Tai Chi & Forest Bathing (Shinrin-yoku)
Updated: 2 days ago
There is a difference between walking through a forest while thinking about everything you need to do and pausing long enough to notice where you are. Light moving through branches, the texture of bark, and the sound of leaves underfoot can draw attention toward experiences we otherwise pass by.
Forest bathing, or Shinrin-yoku, makes that attention the practice. It involves spending unhurried time in a natural setting, noticing the surroundings without needing to cover a particular distance or achieve a fitness target.
I am drawn to its simplicity and to the questions it raises about how our surroundings influence well-being. Research suggests benefits for stress and mood, although the size and persistence of those effects remain under investigation.
Tai Chi offers another way to explore attention through movement. Bringing these practices together creates an opportunity to move, observe, and reconnect with nature. Here, we examine the research, its limitations, and the practical possibilities.
Article Index:
Forest Bathing Introduction
Forest bathing, or Shinrin-yoku, is a therapeutic practice that originated in Japan in the 1980s and is designed to immerse individuals in the tranquil embrace of nature, particularly forests. This practice involves engaging all five senses—sight, sound, smell, touch, and taste—allowing the natural environment to impact mental and physical well-being profoundly. As you stroll through the forest, you observe the vibrant greenery, listen to the rustling leaves and birdsong, inhale the earthy scent of wood and foliage, feel the textures of tree bark and leaves, and even taste the fresh air.
The health benefits of forest bathing are well-documented. It significantly reduces stress, lowers blood pressure, and boosts the immune system, making it a powerful natural remedy for many modern ailments. Furthermore, forest bathing improves mood, increases energy levels, and enhances overall happiness, promoting better sleep and increasing concentration and focus. This practice offers a holistic approach to wellness, seamlessly integrating the therapeutic power of nature into daily life. We now discuss the science behind this practice.
Mechanisms Behind Forest Bathing
When I hear that forest bathing provides numerous health benefits through various physiological and psychological mechanisms, I want to know where the evidence comes from to support such statements. To satisfy all our scientific curiosities, let's quickly review five distinct areas that support forest bathing:
1. Phytoncides:
Definition: Phytoncides are volatile organic compounds emitted by trees and plants, such as alpha-pinene and limonene.
Impact on Health: Phytoncides, when inhaled, directly enhance the activity and number of natural killer (NK) cells, which play a crucial role in immune defence. These cells produce anti-cancer proteins, including perforin, granulysin, and granzymes A/B, which aid in targeting and destroying cancer cells. Increase in NK Cell
Activity & Numbers: Studies have shown that a three-day/two-night forest bathing trip can significantly increase NK cell activity. In one study, participants experienced a 50% increase in NK cell activity, lasting up to one month after the trip (Li et al., 2010). The same study also reported a 40% increase in NK cells after the forest bathing trip.
2. Reduction of Stress Hormones:
Cortisol Levels: Spending time in a forest environment significantly lowers cortisol, the primary stress hormone associated with anxiety, depression, and hypertension. A study by Park et al. (2010) found that participants who spent time in a forest environment had a 12.4% decrease in cortisol levels compared to those who stayed in an urban environment. This reduction in cortisol was associated with decreased stress and improved mood.
Sympathetic and Parasympathetic Nervous Systems: Exposure to nature reduces sympathetic nervous system activity (fight-or-flight response) and increases parasympathetic nervous system activity (rest-and-digest response), promoting relaxation and recovery.
3. Cardiovascular Health:
Blood Pressure and Heart Rate: Research shows that forest environments help lower blood pressure and heart rate due to their calming effect, reducing stress and anxiety levels and contributing to cardiovascular health.
Study: The practical implications of a study by Tsunetsugu et al. (2013) are noteworthy. It revealed that after forest bathing sessions, systolic blood pressure decreased significantly by an average of 4-6 mmHg, and diastolic blood pressure decreased significantly by an average of 2-4 mmHg. These findings could guide us in developing effective interventions for cardiovascular health.
Heart Rate Variability (HRV): Increased HRV, a marker of cardiovascular health and stress resilience, has also been observed in forest bathing individuals.
