Shinrin-yoku: il bagno di foresta fa bene a mente e corpo

Simonetta Sandri · 20 August 2026

Shinrin-yoku - Il bagno di foresta: cos'è, i benefici e le origini

Forests are returning to the center of our attention, but not just to follow a passing trend. At least not for us, Wanderers by nature. It is a return to our origins that nourishes our deepest essence and reconnects us with the real world.

Through Shinrin-yoku - the Japanese practice of "forest bathing"- we can rediscover lost balance, cultivate happiness, and free ourselves from the weight of stress and the frenzy of the "everything right now" mindset. Leaving our thoughts far away, somewhere else. Women in Nature knows it and make it.

The term Shinrin-yoku was coined in 1982 by Tomohide Akiyama, then-director of the Japanese Forestry Agency, to describe the practice of unhurriedly walking among the trees for a morning, an afternoon, or an entire day. If done barefoot, the effect is even more powerful. Seeing is believing.

Stress and the need to slow down

Today, stress-related illnesses represent a true social emergency, often underestimated until it is too late. We are subjected to constant stress factors that leave body and mind fragile. We often talk about prevention, yet we forget about it in our daily lives.

• We pause less and less. We run faster and faster, but toward what?
• We fail to find time for deep thought, a gentle touch, or a proper breath.
• Awareness of the "here and now" seems to have become a neglected luxury.

Imagine walking in the forest: feel the earth and leaves under your feet, the crunch of twigs. Listen to the birdsong and look up at the blue sky through the gaps in the canopy, watching how the light filters through and illuminates the path ahead of you. Inhale deeply. You can sense the various aromas of the forest: moss, sap, earth, and wood. Take it all in. Yoshifumi Miyazaki, Shinrin-yoku

The Science: Japanese "Nature therapy"

We need an help: Nature. The beneficial effects of forests on human health are scientifically proven:

• The first experiments (1990): On the Japanese island of Yakushima, in collaboration with the public broadcaster NHK, researchers began measuring the reduction of cortisol (the stress hormone) in participants' saliva.
• Neuroscientific advances (from 2000 onwards): Studies expanded to monitor brain activity and the autonomic nervous system, confirming that our body recognizes Nature as its true home.

In the woods, the effects of nature therapy are immediate. While walking, one can:

• Activate all five senses and meditate.
• Observe the interplay of light and shadow among the branches (Komorebi).
• Dream, remember, breathe in the silence, and listen to nature.
• Recall serene moments.
• Restore harmony between movement and quietness, indulging in the luxury of not thinking.
• Find silence.

Komorebi

It is not merely a visual phenomenon, but a deep sensory experience tied to forest therapy because:

• It has a calming effect: The continuous interplay of light and shadow created by the wind moving the leaves gently draws our attention without straining the brain. This stimulates Soft Fascination, which helps the mind recover from cognitive fatigue.
• It features fractal geometry: The patterns created by light through the branches follow natural fractal design. Viewing these spontaneous geometric shapes stimulates the production of alpha waves in our brain, associated with a state of deep relaxation.
• It brings presence and mindfulness: It is a fleeting phenomenon, changing second by second depending on the wind and the sun's angle. Observing it is a true exercise in natural mindfulness, inviting us to live in the present moment.

Nature thus embraces us and cares for us, transforming simple admiration into profound respect. Care is the guide.

Japan and its forest therapy trails: who validates them?

In Japan, there are currently over 70 official trails dedicated to forest therapy, alongside a growing number of doctors specializing in forest medicine. It is time for our society to take this step back as well, rediscovering an authentic slow down.

A certified facility (a forest therapy area or trail) must meet strict criteria:

• Proven clinical data: There must be documented clinical data showing stress reduction (lowered cortisol and blood pressure) and an increase in NK cell activity (immune system) induced by the present phytoncides.
• Low physical impact: Trails must require low physical exertion, often remaining accessible to the elderly or those with reduced mobility.
• Certified guides: Qualified personnel are required, such as a Forest Therapy Guide or Forest Therapist.

And in Italy, who certifies and validates therapeutic trails?

In Italy, forest therapy has been officially recognized within the National Forest Strategy (as part of the socio-cultural services provided by woodland heritage).

While there is no single central governing body like Japan's Forest Therapy Society, the scientific validation of "forest therapy stations" relies on three main entities:

• The CNR – CAI Protocol (National Research Council and Italian Alpine Club): A scientific committee analyzes forest air (measuring the concentration of VOCs/BVOCs and monoterpenes emitted by plants), trail slope, and neurological/cardiovascular effects on participants.
• PEFC Italy: A forest certification body that certifies the sustainable management of forests dedicated to ecosystem services for tourism, recreation, and wellness.
• TeFFIt Network and AssoOIP: National associations that map and manage "therapeutic forests" in collaboration with local authorities and healthcare professionals.

Among the qualified locations featuring therapeutic trails recommended by the CNR/CAI and regional projects, in Trentino-Alto Adige we find the Parco del Respiro in Fai della Paganella, the first structured park in Europe for Forest Bathing, equipped with 4 dedicated routes.

How Does a "Qualified Trail" Differ from a Normal Hike?

To be considered a qualified forest therapy station or trail in Italy, a path must meet specific criteria:

• Slope: Routes must have inclines below 8% to allow walking without aerobic exertion, keeping the heart rate low.
• High concentration of BVOCs: Documented presence of beneficial aromatic compounds (particularly during late spring and summer).
• Absence of noise and visual pollution: Complete isolation from busy roads or human-made noise.

Mountains are not admired for their height, but for the trees that grow upon them. - Japanese Proverb

Forest Bathing, recommended reading:

Corrà Massimiliano, Immerso nella Foresta - Il Forest Bathing come strumento di benessere raccontato da chi lo vive, Poliedricamente Edizioni, 2025, 143 p.

Brisbare Eric, Forest Bathing: I benefici dello shinrin-yoku, l’arte giapponese di trarre benessere da alberi e piante, Red!, 2018, 160 p.

Calloni Williams Selene, Noburu Okuda Do, Shinrin-yoku. L'immersione nei boschi, il rituale giapponese per liberarsi dall’ ansia e dallo stress, Studio Tesi edizioni, 2018, 192 p.

Lavrijsen Annette, Shinrin yoku. Ritrovare il benessere con l'arte giapponese del bagno nella foresta, Giunti editore, 2023, 192 p.

Lemke Bettina, Piccolo manuale dello shinrin-yoku. Esercizi, rituali, meditazioni per rigenerarsi nel bosco, Macro edizioni, 2025, 160 p.

Qing Li, Shinrin-yoku. Immergersi nei boschi. Il metodo giapponese per coltivare la felicità e vivere più a lungo, Rizzoli, 2022, 320 p.

Yoshifumi Miyazaki, Shinrin-yoku, La teoria giapponese del bagno nella foresta per ritrovare il proprio equilibrio, Gribaudo, 2018, 192 p.

Cover image by Marek Piwnicki – Pexels

LOOK FOR EXPERIENCES OF WOMEN IN NATURE