American naturalist John Burroughs had good reason to write, “I go to nature to be soothed and healed, and to have my senses put in order.”
As any Coloradoan would attest, a walk in the woods can quite naturally ease tension, restore a sense of peace, and ground us for what we might face in “the real world.” Done with intention, it can have even more profound effects.
The practice of moving slowly and deliberately, engaging all five senses, with no destination or fitness goal in mind is referred to as “forest bathing.” The term comes from its Japanese translation of shinrin-yoku. In Spain, it’s known as banys de bosc or “forest bath.” In India, the Sanskrit word Vanaprastha translates to “retiring to the forest.” And Norwegians refer to it as Friluftsliv or “free air life.”
The benefits are powerful. Forest bathing has been shown to ease tension by lowering cortisol and blood pressure and reducing stress, anxiety, and depression. A 20+ minute stroll in nature can also enhance immune function, improve sleep quality, and provide better focus and mental clarity.
How to Do It
- Slow down. A general guideline is roughly one mile in two hours. The point is presence, not distance.
- Go with intention, not a plan. Skip the fitness tracker and the summit goal. Let the trail guide your steps.
- Leave devices behind or turn on airplane mode. Notifications pull attention outward; the practice depends on turning your focus inward.
- Engage each sense deliberately. Touch the bark of an Aspen tree, smell the scent of pine and dirt, listen to the sound of wind moving through the leaves, notice the temperature shift from sun to shade.
- Sit still for at least 15–20 minutes. Many practitioners find the deepest benefits come not from walking, but from finding one spot and simply staying with it.
- Breathe deliberately. Slow, deep breaths help shift the body out of a stress response.
- Finally, as you prepare to walk out of the woods, take a moment to notice how your mind and body feel compared to when you first set off.
Why it Works
Walking itself activates the parasympathetic (rest and digest) nervous system while calming the sympathetic (fight or flight) nervous system. Similar to techniques used in Eye Movement Desensitization and Reprocessing (EMDR) therapy, the right-left, repetitive nature of walking soothes the brain and downregulates emotional arousal. Walking triggers the release of endorphins and can boost serotonin and dopamine, the neurotransmitters associated with mood regulation. Walking also encourages deeper breathing, which activates the vagus nerve, a trigger that slows the body’s heart rate, lowers blood pressure, and loosens muscles.
The Forest Heals
Trees and plants also contribute to a person’s overall feeling of tranquility and wellbeing. They release phytoncides, natural essential oils that protect them from insects, fungi, and disease. When you breathe in the forest air, you inhale these microscopic compounds, offering the body a quiet kind of support you can’t always see.
Research suggests that inhaling phytoncides boosts your immune system’s “first responders,” cells that hunt down viruses and early cancer cells. Forest air also appears to strengthen the cancer-fighting proteins those cells carry.
One Step Further
The practice of “grounding,” also known as “earthing,” refers to making direct skin-to-surface contact with the electrical charge of the Earth. Early studies suggest that walking barefoot on grass, sand, or soil, or swimming in natural bodies of water exposes the body to a subtle negative electrical charge fueled by a massive reservoir of free electrons. Proponents believe the body can absorb these electrons, and early research is exploring whether that contact offers benefits.
Many who practice grounding describe a sense of ease returning to the body. They notice improved sleep, reduced inflammation, and an acceleration of muscle and wound healing. Some people use indoor grounding systems designed to replicate the electrical connection of the Earth right from their home or office.
In Colorado, we are fortunate to have easy access to nature and all its wonders. So, as you head into the woods during this cherished, yet brief period of leaf peeping, consider slowing down, taking in your surroundings, and pausing to feel the restorative benefits of Colorado’s natural world.
Forest bathing offers a compelling way to reframe a familiar landscape, not just as a backdrop for adventure, but as a place to simply be and become your most natural self.