Can a Pine Forest Really Make You Feel High?
Step Into the Forest
Heal From Within
In this Newsletter:
➡️ What is “Forest Bathing” and Why It Works
➡️ Science-Backed Benefits for Stress, Mood, and Immunity
➡️ Healing Trees and Their Secret Compounds
➡️ Don’t Have a Forest? You Can Still Do It
Last 10 days, I spent time at the Lithuanian seaside - and if you’ve ever been, you know - pine trees everywhere.
Every day I spent some time walking in the forest. Initially, I hadn’t realized how much I needed that.
But I felt it: a deep calm in my body, a lightness in my mind. And it made me wonder…
Was it just vacation mode, or was something deeper at play?
Turns out, there’s a powerful science behind it - and it even has a name: forest bathing.
🌲 What Is Forest Bathing?
Forest bathing, or Shinrin-yoku, originated in Japan in the 1980s as a public health practice.
You’re not literally bathing. It just means “bathing in the forest atmosphere” - intentionally immersing yourself in nature with all five senses.
It’s not exercise. It’s not hiking.
It’s not about “doing” anything.
It’s simply about being - unplugged, present, and open to the sights, smells, sounds, and feel of the forest.
It’s a surprisingly powerful form of nature-based stress relief and immune support, backed by over 40 years of research.
🧠 What the Research Says
While our bodies have known all along that nature heals, researchers have also confirmed that even 20–30 minutes in a natural environment creates measurable changes in your body.
✔️ Reduces Cortisol (Stress Hormone) by 21%
In a 2019 study, spending just 20–30 minutes immersed in nature resulted in a 21.3% drop in salivary cortisol levels. That’s a major stress reset - all without a supplement or pill. (Hunter et al., 2019)
✔️ Boosts Immune Function by 50%+
After just 2 hours of forest bathing, participants showed a 53.2% boost in natural killer cell activity, which helps defend against viruses and tumor cells. The effect persisted for up to 7 days - and repeated exposure compounded the benefit. (Li et al., 2007)
✔️ Lowers Inflammation
In multiple studies, forest bathing significantly reduced key pro-inflammatory cytokines:
CRP (C-reactive protein) – ↓ by ~20%
IL-6 (interleukin-6) – ↓ by up to 30%
TNF-α (tumor necrosis factor alpha) – ↓ by 15–25%
These markers are linked to chronic diseases like heart disease, autoimmune disorders, and even depression. (Mao et al., 2017)
✔️ Boosts Mood by 55% Compared to Urban Walks
In a study comparing forest and city walks, forest walkers experienced a 55% greater improvement in mood and more than double the drop in anxiety levels. (Berman et al., 2012)
🌳 Trees That Heal: Nature’s Chemists
Ever noticed how forests — especially pine forests — smell different?
Here’s what makes forest air special: trees emit plant compounds called phytoncides, including beneficial terpenes that support your nervous and immune system.
Inhaling these compounds not only enhances the calming effect, but also directly stimulates immune activity and reduces oxidative stress.
A few healing trees and their “superpowers”:
Pine trees → α-pinene: opens airways, improves memory, reduces inflammation
Citrus trees → limonene: reduces anxiety & lowers blood pressure, boosts mood
Cedar → borneol: calming and neuroprotective
Lavender → linalool: calming, neuroprotective, sedative, sleep support
Eucalyptus → eucalyptol: improves respiratory function
Spruce and fir trees → camphene & β-pinene: reduces oxidative stress and supports mood
So when you breathe deeply in the woods, you’re not just relaxing — you’re literally inhaling plant medicine.
👉 Fun Fact: cannabis and trees share many of the same terpenes — like α-pinene, limonene, and linalool. So yes — nature’s "high" is real.
🧘♀️ The Science of Slowing Down
Forest bathing combines three powerful effects:
Sensory Immersion: No phone, no agenda. Just listening to birdsong, watching light filter through leaves, smelling soil and wood.
Mindfulness: Anchoring to the present moment — a natural form of meditation.
Nervous System Reset: Shifting from “fight or flight” (sympathetic) to “rest and digest” (parasympathetic) mode.
Even a short, mindful walk among trees can re-regulate your stress response, calm inflammation, and boost overall vitality.
✅ How to Try Forest Bathing
No forest nearby? No problem. Any green space with trees works — a city park, garden, or even your backyard.
Here’s how to do it:
Leave your phone behind (or on airplane mode).
Walk slowly. No rush, no goal.
Use all five senses:
Notice the colors, light, and shapes of the trees
Tune into sounds — birds, wind, leaves
Inhale the earthy scent of bark, soil, or pine
Touch the texture of leaves or tree bark
If safe, try foraging a wild berry or herb (with caution!)
Spend at least 20 minutes — but longer is even better.
Breathe deeply and let your mind wander.
👉 Pro Tip: Even in winter, a slow walk among trees wrapped in a warm coat can have the same powerful impact.
🌟 Nature as a Biohack
In the wellness world, we often chase the latest tech — infrared saunas, NAD+ infusions, peptide stacks…
But sometimes the most powerful medicine is ancient and free.
Forest bathing is a low-tech, high-impact practice that lowers inflammation, balances stress hormones, improves sleep, and enhances immune function.
In short? It's one of the best longevity tools available.
The next time you're feeling overwhelmed, foggy, or off — don’t just reach for your phone or supplement drawer.
Go outside. Find trees. Walk slowly. Breathe deeply.
Your nervous system will thank you.
Warmly,
Viktorija 💛