Breathe, walk, heal: Forest bathing, Japan's lush prescription for modern-day burnout
As a pulmonologist, I have seen the impact of polluted air on the lungs and on top of it comes the effect of chronic sedentary and immobile lifestyle. Let me revive you with an age-old Japanese tradition that is quite powerful even today for our lungs and immunity and it is
Shinrin-yoku
, or
forest bathing
. It has been scientifically proven that this practice of nature therapy has physical as well as psychological health benefits.
Forest bathing
Forest bathing doesn't mean jumping into a river or hiking a mountain.
It simply means spending intentional, mindful time in a forested area. You walk slowly, breathe deeply, and absorb the natural surroundings with all your senses, without distraction, gadgets, or goals.
Originating in Japan in the 1980s, Shinrin-yoku was introduced as a public health intervention to counter rising stress and chronic disease. Since then, it has been extensively researched — and the results are remarkable.
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Forest environments release phytoncides, organic compounds emitted by trees and plants. When inhaled, phytoncides have been shown to enhance natural killer (NK) cell activity, which plays a vital role in fighting infections and even cancer cells.
For the respiratory system, forest air is noticeably cleaner, free from urban pollutants, allergens, and harmful particulate matter. This cleaner air supports better lung function, especially in patients with asthma, COPD, or post-viral lung fatigue.
People often report easier breathing and less coughing after time spent in forests.
In addition, the act of forest bathing naturally encourages slow, diaphragmatic breathing. This calms the nervous system, reduces cortisol levels, and helps expand lung capacity, particularly beneficial for those with restrictive lung conditions or anxiety-related breathlessness.
This practice doesn't mean that you have to go and live in a forest.
Any park, botanical garden or an area denoted to greenery can offer the same health advantages as a forest. All you have to do is denote 20-30 minutes twice or thrice a week and you will find yourself stress free with improved breathing and good overall health.
As a pulmonologist, I believe forest bathing isn't just a feel-good ritual, rather it's preventive medicine. It's time we rediscovered this simple, side-effect-free way of healing. In nature, we not only find peace, we find breath.
Dr. Harish Bhatia, Founder Director of Rebreathe Clinic, Senior Chest Specialist & Director & Head Dept. Of Respiratory Medicine with MGS Hospital
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