Numerous studies show that forest bathing supports psychophysical well-being. Exposure to forests stimulates the immune system: those who spend time in the forest show higher levels of natural killer cells, and short retreats increase their activation for several days. The inhalation of phytoncides, such as α-pinene and limonene, seems to contribute to the increase of proteins involved in defense processes.
Cardiovascularly, forest bathing reduces blood pressure, heart rate, and respiratory rate, and increases heart rate variability, an indicator of better autonomic balance. In people with pre-hypertension or hypertension, walking in the woods improves cardiopulmonary parameters and promotes relaxation, with benefits also observed in healthy subjects.
The endocrine system responds with a clear decrease in stress hormones: several studies show drops in cortisol, adrenaline, and noradrenaline after immersion in nature. A meta-analysis confirms lower cortisol levels in forest bathing participants compared to urban controls, while other research reports an increase in adiponectin and DHEA-S, linked to healthy metabolism and stress resilience.
Psychologically, forest bathing reduces anxiety, tension, and depressive symptoms, improving mood, mental clarity, and sense of vitality. People under intense stress report an improvement in daily well-being and sleep quality; stays in nature increase melatonin and accelerate physiological recovery after stressful events.
In summary, forest bathing balances emotions, regulates stress, supports the heart and immune system, and proves to be an effective natural intervention for prevention and integrated well-being.
Immunity
Calm
Balance
Vitality
Sleep