Four benefits of forest bathing that support your career success. 

Imagine walking into your Monday morning meeting with calm clarity and your best ideas already forming. 

If you haven't discovered forest bathing yet (Shinrin-yoku, a Japanese practice of mindfully immersing yourself in nature), you're missing out on a simple, accessible and highly effective practice for leadership resilience.

As well as being a lovely thing to do in your spare time, here are four benefits of forest bathing, and why they matter for your career.

1) Rest and digest 

Reducing overwhelm and stress levels when your workload is high, and life keeps coming at you.

When we experience high stress levels at work or when life throws us challenges, it can keep our nervous system activated in unhelpful ways. You know that antsy, activated feeling when you can't quite settle?

Research shows that two hours of forest bathing significantly regulates the autonomic nervous system, lowering blood pressure and helping your system shift into 'rest and digest'. Even 10–15 mindful minutes can make a huge difference, so don't let time restrictions put you off.

Why this matters for your career: if your role involves collaborating with others or leading a team, your nervous system sets the tone. If you're activated and reactive, other people will feel it. Forest bathing helps you reset, so you can lead from calm rather than chaos.

2) Cognitive clarity and better focus

Arrive at your meetings clear-headed and ready to contribute your best ideas.

Most of us are guilty of too much screen gazing these days, right? Well, looking up and out at the trees is a lovely reset for your poor strained eyes, and it soothes an overstimulated mind. When we look up and use our peripheral vision, the brain begins to shift into alpha brain waves. We start to relax. You might also find you experience increased creativity and problem-solving. It's not a coincidence.

How this supports you at work: it helps you arrive at your meetings ready to contribute your best ideas. Forest bathing clears the mental clutter so you can think strategically.

3) Immunity and energy 

Healthy, happy, and ready to tackle the challenges of the working day.

How often do you push through fatigue and exhaustion, accepting it as a normal part of modern life? It's not healthy. Trees give off phytoncides (wood essential oils), and breathing them in can boost immune function. Research suggests that two hours in a forest can improve key health markers for up to a month. Regular sessions could mean fewer sick days and higher energy levels. Who doesn't want that?

Why taking care of your health is non-negotiable for career success: it's much harder to thrive in your career if you're struggling to manage your health and energy. Forest bathing is a proactive investment in your long-term performance.

4) Improved sleep quality

Waking up feeling restored and ready for your day, with the capacity to be fully present with yourself, your work, and others. 

If you often struggle to switch off at night, forest bathing might help. Research shows it improves sleep quality, ensuring you wake up recovered and ready for the day.

Why sleep is important professionally: if you're making big decisions about your career, or are required to make decisions in your role, sleep is critical to keep you sharp and effective.

How to practice forest bathing 

Next time you're in the woods, engage your senses to really experience the beauty of nature and activate your calm. Try these three simple practices:

Listen with 'deer ears'

Cup your hands behind your ears and gently pull them forward to amplify the sound. You'll be amazed at how much more you can hear. The rustle of leaves, birdsong, even the wind moving through branches. Notice how sound changes when you open and close your eyes.

Go on a 'smell safari'

Find some moss, a fallen pine cone, or a piece of bark. Snap it in half and bring it to your nose. The earthy scent is grounding... it connects you to the present moment and more deeply to your environment. 

Lie down and look up

Find a safe spot on the forest floor. Lie back and simply watch the canopy move. It's a beautiful and powerful perspective shift.

What the science says

The research on forest bathing is growing. A landmark 2021 UK study by McEwan and colleagues reviewed existing evidence and confirmed significant positive effects on wellbeing. Link to the study.

A deeper connection

I plant a tree for each new coaching client and contribute to a project educating young people about the forest and conservation. As I write this, I'm realising what a beautiful analogy that is for the work we do together.

Growing in new ways. Grounding yourself in what matters. Taking action today for a better future. Whether it's an individual, team, or organisation experiencing growth and transformation, the whole ecosystem around them benefits.

Self-care and resilience shouldn't just be about surviving the week. It's about intentionally showing up as a better leader, partner, and human. Two hours a month is a minimal investment for a massive return.

Ready to Grow?

If wellbeing, career development, or something else is on your mind, and you're curious about how coaching could help you get unstuck and thriving, I offer free 45-minute introductory calls. 

We'll explore where you're feeling stuck, what clarity or energy might look like for you, and whether coaching is the right next step.

If you'd like to find out about 1-to-1 career change & development programmes, or coaching for your team/organisation get in touch bev@aumida.com or click here to book a call.

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