking fast, but about gently noticing your surroundings and tuning into your senses: the sights, sounds, smells, textures, and tastes of the natural world.

This practice encourages a deep connection to the environment, helping you step away from daily stress and become fully present.

Why Nature Helps Us Feel Better

Time in nature has been shown to reduce stress hormones like cortisol, lower blood pressure, and calm the nervous system. It can also boost mood, ease anxiety, and support immune health. Environmental psychologists have found that regular contact with nature helps people regulate emotions more effectively—leading to improved mental health and stress recovery.

How Much Time Is Enough?

Even 20 minutes in a natural environment can begin to relax the body and mind. Ideally, about two hours per week spent in green spaces offers deeper physiological and emotional benefits. But consistency is more important than duration—small moments in nature, repeated regularly, can make a meaningful difference.

Finding Your Spot

You don’t have to go far or visit a remote forest to receive the benefits of forest bathing. Any green space with vegetation and relative quiet can support this practice—a botanical garden, a wooded trail, or a peaceful park in your neighborhood.

Here in Hawai‘i, we’re fortunate to have access to lush forests, coastal breezes, and rich biodiversity—natural invitations to pause, breathe, and reconnect.

How to Practice Forest Bathing

• Slow your pace and avoid rushing.

• Use all your senses: notice sights, sounds, textures, and scents.

• Take deep, mindful breaths.

• Pause to sit or stand quietly—let your body and mind settle.

• Put away distractions, like your phone, when possible.

Forest bathing isn’t about doing it perfectly. It’s about creating space for presence, stillness, and connection with nature.

Bringing Forest Bathing Into Daily Life

You don’t need a special trip to the forest to feel the benefits. Even brief moments—like stepping outside to feel the breeze, noticing the trees on your street, or listening to birdsong—can bring a small but meaningful sense of calm to your day.

Connecting with nature can be a simple, accessible way to support your nervous system and overall well-being. Whether in a wooded ridge or a quiet neighborhood park, forest bathing invites us to slow down, engage our senses, and restore balance. 

Disclaimer: This blog is for educational purposes only and does not constitute medical advice or therapy. If you are experiencing distress, please seek support from a licensed mental health professional.