What is Forest Bathing?

Forest Bathing originates from the Japanese practice of Shinrin-yoku, meaning to “bathe in the forest atmosphere”.

Forest Bathing Plus builds on this traditional foundation through an intentional, research-informed practice of sensory immersion, integrating Western mindfulness, guided breath-work and meditation to ease the mental load and reconnect you with the living world.

While traditional Shinrin-yoku allows the forest to guide the experience, Forest Bathing Plus introduces additional structure through guided practices and sensory invitations.

For those who find silent meditation difficult or struggle to quiet a busy mind, University of Derby research suggests that these guided practices can offer a more accessible way to engage with Forest Bathing and support a shift towards a calmer state.

Learn more about the experience

The Chemistry of the Canopy: Where the Living Forest Meets Mindful Attention

Introduced by the Japanese government in 1982 as a preventative public health intervention, Shinrin-yoku became a national health programme in Japan, initially introduced to help manage stress among workers.

To uncover the precise biological mechanisms behind how the woods restore us, physical anthropologist Dr Yoshifumi Miyazaki of Chiba University pioneered physiological trials in 1990, followed by immunologist Dr Qing Li of Nippon Medical School in Tokyo, who led decades of research into its physiological effects.

Studies indicate that up to 50% of the health benefits of Forest Bathing come from inhaling phytoncides — the natural antimicrobial compounds trees emit to protect themselves.

However, your body cannot easily absorb these compounds if your mind and pace are racing. When you are caught in a frantic cycle of thoughts, your nervous system remains in a 'fight-or-flight' state — a bit like having your foot constantly pressed hard against the accelerator, leaving your body exhausted but unable to slow down. This can restrict your breathing and limit your intake.

Slowing your physical pace and shifting to guided, deep breathing acts as the physical key.

A Forest Bathing Plus session follows a research-backed sequence designed to support the nervous system in shifting towards a 'rest and digest' state. This can lower levels of stress hormones, including cortisol and adrenaline, in the bloodstream. Because cortisol can suppress aspects of immune function, reducing these stress responses may help support the body's natural immune defences.

As your breathing deepens and your airways dilate, your lungs can fully absorb the phytoncides. Once in your bloodstream, studies show these tree compounds can increase both the number and activity of Natural Killer (NK) cells — an important part of your body's frontline immune defence.

A landmark study by the University of Sheffield,'Natural Volatile Organic Compounds (NVOCs) Are Greater and More Diverse in UK Forests Compared with a Public Garden', demonstrated that these restorative elements are significantly richer and more diverse under ancient tree canopies than in public gardens. 

All Forest Bathing sessions with The Quiet Canopy take place in ancient woodland.

To measure this specific Forest Bathing Plus approach in the UK, The Forest Bathing Institute (TFBI) and the University of Derby conducted the country's first-ever scientific field trials. Measuring participants during a two-hour session, the peer-reviewed results revealed:

  • 29% Average Reduction in Anxiety: 88% of participants reported a significant drop in baseline stress and anxious thoughts.

  • Measurable Nervous System Balance: 57% of participants showed an increase in Heart Rate Variability (HRV)—the direct biological indicator that the body has successfully entered its restorative, rest-and-recovery state.

International Studies

Decades of wider clinical research explore how forest immersion acts as a public health intervention. These foundational studies demonstrate that a regular practice helps to:

Research Findings & Benefits

24 to 48 Hours | Stress Hormone Suppression
The sharp drop in cortisol and adrenaline —along with the calming shift away from your nervous system's "fight-or-flight" state—remains highly active for the first 1 to 2 days, buffering you against immediate daily stress.

The Experience

What to expect:

There is nothing to get right and no previous experience needed. Simply arrive just as you are.

Every experience with The Quiet Canopy is shaped by a few gentle principles:

  • Slow and Spacious: We gather in small groups of no more than 10, moving at a slow pace over a gentle distance of 1–2km. This leaves plenty of time to pause, notice, and take in your surroundings.

  • Guided Presence: You will be guided through sensory invitations, mindful breathing, and moments of stillness-giving you space to slow down and settle entirely into the experience.

  • Canopy Microclimates: Because we sit and stand beneath a dense tree canopy, the woodland air is always a few degrees cooler than in open areas. Because our movement is very slow, your body temperature will naturally drop. Please dress in extra, warm layers—more than you would normally wear for a standard walk.

  • Embracing the Elements: Walks take place in most weather conditions, including rain, which we actively welcome. A canopy in the rain is an extraordinary sensory experience that alters the woodland soundscape and deepens the earthy scents around us. (sessions are only postponed or rescheduled in the event of high winds or extreme storms that compromise safety).

  • The Canopy Meditation: Towards the end of the walk, you'll settle beneath the trees for a deeply relaxing, guided mindfulness practice under the canopy to integrate your experience.

  • The Closing Ceremony: We close the session with a quiet herbal tea ceremony—swapped for a refreshing, forest-inspired cordial in the summer months. Occasional opportunities to share your reflections are woven throughout the session, but this is always completely optional; you are entirely welcome to simply listen. 

Accessibility & physical comfort

While we move at a gentle pace, the woodland terrain is uneven in places. At present, this means the experience is not suitable for wheelchair users or those with severe mobility limitations.

If you are unsure whether the experience will be suitable for you, or if you would like to discuss adjustments to make the physical elements more comfortable, please get in touch before booking. I am always happy to discuss the route, the terrain, and exactly what the session involves.

Book a Session

Contact Kate

If you have any questions, would like to find out more about Forest Bathing or upcoming experiences, or are interested in a bespoke session, please get in touch.

You can email me at kate@thequietcanopy.co.uk, use the form or find me on social media.