Shinrin-Yoku Travel: Where to Experience Forest Bathing in Japan

One of the great things about visiting Japan is that you are never far from places where you can experience shinrin-yoku. Nearly 70% of Japan is forested, and many areas have been developed for hiking, a favourite pastime for Japanese people on weekends and holidays. One of Japan's national holidays is even called Mountain Day, when people are encouraged to leave the cities and enjoy the natural world of forested mountains around the country. 

Key Takeaways 

• Shinrin-yoku (forest bathing) is a Japanese wellness practice with proven mental and physical health benefits. 

• Japan’s vast forests make it easy to access peaceful nature escapes, even near big cities. 

• Simple mindful activities like barefoot walking and lying under trees enhance the experience. 

• Top spots include Yakushima, Mount Takao, and Nabekura Kogen. 

• Guided tours are available for a deeper, more therapeutic experience. 

What are the health benefits of forest bathing? 

While people have long known through anecdotal evidence that spending time in a forest environment is good and has positive health benefits, only in recent years has there been an interest in scientific studies of forest therapy. Initially, it was quite easy to measure the effects of spending time in nature on your mental and physical well-being, but these were primarily attributed to psychological effects. Now, further research is showing that the benefits go beyond psychological, but also physiological. 

It turns out that the trees themselves are emitting natural chemicals called phytoncides, which have an antimicrobial effect that provides a sort of communal immune system to the forest ecosystem. The same phytoncides are believed to boost the human immune system. Together, along with the psychological benefits of forest bathing, a two-hour walk in the woods can help you to lower your blood pressure, reduce stress, improve your sleep quality, and give your immune system a boost. 

I once had a shinrin-yoku experience with a certified expert who worked with mental health patients at a hospital in Ibaraki Prefecture. According to him, bringing his patients on a forest bathing experience for just an hour or two per week significantly reduced their mental health symptoms without the need for medications. While he wasn't conducting an official research project, his personal experience supported the value of forest therapy as a way to support positive mental health. 

How do you practice shinrin-yoku forest therapy? 

While forest bathing can be accomplished by simply taking a long walk in the forest, you can receive far more health benefits by being more mindful in the way you practise shinrin-yoku. Having done formal forest bathing experiences with two certified experts, here are a few of the experiences we practised that helped increase the opportunity to experience the positive effects of nature. 

Barefoot walking in grass or moss 

People who have lived in urban environments have all but forgotten the feel of walking barefoot. It turns out that the stimulation of soft textures in nature, like grass or moss, creates a relaxing effect on our entire bodies. One of my guides encouraged me to walk with my eyes closed, magnifying my reliance on my sense of touch as I walked. 

Lying down on the forest floor beneath the trees 

Both experts provided yoga mats, which we used to lie down on the forest floor in silence for about 15 minutes. During that time, we practiced deep breathing, listened to the sounds of the forest and the calls of birds, and watched the tops of the trees sway in the wind. I became so relaxed that I fell asleep for a few minutes! This position gave me a deep connection to the forest environment, as if I were one with the trees. 

Exploring with your five senses, including taste 

The forest is full of surprises when you experience it with all five senses. While I do not recommend trying to taste things in the forest without the help of an expert guide, you can taste edible plants and berries as part of a shinrin-yoku experience. One of my guides brewed a tea from the rough bark of a tree and we enjoyed its slightly sweet flavour as we sat at the edge of a lake in Nagano. 

Where can you practise forest bathing in Japan? 

While you can practise shinrin-yoku in almost any prefecture of Japan, there are certainly places that stand out in my experience as exceptional. Here are a few key recommendations for places to experience forest therapy in Japan, with or without a guide. 

Japan's most pristine forest – Yakushima 

On a small island far off the coast of Kyushu's Kagoshima Prefecture, Yakushima Island is well known as one of Japan's natural wonders. Giant, ancient cedars whose ages are counted in millennia, not centuries, live in one of the most bio-diverse forests in the world. Increased access to the island has made it easier for visitors to get to, while still remaining challenging enough to keep it from becoming overwhelmed with tourists. 

Forest bathing with a touch of luxury – Karuizawa 

Known mainly as a weekend resort destination for well-heeled Tokyoites, Karuizawa has surprisingly lush forests, and just strolling through some of the old neighbourhoods can feel like a walk in the woods without really leaving the city limits. Be sure to visit the unique Shiraito Waterfall, just 3 meters tall but 70 meters wide, which is exquisite during periods of fall foliage. 

Shinrin-yoku closest to Tokyo - Mount Takao 

If you don't have enough time to travel far from Tokyo but would like a few hours of forest therapy, consider Mount Takao, a popular hiking destination at the western edge of Tokyo. Just about an hour by train from Shinjuku, you can hike or take a cable car up and down the mountain to the beautiful shrine at the top, or do both. 

Nature therapy with a spiritual twist - Mount Koya 

The Kumado Kodo is a pilgrimage trail connecting important Buddhist temples in Wakayama and Mie prefectures, which takes pilgrims through sometimes rugged and challenging forested mountains. Here, you can hike for several days, experiencing nature therapy while also gaining spiritual clarity through Zen meditation and sutra copying at the various temples on Mount Koya.

Escape the summer heat - Oirase Gorge 

One downside of forest therapy is that it isn't easy to do for long periods during Japan's hot and humid summers. During this period, head to the northernmost part of Honshu Island, Aomori Prefecture. The lush Oirase Gorge awaits you, with a dense canopy of forest providing you shade, and the cool Oirase River with its many waterfalls running through it. 

Shinrin-yoku with a guide - Iiyama Nabekura Kogen 

Finding a guided shinrin-yoku tour can be a bit of a challenge, especially in English. One particular location that can help arrange a guided tour (with an interpreter) is Nabekura Kogen Mori-no-ie in northern Nagano in Iiyama City. This area is near the southern end of the Shinetsu Trail, a perfect trail to experience forest bathing during the short hiking season between June and late September. 

Ready to wind down in the forests of Japan? 

If you come to Japan for a relaxing vacation, don't just spend your time in the city, shopping and dining your days away. True relaxation can be experienced in nature, easily accessible from popular destinations like Tokyo or Kyoto. So, take a day trip to enjoy forest bathing in Japan, connecting with nature and enjoying the beauty of the country the way many locals do. 

Whether you're looking for a peaceful day trip or a deeper multi-day immersion into Japan’s forest culture, there's a shinrin-yoku experience waiting for you. At Japanspecialist, our travel consultants are here to help craft a personalized itinerary that fits your interests—whether it’s forest therapy, cultural exploration, or a bit of both. Reach out to our team to start planning your rejuvenating escape into Japan’s natural beauty.