Wellness Tourism in Japan: Forest Bathing and Hot Spring Therapy

Two gentle traditions, slow walks among trees and soaks in mineral water, make up a calming Japanese approach to rest and renewal.

Published October 26, 2026 at 9:59 AM JST | By Tokyo Paul

Quick answer: Wellness travel in Japan centers on two long-loved practices: shinrin-yoku, or forest bathing, a term coined in 1982 for slow, mindful time among trees, and onsen bathing in natural hot springs, a tradition of about 1,300 years. Researchers report short-term relaxation benefits from both, though scientists say larger studies are still needed, so treat them as restful experiences rather than medical treatment.

Many travelers now plan trips around rest rather than sightseeing, and Japan offers a particularly calm menu for that purpose. Forests cover much of the country, and volcanic activity gives it thousands of hot springs. This guide explains what forest bathing is, how it began, how onsen bathing works, what scientists have and have not shown, and how to combine both in a restful itinerary. It is meant as travel inspiration: anyone with health concerns should speak with a doctor before planning intensive bathing or hiking.

What Forest Bathing Means

Shinrin-yoku literally means taking in the forest atmosphere, and it has nothing to do with water. The practice involves walking slowly through a woodland or natural area, often without electronics, and paying attention to the senses. Participants listen to birds and insects, touch bark and leaves, notice smells and simply breathe.

It can be done alone, with a guide or in a small group. There are no goals, distances or equipment beyond comfortable shoes and weather-appropriate clothing. The point is to be present, which is why a short, slow walk of an hour or two is often enough.

Where the Idea Came From

The term was coined in 1982 by Tomohide Akiyama, who headed Japan's Ministry of Agriculture, Forestry and Fisheries at the time. He promoted it partly to reconnect urban residents with nature and to encourage people to value forests. The idea gradually spread through research programs and then abroad, where nature-based wellness programs now exist in several countries.

That history explains why the practice sits comfortably within Japanese culture. Forests have long been tied to Shinto shrines, mountain training traditions and seasonal enjoyment, and a stroll under old cedar trees at a shrine can feel very much like forest bathing even without the name.

What Research Says, and What It Does Not

Studies in Japan and Europe have reported short-term reductions in stress, anxiety and low mood after guided forest walks, and some small trials have measured changes such as lower pulse and blood pressure. Researchers say the mechanisms are still being investigated, and some suggest that gentle exercise plays a large part.

Reviews published in recent years have noted that many studies rely on self-reported feelings and have asked for larger randomized trials. The balanced conclusion is that forest time appears pleasant and relaxing for many people, but it should not be presented as a cure. Treat it as a mindful outdoor activity, not as medical advice.

How Onsen Bathing Works

Japan has about 25,000 hot spring sources, and bathing in them dates back roughly 1,300 years. Under the Hot Springs Act, water must come from underground and meet standards for temperature and mineral content to be classed as an onsen. Many springs are inside ryokan or hotels, where guests wear a provided yukata, and baths are often open for long hours.

Etiquette is straightforward. Wash thoroughly at the washing station before entering, bathe without a swimsuit in traditional baths, tie up long hair and keep towels out of the water. Policies about tattoos vary by facility, so check in advance. Private family baths can be reserved by groups who wish to bathe together.

Toji: The Tradition of Long Healing Stays

Historically, many visitors stayed at hot springs for days or weeks, a practice called toji. Early visitors were often emperors or members of the imperial family, and Dogo, Shirahama and Arima are among the oldest springs, according to historical summaries. Different spring types, such as sulfur, sodium chloride, carbonated and iron springs, are traditionally associated with particular benefits.

These associations are better described as folk belief than as proven medical effects. A 2014 study in Beppu linked regular bathing with benefits such as lower blood pressure and reduced fatigue, but such findings show association, not treatment. People with heart conditions or blood pressure concerns should consult a doctor about hot baths and keep soaking times short.

Places to Combine Both

Some regions pair forest and bath naturally. Beppu in Oita Prefecture has more than 150 bathing facilities, and its Jigoku Meguri tour visits colorful steaming ponds. Ginzan Onsen in Yamagata has Taisho-era wooden ryokan and a pedestrian-only center lit by gaslight at night. In Wakayama Prefecture, the Kumano Kodo trails lead through ancient forest to Yunomine Onsen, a hot spring area connected to the pilgrimage routes.

For a first trip, choose a spot with an easy forest path near the lodging, such as a shrine woodland or a gentle valley trail. Mountain hot spring towns often have walking routes starting from the front door, which makes it simple to alternate between a quiet walk and a bath.

A Gentle Three-Day Wellness Plan

Spend the first day arriving early, taking a short forest walk and having a bath before dinner. On the second day, do a longer walk in the morning at a slow pace, rest in the afternoon, and take a second bath in the evening. Stay hydrated and avoid very hot water if you feel dizzy.

On the third day, take a short walk, pack slowly and leave with time to spare. Keep the itinerary light, with no more than one main activity each half day. Eating seasonal local food, such as vegetables, rice and fish from the region, fits well with the same slow spirit.

Practical Tips and Respect

Wear comfortable shoes, carry water and respect posted trail signs. In shrine forests, stay on paths and avoid picking plants or disturbing wildlife. Silence your phone and give other visitors space.

At baths, follow facility rules and the staff's guidance. If you are traveling with a health condition, pregnant, or caring for children or older relatives, ask your doctor about suitable bathing times and temperatures. Confirm opening hours and any guided walk schedules on official sites before you travel.

Want to go deeper? Tokyo Paul's book Onsen Towns is available on Amazon.

Frequently Asked Questions

What is forest bathing in Japan?

Forest bathing, or shinrin-yoku, is the practice of walking slowly in a forest and paying attention to your senses. The term was coined in 1982 by Tomohide Akiyama of Japan's Ministry of Agriculture, Forestry and Fisheries. It involves no water: the word bathing refers to taking in the forest atmosphere.

Are hot springs good for your health?

Studies have linked regular bathing with benefits such as lower blood pressure and reduced fatigue, but such findings show association, not proven treatment. Many people simply find onsen deeply relaxing. Anyone with heart conditions, blood pressure concerns or other health issues should consult a doctor and keep soaks short.

How can forest bathing and onsen be combined in one trip?

Choose a hot spring town with forest paths nearby, such as Beppu, Ginzan Onsen or areas along the Kumano Kodo. Plan a slow morning walk, a quiet afternoon and a bath in the evening. Keep activities light and check local conditions, hours and seasonal closures before you go.

Keep Exploring

More guides from Tokyo Paul: Shinrin-Yoku: Forest Bathing in Japan, Onsen Water Types: Reading the Signs and Beppu: The Steaming Hot Spring Capital of Japan.