Sit spot
Return to one place and watch it change.
- Choose a place near home you can reach in ten minutes.
- Sit for 20 minutes without a phone.
- Note what moved, what sounded and what smelled.
- Return weekly.
森林浴 · Japan, 1982
Shinrin-Yoku
The phrase means 'forest bathing'. You go into woodland with no destination and let your senses take it in.
Where it comes from
Japan's Forest Agency promoted shinrin-yoku in 1982 as a way to bring people into the country's forests. Researchers there, including Qing Li, went on to study its effects. Studies report lower stress hormone levels, lower blood pressure and better mood after time among trees. Many of these studies are small and compare forests with city settings, so treat the results as encouraging and not conclusive.
Trees give off aromatic compounds called phytoncides, and some researchers think these play a part. The simpler explanation is also plausible: quiet, soft light, green views and no screens calm people down.
How it differs from a walk
- No distance, pace or summit to reach.
- Phone off or in a pocket. Take no photographs during the walk.
- Stop often. Sit if you want to.
- Some guides suggest a slow walk of two hours or more, but benefits are reported from much shorter visits, around 20 minutes.
Walk timer
This timer guides a 20-minute session through five senses and chimes silently on screen when it is time to move on. Start it, put the phone away, and look at it again at the end.
20-minute forest walk
Ready when you are.
Practices
Slow walking
Walk at a third of your normal pace.
- Pick a short path.
- Take a step only when you have noticed something.
- Turn around when you reach the first bench or clearing.
Tea in the trees
End a walk with a quiet drink.
- Carry a flask of tea.
- Find a stable seat.
- Drink slowly and look up into the canopy.
No forest nearby?
A park, a single tree or a garden works. Researchers have found benefits from urban green space too. Sit under a tree for ten minutes and run through the same five senses.
Go deeper
What the research says
The main studies, how strong the evidence is, and where it runs out.
Read more
The five senses guide
Sight, sound, smell, touch and taste outdoors, with a short exercise for each.
Read more
Through the seasons
What to notice and how to adapt your practice in each season and in bad weather.
Read more
Build your own practice
Choosing a place, staying safe, a full 90-minute session, and adapting it to your circumstances.
Read more