Forest bathing sounds as if it has something to do with water, but it has nothing to do with it. It means a conscious, quiet stay in the forest, perceiving with all your senses what is happening around you. The Southern Black Forest, with its extensive woodlands, offers many opportunities for this.
In this article you will read what forest bathing means, how you can try it, what research says about it and which places in the region are listed by Hochschwarzwald Tourismus as forest bathing tours. Health effects are described only with a source and without any promise of a cure. This article is not a substitute for medical advice.
What is forest bathing?
Forest bathing is the German term for the Japanese “Shinrin Yoku”, roughly “bathing in the forest air”. High Black Forest Tourism describes it as experiencing the forest with all the senses, entirely without pressure to perform. Unlike an ordinary walk, it is not about distance or pace, but about perceiving.
The term originated in Japan in 1982. According to Japan Journal it was coined by Akiyama Tomohide, then head of the Japanese forestry agency. He wanted to bring city dwellers back into contact with nature and thereby also protect the forests (Wikipedia).
Forest bathing: a guide for getting started
There are no fixed rules, stresses Hochschwarzwald Tourismus. The Deutscher Alpenverein writes that there is no single right method. The following steps summarise the recommendations from both sources (Alpenverein).
- Allow enough time: Give yourself enough time to switch off without pressure. Hochschwarzwald Tourismus mentions about 20 minutes, after which effects may appear. For a day trip, the site recommends routes of up to 5 kilometres, with regular breaks and enough food and drink.
- Switch off your phone: Leave your smartphone at home or switch it off. You should do without music through headphones.
- Walk slowly and stop: The Alpenverein points out that guided forest bathing walks may be only a few hundred metres long and still last several hours.
- Use all your senses: Listen to birdsong, feel the wind and the tree bark, smell the forest air. Sit down by a tree and close your eyes.
- Breathe consciously: Simple breathing exercises, such as breathing in deeply and breathing out for a long time, are possible (Hochschwarzwald Tourismus).
According to the Alpenverein, forest bathing is possible in every season. If you are out in winter, find out beforehand about the paths and snow conditions.
What does forest bathing bring? The state of research
Tourism websites describe the effect of forest bathing as scientifically proven. The picture in the specialist literature is more cautious. A systematic review in Environmental Health and Preventive Medicine (Wen et al., 2019) evaluated 28 medical studies, 17 of them randomised controlled trials. The authors write that forest bathing activities could possibly improve physical and mental health considerably (paraphrased from the English).
At the same time, they name clear limitations: many studies had small samples and short durations, the participants were mostly healthy young people, the random allocation often carried an unclear or high risk of bias, and blinding was not reported in any of the studies.
According to Wikipedia, studies from Japan and Europe found, in the short term, less anxiety, depressed mood and perceived stress after guided forest walks, as well as a lower pulse, lower blood pressure and less cortisol after a few hours in the forest. Criticism cited there is that the mechanisms are still unclear. The movement of walking may also explain part of the effects. Positive effects on the immune system are regarded in many experiments as hypotheses.
In conclusion: there are indications that a quiet stay in the forest can reduce stress and tension. No promise of a cure or of better health can be derived from this. As a conscious time out, however, forest bathing is a simple and free way to come to rest.
Beautiful places for forest bathing in the Southern Black Forest
On its forest bathing page, Hochschwarzwald Tourismus lists, under “Forest bathing while hiking”, several tours that can be extended into a restful day in the forest. Four of them are presented here. The details of length, duration and metres of ascent come from the respective tour pages; the distances from Hotel Sonnenhof & Sonnhalde were calculated with the OSRM route planner.
| Tour | Start | Length / duration | Difficulty | From Hotel Sonnenhof & Sonnhalde |
|---|---|---|---|---|
| Wäldersinn | Hikers' car park Hüsli (Rothaus, Grafenhausen) | 8.91 km / 2:30 h | not specified | around 8 km, about 10 minutes by car |
| Rappenfelsensteig | Herz-Jesu-Kapelle in Grafenhausen-Staufen | 12.37 km / 4:30 h | difficult | around 12 km, about 20 minutes by car (Staufen village centre) |
| Mystischer Weg zum Mathisleweiher | behind the Kurhaus Hinterzarten | 8.93 km / 3:00 h | medium | around 39 km, about 40 minutes by car |
| Heilklimasteig | Tourist Information Schönwald | 11.6 km / 3:30 h | medium | around 68 km, about 70 minutes by car |
Wäldersinn near Rothaus: the nearest trail
The circular trail “Wäldersinn” leads from Rothaus to Grafenhausen and back, with 142 metres of ascent. The tour page describes seven experience stations for experiencing the forest consciously, and also mentions the Schlüchtsee, a sculpture park and the Black Forest House of the Senses along the way. At the start there is a hikers' car park with toilets. Sturdy footwear is recommended.
Rappenfelsensteig: a demanding walk through old forest
The Genießerpfad near Grafenhausen-Staufen leads through dense forest with rock formations and viewpoints and crosses a Bannwald area. It is classed as difficult, with 407 metres of ascent. The tour website recommends sturdy footwear, sure-footedness and a head for heights.