4. Mental Health Benefits:
Hormones: The mental health benefits of forest bathing are not just anecdotal. They are backed by science. Forest bathing reduces stress hormones like cortisol, adrenaline, and noradrenaline, and increases mood-enhancing neurochemicals such as endorphins, dopamine, serotonin, and oxytocin. These hormonal changes are the scientific explanation for the profound mood enhancement, reduced anxiety, and overall mental well-being observed in individuals who regularly engage in forest bathing. Bielinis, E., et al. (2020)
5. Inflammation
Multiple mechanisms: Forest bathing reduces chronic inflammation through various mechanisms, including the modulation of pro- and anti-inflammatory cytokines, reduction of oxidative stress, and regulation of the autonomic nervous system and HPA axis. The HPA axis, or hypothalamic-pituitary-adrenal axis, is a complex network of interactions among three essential endocrine glands: the hypothalamus, the pituitary gland, and the adrenal glands.
Effects: These anti-inflammatory effects have significant clinical implications, particularly for managing autoimmune disorders, metabolic syndrome, and cardiovascular health. Forest bathing promotes a less inflammatory internal environment, supporting overall health and well-being. Furlan, L., et al. (2022), Pongratz, G., & Straub, R. H. (2018)
The Synergistic Benefits of Forest Bathing and Tai Chi
Combining forest bathing with Tai Chi creates a powerful synergy that amplifies the benefits of each practice, enhancing both physical and mental well-being. Forest bathing, or Shinrin-yoku, involves immersing oneself in nature, engaging all senses to absorb the forest atmosphere. This practice reduces stress hormones, boosts immune function, and enhances mood through inhaling phytoncides and exposure to natural scenery. Similarly, Tai Chi offers extensive health benefits by promoting neuroplasticity, balance, strength, and cognitive preservation. The flowing movements of Tai Chi, paired with mindful breathing, echo the principles of mindful meditation, which aligns perfectly with the serene, restorative environment provided by forest bathing.
The integration of Tai Chi within a forest setting magnifies the relaxation and stress reduction benefits, as both practices activate the parasympathetic nervous system, a scientifically proven mechanism that promotes deep relaxation and recovery. The natural environment further reduces cortisol and pro-inflammatory markers, while Tai Chi’s rhythmic movements and intentional breath work enhance immune function and reduce systemic inflammation, as supported by numerous scientific studies. This combination not only fortifies the body’s core and improves stability but also cultivates a serene mental state, fostering emotional equilibrium and mental clarity.
Conclusion
Time in nature can be worthwhile for reasons that extend beyond a change in a laboratory measurement. Noticing birdsong, moving without haste, or sharing a quiet walk can bring something valuable to an otherwise crowded day.
Forest bathing and Tai Chi offer complementary ways to practise attention. Research supports potential benefits of each, but it does not yet establish that combining them produces an amplified biological effect. That distinction leaves plenty of room to explore the experience for yourself.
Begin with an accessible natural setting. Walk slowly, pause, and notice what holds your attention. If you practise Tai Chi, choose a stable surface and movements suited to your abilities. A few familiar movements may be enough to bring greater awareness to balance, breathing, and the surroundings.
For me, the appeal remains its simplicity: an opportunity to make space for movement, curiosity, and a closer relationship with the natural world.
References
Antonelli M, Barbieri G, Donelli D. Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. International Journal of Biometeorology. 2019;63(8):1117–1134.
Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (forest bathing) and nature therapy: a state-of-the-art review. International Journal of Environmental Research and Public Health. 2017;14(8):851.
Li Q, Kobayashi M, Wakayama Y, et al. Effect of phytoncide from trees on human natural killer cell function. International Journal of Immunopathology and Pharmacology. 2009;22(4):951–959.
Li Q, Morimoto K, Nakadai A, et al. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. International Journal of Immunopathology and Pharmacology. 2007;20(2 Suppl 2):3–8.
Park BJ, Tsunetsugu Y, Kasetani T, Kagawa T, Miyazaki Y. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine. 2010;15(1):18–26.
Wayne PM, Walsh JN, Taylor-Piliae RE, et al. Effect of tai chi on cognitive performance in older adults: systematic review and meta-analysis. Journal of the American Geriatrics Society. 2014;62(1):25–39.
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DR. BRIAN ABELSON, DC. - The Author
Dr. Brian Abelson is a chiropractor, author, and educator with more than 30 years of clinical experience in musculoskeletal care, rehabilitation, and sports performance. His educational work focuses on musculoskeletal conditions, human movement, sports biomechanics, and evidence-informed approaches to treatment and rehabilitation.
He is the developer of Motion Specific Release (MSR) and Clinical Director of Kinetic Health in Calgary, Alberta, Canada.
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