Breathe better for healthy lungs: the mental and physical benefits of walking in the woods

Forest walking, or shinrin-yoku, is a traditional Japanese practice that promotes mental calm and lung health. The fresh forest air reduces stress, inflammation, and supports the immune system for a healthier body and mind (Image: Canva)

The pollution-filled cities hamper your mental and physical wellbeing. Anxiety, stress, and respiratory issues like asthma are increasingly common. Yet one of the simplest and most powerful ways to restore balance is often overlooked: spending quiet, mindful time among trees. This practice encourages you to slow down and fully experience nature’s sights, sounds, and fresh air.

Walking among tress is a therapeutic ritual that nurtures the mind, calms the nervous system, and supports lung health, says Dr Ashish Bansal MD, Consultant Psychiatrist and co-founder, House of Aesthetics, New Delhi. “When the mind is overwhelmed, let the forest breathe for you,” says Dr Bansal. He shares how spending time in woods activates the parasympathetic nervous system, thus helping to soothe anxiety and promote mental wellbeing.

Apart from boosting mental health, trees release phytoncides, organic compounds with anti-inflammatory and immune-boosting effects. “These compounds increase natural killer cell activity, strengthening the body’s immune response,” says Dr Bansal. “Breathing in the fresh, negative-ion-rich air of the forest also improves lung function by reducing respiratory inflammation and aiding efficient gas exchange,”

According to Dr Harish Bhatia, Senior Chest Specialist and Founder Director of Rebreathe Clinic, New Delhi, urban pollution and stress put immense strain on our lungs. “Spending regular, mindful time among trees and in a forest improves both mental and respiratory health.” Research shows that just a two-hour walk among trees reduces cortisol levels, lowers blood pressure, and improves lung capacity.

Dr. Bhatia shares 6 benefits of forest bathing:

1. It’s more than a walk: Mindfully immersing yourself in nature, using all your senses—sight, smell, sound, and touch.
2. Mental health benefits: Activates the parasympathetic nervous system, reducing stress, anxiety, and improving sleep.
3. Immune system boost: Trees release phytoncides, which enhance natural killer cells to fight infections and inflammation.
4. Respiratory benefits: Negative ions and clean air improve lung function and ease respiratory conditions like asthma and COPD.
5. Simple and accessible: Just 15–30 minutes in a natural wooded environment several times a week brings benefits.
6. Complements conventional treatment: Recommended by psychiatrists and pulmonologists as an adjunct to medical care.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.