Forest bathing in Sweden: a sensory escape into nature

There’s something instinctively calming about being surrounded by trees. The quiet rustle of leaves, birds chirping and the earthy scent of moss – all tap into a sense of peace and presence.

The Japanese practice of forest bathing, or 'shinrin-yoku', began in the 1980s as a form of preventative healthcare. It’s not about distance or speed, but rather about immersing yourself in the forest atmosphere, engaging all your senses to fully connect with your surroundings.

In Sweden, nature isn't just scenery – it’s a natural part of life. And science backs it up. A study by Karolinska Institutet in Stockholm showed that just 72 hours spent outdoors can reduce stress levels by 70 per cent, lowering blood pressure and heart rate. At the same time, participants experienced a marked boost in well-being and creativity.

Why forest bathing in Sweden

Sweden offers the ideal conditions for forest bathing. Thanks to the Right of Public Access ('Allemansrätten'), everyone can roam, forage, camp and explore the natural world. This freedom makes spontaneous forest immersion both easy and inviting.

With around 70 per cent of the country covered in forest, nature is never far away. And it’s not just the forests themselves – Sweden’s strong nature culture makes it easy to embrace outdoor living, whether picking berries, swimming in a lake or simply sitting on a rock, breathing in the pine-scented air.

You don’t need to do much to reap the benefits. The less you do, the better. Listen to the wind in the trees, catch the scent of moss, and watch the sunrays dance between the branches. You might even spot a blueberry or two (or hundreds!) – nature’s snack bar, free to all.

If you want to linger longer, many larger hiking trails are lined with rustic shelters and cabins, free to use and perfect for an overnight stay. In short, Sweden invites you to slow down and stay a while.

Top spots for forest bathing in Sweden

With over 30 national parks and some 5,000 nature reserves across the country, Sweden offers endless opportunities for forest bathing. Whether you’re looking for remote silence or a forest with easy access, here are a few suggestions, listed from north to south:

• Muddus National Park: In the far north, part of the Laponia UNESCO World Heritage Site, this park features ancient, untouched forest and deep canyons – ideal for those seeking solitude.
• Skuleskogen National Park: Located along Sweden's High Coast, another UNESCO World Heritage Site, this area features dramatic granite cliffs, deep forests, and scenic trails with sweeping views over the sea.
• Glaskogen Nature Reserve: Located in Värmland, western Sweden, Glaskogen is known for its deep forests, clear lakes and over 300 kilometres of marked trails.
• Tyresta National Park: Just a short trip from Stockholm, Tyresta is a primaeval forest landscape with mirror-like lakes and silence that feels far from the city.
• Tiveden National Park: Located between Vänern and Vättern lakes, this park features wild, hilly forest terrain with moss-covered boulders and ancient pine trees.
• Söderåsen National Park: Located in Skåne, this lush deciduous forest features dramatic ridges and valleys, perfect for a peaceful forest retreat.

Go forest bathing – the Swedish way

You don’t need special gear or training to enjoy forest bathing, but a little preparation can help you get the most out of the experience. Start by dressing in layers and wearing weatherproof clothing with comfortable, grippy footwear. With so many lakes around, bringing swimwear is also a good idea – you might feel inspired to take a refreshing dip.

1. Choose your spot: Find a quiet forest area where you feel comfortable.
2. Unplug: Turn off your devices to minimise distractions.
3. Walk slowly: Stroll around, allowing your senses to guide you.
4. Engage your senses: Observe the varying shades of green, the play of light and shadow. Listen to the rustling leaves, bird songs and distant streams. Smell the earthy scents of moss, pine and wildflowers. Feel the texture of bark, leaves and the ground beneath your feet. If knowledgeable, taste edible plants and berries, or savour the freshness of the air. And if you've brought some coffee and a cinnamon bun, you'll find that ‘fika’ never tastes better than outdoors.
5. Find a spot to sit: Pause to sit or lie down, allowing yourself to be fully present in the moment.
6. Reflect: After your session, take a moment to reflect on the experience and how you feel.

Forest bathing through the seasons

Each season in Sweden brings a new sensory layer to your forest bathing experience.

• Spring: Watch the forest come alive with budding leaves, blooming flowers and vibrant birdsong. The air is crisp and scented with fresh growth.
• Summer: Soak up the lush greenery and constant hum of life, especially in the north, where daylight lingers around the clock. Don’t forget sunscreen and insect repellent.
• Autumn: Take in a colourful tapestry of leaves and enjoy the rich, earthy scents of the forest. This is peak season for foraging mushrooms and berries.
• Winter: Embrace the hush of snow-covered landscapes. The forest takes on a meditative quality, perfect for combining with snowshoeing or cross-country skiing.

Whether you’re craving calm, creativity or just a deeper connection to the world around you, forest bathing offers a powerful reset. Few places make it as easy and inviting as Sweden. With welcoming landscapes, year-round access and a culture rooted in nature, this is the perfect place to restore your balance, recharge and simply breathe.