FOREST BATHING I Went Forest Bathing—and It Changed My Nervous System

“Early to bed and early to rise, make a man healthy, wealthy, and wise”

——Benjamin Franklin (poor Richard’s almanac)

By The Health Instrument

It was barely 7 a.m. when I stepped onto the trailhead of the state park. The world hadn’t fully woken up yet—except for the forest.

A heavy mist hovered just above the damp earth. Sunlight dripped slowly through the trees, filtering gold onto the forest floor. I could hear my own breath, steady and deep, and somewhere in the distance, the rhythmic call of a woodpecker echoed like a meditation bell.

That morning, I didn’t come to hike. I wasn’t there to count steps, measure heart rate, or “crush a workout.” I came to be. To bathe—in the forest.

This is forest bathing, or as the Japanese call it, Shinrin-yoku—the practice of immersing yourself in a natural wooded setting, not for exercise, but for healing. And let me tell you something right now: your nervous system needs this more than you think.

What Is Forest Bathing, Really?

Forest bathing is not about doing anything. You don’t need a Fitbit or a goal. It’s about being present in a forested environment, opening your senses, and letting nature do what it’s wired to do: restore your body and mind.

I wandered slowly—no destination, no pace to maintain. I brushed my fingers against the bark of an old oak, stood still to feel the temperature change between sunlit patches and shaded hollows, and inhaled the scent of moss, pine, and wet leaves. The forest was alive, and I was soaking in its language.

The Science Behind the Stillness

Now, you know me—I don’t just preach tree-hugging for the sake of romance. I’m The Health Instrument. If it’s real, it’s research-backed. And this is.

• Lower Cortisol: Forest bathing significantly reduces cortisol levels (your stress hormone).

• Heart & Blood Pressure: It drops systolic blood pressure and slows the heart rate.

• Immune Boost: Trees release phytoncides—antimicrobial essential oils that boost our natural killer (NK) cells. These help our immune system target viruses and even tumor cells.

• Mood Repair: Exposure to green space increases serotonin and dopamine, improves sleep, and decreases symptoms of anxiety and depression.

And here’s the kicker: you don’t need an entire day. Even 20 minutes in nature can begin to reset your nervous system from “fight-or-flight” to “rest-and-digest.”

A Sensory Invitation

That morning, I became a sponge. I listened—to the buzzing insects, the shuffle of small animals, and the breeze slipping through leaves. I breathed in the rich scent of soil. I touched moss-covered stones. I watched sunlight make moving patterns on the forest floor.

My body softened. My chest opened. My mind quieted.

This wasn’t just relaxing—it was restorative. My parasympathetic nervous system took the wheel, and every cell in my body seemed to whisper, “This. This is what we’re made for.”

Why You Need Forest Bathing

Especially if you:

• Live in a city or spend too much time indoors.

• Feel chronically overwhelmed, anxious, or exhausted.

• Struggle with inflammation, high blood pressure, or weakened immunity.

• Work in a high-stress, screen-heavy environment.

Your body is craving reconnection.

How to Try Forest Bathing (The Health Instrument Way)

1. Leave your phone in your car.

2. Choose a wooded trail or state park—ideally somewhere quiet and undisturbed.

3. Go early if possible. The forest is freshest in the morning.

4. Walk slowly. Stop often. You’re not there to hike. You’re there to receive.

5. Use all five senses. See. Smell. Touch. Hear. Even taste the air.

6. Breathe deeply. Let your breath match the rhythm of the trees.

7. Stay 20 minutes minimum. But if you can spare an hour, your nervous system will thank you.

8. End with gratitude. Sit on a rock or log, and just… thank the forest.

Final Thoughts from the Trail

That morning, as I left the forest and stepped back into the world of cars, texts, and to-do lists, I felt different. My shoulders had dropped. My breath was deeper. My thoughts were clearer.

Forest bathing isn’t a luxury. It’s ancient medicine, free and available to all of us. In a world that runs too fast, the forest invites you to slow down—and come home to yourself.

So this week, I challenge you:

Don’t just walk through nature.

Let nature walk through you.

– The Health Instrument