Why 90 Minutes (or more) in Nature Matters: The Science Behind Forest Bathing
Spending time outside just feels good, right? A walk in the woods, your hands in the garden, sitting by the ocean — it’s all medicine. But when it comes to guided Forest Bathing (also known as Shinrin-Yoku), we’re doing more than going for a stroll. We’re slowing down, tuning in, and inviting our bodies to shift into a deeper state of presence. And there’s a reason most Forest Bathing sessions are designed to last at least 90 minutes: that’s about how long it takes for your body — and mind — to fully arrive.
Let’s break down what that means.
Guided Forest Bathing vs. a Walk in the Woods
All time in nature is good time. But guided forest bathing is a distinct practice, rooted in sensory awareness, mindfulness, and intentional connection with the more-than-human world. Here’s how it differs:
Depth over distance: A forest bathing session may only cover a few hundred feet, but the inward journey with — and alongside — nature runs deep.
No destination, no field notes, no binoculars: This isn’t a nature walk, a birding expedition, or a chance to ID every wildflower — as fun as those activities are, forest bathing is a different activity. It’s an invitation to simply be — engaging our senses, not our mind.
Guided, not instructed: Your guide offers gentle invitations, not directions — allowing your own experience to unfold.
Senses awakened: Forest Bathing deliberately engages all your senses, including taste during the closing tea ritual.
Rest, not workout: It’s not about step counts or destinations — it’s about calming the nervous system and inviting rest.
Shared silence: In community or solo, the shared experience creates a subtle field of connection and a safe container to be in nature.
Relational, not recreational: Nature isn’t a backdrop. It’s an active participant in the practice.
So Why 90 Minutes? What the Science Says
Studies show that the body and mind respond profoundly to uninterrupted time in natural environments — but especially so around or after the 90-minute mark. Here’s what happens:
1. Your stress response resets
Nature helps regulate our nervous systems. In one landmark study, participants who spent 90 minutes walking slowly in a natural setting had lower levels of cortisol, the stress hormone, compared to hikers or urban walkers. Their heart rate and blood pressure also dropped, and their parasympathetic (“rest-and-digest”) systems kicked in.
2. Negative thought loops ease up
The same Stanford study found that 90 minutes in nature significantly reduced rumination, or repetitive negative thinking — a known risk factor for depression. Brain scans even showed reduced activity in the area associated with worry and self-criticism.
3. Your immune system gets a boost
Spending time in forests — especially among trees that release phytoncides (natural plant compounds) — increases the activity of natural killer (NK) cells, which play a role in fighting viruses and tumors. This effect has been observed to last for days or even a week after a forest immersion.
4. Your focus and mood improve
Forest time enhances cognitive function and emotional balance. Studies show improvements in memory, attention span, and mood after extended exposure to nature. Forest Bathing isn’t just calming — it’s clarifying.
What Happens in a Forest Bathing Session?
Forest Bathing sessions are not about the miles walked — they’re about presence. A typical 90-minute session with Blue Fern includes:
A mindful threshold or opening circle
Sensory engagement practices or meditations
Gentle, guided invitations to engage your senses with and in nature
Time for quiet exploration, “sit-spotting”, or slow walking
A tea ceremony to complete the experience
By giving your body a full 90 minutes to slow down, settle, and soften into the environment, you allow space for a real shift — physiologically, emotionally, and mentally.
The Takeaway: Time Matters
Short bursts of nature help — but depth requires time. 90 minutes in the forest allows the body to truly relax, the mind to quiet, and the immune system to activate its deeper defenses. That’s why Blue Fern Forest Bathing sessions are intentionally designed around this threshold. We find that 3 hours is the “dropping in” sweet spot, but 2 hours is both realistic, and inviting.
So next time you’re craving nature, consider this your permission slip to go long, go slow, and let the forest meet you halfway.
References for Further Reading
Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The benefits of nature experience: Improved mood and cognition from time in natural settings. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112
Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17. https://doi.org/10.1007/s12199-009-0086-9
Park, B.J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26.
Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health, 14(8), 851.
Hunter, M. R., Gillespie, B. W., & Chen, S. Y.-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722.