Imagine a city of the future where health monitors not only count steps but also "green minutes": time spent in natural environments. Prescriptions will then not only include doses and milligrams but also coordinates of a forest edge. This vision is closer than it sounds – as research today shows, regular forest bathing can lower blood pressure, calm stress responses, and thereby measurably strengthen heart health. Those who start now build a silent but deep reserve for their own longevity and, for the next generation, a new norm of prevention.

Forest bathing – known in Japanese as Shinrin-Yoku – does not mean athletic peak performance but rather mindful immersion in nature: walking slowly, breathing consciously, perceiving sounds, smells, and light. Two key factors are crucial. First, the regulation of the autonomic nervous systemunconscious control center for heart rate, blood pressure, and stress responses, evident in heart rate variability (HRV)measure of heart rate adaptability; higher values indicate better stress resilience. Second, the reduction of stress biomarkers such as cortisolcentral stress hormone and inflammation-related parameters like hs-CRPhigh-sensitivity C-reactive protein; marker for systemic inflammation. For high performers, this is relevant because chronic pressure, sleep deficiency, and highly processed diets drive sympathetic activity and amplify inflammation – a combination that burdens blood pressure, vascular function, and energy levels. Contact with nature provides a physiological counterbalance: more parasympathetic activity, less inflammation, and calmer vascular tension.

Several studies consistently show that spending time in forests lowers systolic and diastolic blood pressure, improves HRV patterns, and reduces signs of inflammation – all building blocks of a more robust cardiovascular system ^[1][2]. At the same time, stress signals like skin conductance and salivary cortisol decrease, while parasympathetic activity rises – a sign of better regeneration and mental clarity, which can translate into more stable energy and focused performance in daily life ^[3]. In direct comparison with urban walking, walking in the forest improves HRV by increasing resting flexibility and reduces negative mood and anxiety – effects that relieve the heart and enhance recovery after demanding days ^[4]. Likewise, a diet high in highly processed products significantly increases the likelihood of obesity, diabetes, and hypertension – a risk profile that forest bathing cannot replace but can measurably modulate ^[5].

In older patients with essential hypertension, a randomized field study showed that spending three days in a forest environment compared to an urban setting lowered blood pressure and hs-CRP and shifted HRV frequency parameters towards better autonomic balance; at the same time, anxiety and vitality measures improved. This suggests that the environment itself – with comparable nutrition, activity, and sleep – delivers a therapeutic benefit ^[1]. A systematic review of forest therapies in older adults consistently found positive effects of forest walks on blood pressure, heart rate, as well as cardiopulmonary and neurochemical markers, and reported psychological benefits, such as reduced stress and improved quality of life. The authors emphasize that walking in the forest, whether alone or combined with mindfulness, seems to be the most effective form, even though high-quality long-term data is still scarce ^[2]. Additionally, a pre-post field experiment without a control group showed that two days of forest immersion lowered salivary cortisol and electrodermal activity while increasing HRV; under cognitive stress after the stay, parasympathetic activity remained higher – an indication of improved stress adaptation, particularly relevant for demanding work periods ^[3]. Finally, a crossover comparison in young adults documented that walking in the forest, in contrast to urban walking, strengthens the parasympathetic HRV component and reduces negative affects – an immediate "reset" for the heart and mind ^[4].

- Schedule two "green appointments" per week: at least 30 minutes of slow walking in the forest, ideally on soft ground and away from street noise. Consistency counts more than record durations ^[2].
- Combine the walk with mindfulness: inhale for four seconds, exhale for six seconds; focus attention sequentially on bird calls, wind noises, and light patterns. The goal is noticeable calming and blood pressure reduction ^[1].
- Plan a micro-retreat on the weekend: two half days in the forest (e.g., Saturday morning and Sunday afternoon). Use offline time to calm the sympathetic nervous system and sustainably train stress regulation ^[3].
- Measure what improves: note your blood pressure (if available), resting pulse, mood, and focus 10 minutes before and 20 minutes after forest bathing. Pay attention to calmer breathing and increased tranquility – both correlate with better HRV ^[4].
- Link nature with nutrition: consciously reduce highly processed products on forest days and pack fresh snacks (berries, nuts, whole grains). This way, you avoid a risk factor for blood pressure and metabolism ^[5].

The next steps in research will clarify how often and how long forest bathing is needed for different target groups, which types of forests provide the strongest effects, and how natural doses can be digitally tracked and personalized. Randomized long-term studies with wearables and inflammatory profiles can refine the dose-response curves – paving the way for a "green prescription" for heart health.