Mathisleweiher near Hinterzarten
The circuit from Hinterzarten leads along the Emil-Thoma-Weg through forest and meadows to the Mathisleweiher, a lake with partly protected shores. There are around 282 metres of ascent. On the way you will also find the Dorneckfelsen with a view of Titisee and Hochfirst.
Heilklimasteig in Schönwald
The circular trail through forest and meadows near Schönwald has rest stops and panoramic views and is rated medium, with 240 metres of ascent. The tour website allows more time than the stated 3:30 hours, because the rest stops invite you to linger. Important: the trail cannot be walked in snow, because sections are groomed as cross-country ski tracks.
The Hochschwarzwald Tourismus website also lists the tour through the Bannwald to the Zweribach waterfall (12.2 km, rated difficult). You will find more hiking tips on the page Hiking holiday in the Black Forest.
Safety and contraindications for forest bathing
- Ticks: According to the Ärzteblatt (2023), there is a risk of TBE (tick-borne encephalitis) mainly in Bavaria and Baden-Württemberg. Covering clothing, avoiding undergrowth and tall grass, and staying on the paths can help. The Robert Koch-Institut calls TBE vaccination the most reliable protection, and the STIKO recommends it for people in risk areas who may be bitten by ticks. It is best to check with your doctor beforehand whether there is a risk where you will be staying.
- Footwear and path: The tour websites recommend sturdy footwear and, on some trails, sure-footedness.
- Health: If you have cardiovascular problems or joint problems, choose short routes with little ascent and clarify any doubts with a doctor beforehand.
Forest bathing and time out at Wellnesshotel Sonnenhof & Sonnhalde
Forest bathing and wellness combine well: first time in the forest, then peace and quiet at the hotel. Our spa area in Ühlingen-Birkendorf (daily 9:00 to 20:00) offers the relaxation room “Waldblick” with deluxe relaxation loungers, the “Waldblick” sunbathing lawn of 1,350 m² and a panoramic sauna with a forest view. For hiking or forest bathing, you drive a short distance: it is around 8 km to the Hüsli hikers' car park near Rothaus.
You will find more ideas for relaxation in our articles on Kneippen and on Digital Detox. You will find an overview of your break with us on the page Peace and relaxation in the Black Forest. The KONUS guest card for bus and train in the Black Forest is included for guests with a package. You can book directly via our Book page.
Frequently asked questions
What is forest bathing, simply explained?
Forest bathing is a conscious, quiet stay in the forest in which you take in your surroundings with all your senses. It is not about sport or distance. The term is the translation of the Japanese “Shinrin Yoku”.
How long should you go forest bathing for?
Hochschwarzwald Tourismus cites about 20 minutes, after which positive effects can set in, and recommends up to 5 kilometres for a day trip. Ultimately there is no fixed rule.
Is forest bathing scientifically proven?
There are studies that show less stress and lower blood pressure in the short term. A 2019 review, however, points to many methodological weaknesses, such as small samples and short durations. A promise of healing is therefore not justified.
Can you go forest bathing in winter?
Yes, according to the Alpenverein it is possible in every season. Watch out for snow and trail conditions: the Heilklimasteig in Schönwald, for example, cannot be walked in snow because sections are groomed as cross-country ski tracks.
Do I need a guide for forest bathing?
No. Hochschwarzwald Tourismus writes that there are no fixed rules and that anyone can practise it in their own way. A guided session can be helpful but is not necessary.
Where can you find forest bathing tours in the Southern Black Forest?
Hochschwarzwald Tourismus lists, among others, the Wäldersinn near Rothaus, the Rappenfelsensteig, the route to the Mathisleweiher near Hinterzarten and the Heilklimasteig in Schönwald. Before your tour, check the current trail conditions on the linked tour pages.
Sources
- Hochschwarzwald Tourismus: Forest bathing in the Black Forest: term, tips, list of tours
- Hochschwarzwald Tourismus: Wäldersinn: length, duration, start, activity stations
- Hochschwarzwald Tourismus: Genießerpfad Rappenfelsensteig
- Hochschwarzwald Tourismus: Mystical path to the Mathisleweiher
- Hochschwarzwald Tourismus: Genießerpfad Heilklimasteig
- Hochschwarzwald Tourismus: Through the mystical Bannwald to the Zweribach waterfall
- Wen et al. (2019): Medical empirical research on forest bathing (Shinrin-yoku) – a systematic review, Environmental Health and Preventive Medicine 24:70: state of the research and limitations
- Wikipedia: Shinrin-yoku: term from 1982, overview of studies and criticism (supplementary)
- Japan Journal (27 March 2024): The Call of the Wild: origin of the term
- Deutscher Alpenverein: Forest bathing – positive effects on health: practical tips
- Deutsches Ärzteblatt (3 March 2023): Three new TBE risk areas designated: tick protection, TBE vaccination
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