By Arabella Peterson Wellness 30.07.2025

This Japanese Wellness Ritual Is Being Hailed as a Burnout Cure

Feeling frazzled? This science-approved practice might be exactly what you need.

Lower your shoulders, unclench your jaw and take a deep breath. If that felt like you were releasing built-up tension, you may be holding chronic, low-level stress in your body. Give yourself a screen break, go for a walk (yes, even just to the kitchen), and then come back and read this article with fresh eyes and a clearer head.

Welcome back! So, the truth is, everybody experiences stress and anxiety sometimes, but an excessive workload, overflowing commitments and constant screen-time – as well as a lack of purpose, community and appreciation at work – can result in burnout. The impact can be mental and physical, including brain fog, irritability, fatigue, insomnia, and a weakened immune system.

Unfortunately, it’s becoming increasingly prevalent among adults. According to Foremind, a staggering 61% of working Australians reported experiencing burnout, compared to the global average of 48%. Luckily, there are a number of things we can do to treat burnout once it’s detected. These include lifestyle solutions like sleep repair, microbreaks throughout the day, holistic practices like yoga, and engaging in screen-free creative play (e.g. drawing or knitting). Looking at the bigger picture – building boundaries, fostering community, seeking therapy, and reassessing work and life commitments might be necessary.

However, one of the most crucial pieces of the puzzle when managing burnout is simple, free, and right outside your window: nature.

How does nature help heal burnout?

Research shows that exposure to nature produces healthier cortisol levels and reduces markers of internal stress. One particular study evaluated the effects of a 10-week medical nature-based rehabilitation program for individuals diagnosed with Exhaustion Syndrome – a clinically recognised form of stress-related burnout. It was found to significantly improve participants’ self-rated health, quality of life, and exhaustion symptoms, with benefits sustained up to six months post-program. The study’s findings align with the biophilia hypothesis, which suggests that humans have an innate drive to connect with nature, and that exposure to natural environments can help regulate stress responses, promote relaxation, and restore cognitive and emotional balance.

What exactly is nature bathing?

You can put the swimming costume down, there’s no water involved. Also known as forest bathing, nature therapy or shinrin-yoku (meaning ‘taking in the forest atmosphere’), this practice takes a leisurely stroll a step further and encourages you to become fully immersed in the natural world. While the practice technically goes back thousands of years and is inspired by the Japanese nature-based religion Shinto, the term itself is more current in origin.

Coined in 1982 by Tomohide Akiyama, who was the director of the Japanese Ministry of Agriculture, Forestry and Fisheries, its purpose was to combat 80s tech-boom burnout, and inspire people to reconnect with and protect the country’s 25 million hectares of lush forests. During this time, ‘death by overwork’, or karoshi, was a growing phenomenon of ill health often resulting in fatal heart attacks and strokes. Hundreds of thousands of people struggling with the stress of high-pressure corporate Japan embraced ‘ecotherapy’, and research was conducted to prove the health benefits of forest bathing.

How can I start nature bathing?

Okay, technically you could stop reading here, put on a pair of sneakers and go for a walk. But there’s more to learn when it comes to really embracing shinrin-yoku! While the practice was started in Japan (where approximately 68% of the land is covered by forests), depending on where you live, you might instead explore bushland, wetlands, coastal walks, or suburban trails. It’s all about connecting with the outdoors – wherever you can find it.

Not everyone has easy access to nature. If this is you, plan a trip on your day off to a national park, reserve, or botanic garden that’s not too far from home – somewhere close to greenery and stillness. Alternatively, you can bring nature to you: try tending to a balcony garden, walking through tree-lined streets, or simply sitting under a tree in your local park.

1. If it’s safe to do so, leave your phone at home. Consider going with a partner or group who is keen to do a nature walk in silence and with intention. If you do bring your phone, switch it off or place it on Do Not Disturb to remove distractions.

2. Pay attention to the elements of the place you are in, notice your body, and tune in to your senses. What do you see, smell, hear, feel, and even taste in the air?

3. Walk slowly and steadily. Stay quiet if you’re with others rather than chatting – the purpose is to connect with nature and yourself. If you start to feel rushed or distracted, stop and reset.

4. Absorb things you may not have appreciated before – trees, stones, plants, and flowers. Listen to the forest and its subtle soundtrack.

5. Find somewhere comfortable to sit and stay there for at least 20 minutes.

6. Consider the history and importance of the land you’re on. Who are the original custodians? How has it changed over time? Acknowledge everything the environment gives you.

7. Take inspiration from Japanese concepts:

Yūgen is about being so taken by the beauty of the world around you that you can’t express the deep emotion you feel in words.
Komorebi translates to ‘sunlight filtering through trees’.
Wabi sabi celebrates the beauty of imperfection and impermanence.

8. If you’d like to begin your journey of nature bathing with guidance, there are now more than 1,500 accredited forest therapy guides worldwide. Check whether there’s someone offering sessions near you.

Whether you’re deep in the forest or at your local park, nature bathing is a reminder that healing doesn’t always require a drastic change – it can begin with simply slowing down and stepping outside.