Shinrin-yoku: How Forest Bathing Can Complement Contrast Therapy

At Sauna House, we believe that true wellness is rooted in both nature and community. While sauna and cold plunge therapy have long been celebrated for their physical and mental health benefits, another powerful practice aligns seamlessly with our philosophy: Shinrin-yoku (森林浴), or forest bathing. This Japanese practice of immersing oneself in nature offers profound mental and physiological benefits, making it a potentially powerful complement to contrast therapy.

Shinrin-yoku, which translates to "forest bathing," was developed in Japan in the 1980s as a response to rising stress levels and urbanization [1]. Unlike hiking or exercising in the forest, forest bathing is about being rather than doing—it is the intentional practice of mindfully experiencing nature through the senses. Participants slow down, breathe deeply, and absorb the sights, sounds, and smells of the forest, allowing its restorative properties to work on the body and mind.

Today, Shinrin-yoku is an established wellness practice worldwide, with guided forest therapy programs in Japan, the United States, and Europe [2]. Scientific research has reinforced what ancient cultures have long understood: time spent in natural environments significantly enhances health and well-being [3].

A growing body of research highlights the tangible benefits of Shinrin-yoku:

• Reduced stress and anxiety – A study by Qing Li, a leading researcher in forest medicine, found that forest exposure lowers cortisol levels and decreases activity in the amygdala, the brain’s fear center, reducing stress and anxiety [4].
• Improved immune function – Forest air contains phytoncides, organic compounds released by trees, which have been shown to increase natural killer (NK) cell activity, strengthening the immune system [5].
• Lower blood pressure and heart rate – A meta-analysis of Shinrin-yoku studies demonstrated that time in the forest reduces blood pressure and heart rate variability, supporting overall cardiovascular health [6].
• Enhanced mood and mental clarity – The natural setting of forests has been linked to increased dopamine and serotonin production, leading to improved mood, focus, and overall mental well-being [7].

At Sauna House, we embrace contrast therapy—our "Hot-Cold-Relax" cycle—to reset the body, build resilience, and promote relaxation. But the benefits of thermal contrast don’t stop at our bathhouse doors. Forest bathing provides an additional, natural layer of rejuvenation that pairs beautifully with sauna and cold plunges.

• A Mindful Transition – After a contrast therapy session, stepping into nature extends the parasympathetic (rest-and-digest) state, helping the body integrate the stress-relieving benefits of sauna and cold exposure.
• Enhanced Circulation – Just as a cold plunge stimulates circulation, a mindful walk in the forest encourages healthy blood flow and deep breathing, further oxygenating the body.
• Grounding and Recovery – Forest bathing encourages slow, deep breaths, aligning with the meditative relaxation that follows a sauna session, helping to reduce stress and promote overall balance.

Sauna House is more than a wellness space—it’s a community of people who care deeply about nature. As a 1% for the Planet member, we actively support organizations that work to preserve our forests, rivers, and natural spaces. We’re proud to give back to:

• MountainTrue – Advocating for clean air, water, and resilient forests in the Southern Appalachians [8].
• Eno River Association – Protecting and stewarding land and water resources of the Eno river in Durham North Carolina and the surrounding areas [9].
• Asheville GreenWorks – A grassroots organization focused on environmental restoration and urban tree canopy expansion [10].
• Catawba Riverkeeper – Ensuring the quality and sustainability of the Catawba-Wateree River basin [11].

By supporting these organizations, we help protect the landscapes that make outdoor wellness possible for future generations.

The Sauna House team isn’t just passionate about wellness—we live and breathe the outdoors. Whether it’s hiking and biking the Blue Ridge Mountains, paddling the Middle Fork, skiing and snowboarding in remote parts of the world or exploring the forests of North Carolina, our team finds inspiration in nature. Our love for the outdoors fuels our commitment to creating a space where guests can recharge and reconnect with themselves, both inside and outside the bathhouse.

Wellness isn’t confined to four walls. Whether you’re stepping into the sauna, plunging into cold water, or walking barefoot through a quiet forest, the key to feeling your best lies in embracing nature’s elements. At Sauna House, we invite you to explore both contrast therapy and the restorative power of Shinrin-yoku—two ancient practices that, together, offer the ultimate path to balance, clarity, and vitality.