The Science | TrekherwilsonNature

Science lights the path. The heart knows the way. Nature therapy is the quiet bridge between them—where insight softens, roots deepen, and peace begins to bloom.

Dr. Rashel 'TrekHer' Wilson, PhD and Certified ANFT Nature & Forest Therapy Guide

Explore the Logic

Remember your heart

Logic and scientific reasoning have always been foundational in how I understand the world. As a trained biologist and researcher, I observe, analyze, and seek clarity through evidence. Science continues to offer me structure, insight, and a way to make sense of complex systems within and around us. After living my lifetime of heady logic, something felt missing.

When midlife brought me to my knees through pain, grief, burnout, and unforeseen change, I searched for answers the only way I knew how: with my mind. But nature quietly reminded me the heart - and the body - hold their own wisdom. Through nature therapy, I finally learned how to engage and process what my mind couldn't reach. Embracing embodiment isn't a move away from science, it's leveling up in life.

This page provides the research and heart behind my practice. The science matters - but so does what you feel as you read. Let it spark curiosity. Let it move something in you. And when you're ready, book a session with me and begin your own nature-based journey.

Start Your Journey

These foundational books offer rich insight into the philosophy, practice, and healing potential of forest bathing. Written by global leaders and pioneers in the field, they explore the science, tradition, and mindful presence at the heart of this practice. While not a comprehensive list, these titles provide a meaningful starting point for deepening your understanding and experience.

Healing Trees: A Pocket Guide to Forest Bathing by Ben Page (2021).

Summary:

Written by certified forest therapy guide Ben Page (and my ANFT guide/mentor), Healing Trees is a beautifully concise and poetic guide to the practice of forest bathing. Drawing on his experience as a trainer and global guide, Page offers reflective prompts, sensory-based practices, and philosophical insight into building a reciprocal relationship with the forest. This book is both practical and soulful-an ideal companion for those beginning or deepening their nature connection journey.

Your Guide to Forest Bathing: Experience the Healing Power of Nature by M. Amos Clifford (2018).

Summary:

A foundational guide by one of the pioneers of forest therapy in the West. Amos Clifford (founder of ANFT) offers a gentle, structured approach to forest bathing, including sensory invitations, reflection prompts, and mindful practices. This book empowers readers to slow down, deepen presence, and cultivate a meaningful, reciprocal relationship with the natural world.

Forest Bathing: How Trees Can Help You Find Health and Happiness by Dr. Qing Li (2018).

Summary:

Written by a leading expert in forest medicine, this book explores the science behind the healing power of trees. Dr. Qing Li presents research on how time in forests can lower stress, support immunity, and enhance well-being. Rich with images, insights, and tips, it bridges Eastern tradition and modern science for health seekers worldwide.

The Healing Magic of Forest Bathing: Finding Calm, Creativity, and Connection in the Natural World by Julia Plevin (2018).

Summary:

Julia Plevin shares her personal journey with forest bathing and offers accessible practices for reconnecting with nature in everyday life. This book blends self-discovery, ritual, and ecological awareness, inviting readers to find healing and clarity in the forest. It’s soulful, honest, and perfect for beginners on the path of reconnection.

Shinrin Yoku: The Japanese Art of Forest Bathing by Yoshifumi Miyazaki (2018).

Summary:

A visually calming and informative guide to Shinrin-yoku from a Japanese researcher who helped establish its health benefits. Miyazaki explains the roots, philosophy, and physiological effects of forest bathing, offering simple ways to bring nature's wisdom into daily routines. A peaceful and science-informed read for all ages.

The Joy of Forest Bathing: Reconnect with Wild Places & Rejuvenate Your Life by Melanie Choukas-Bradley (2018).

Summary:

This book invites readers to embrace forest bathing as a joyful, mindful experience. Melanie Choukas-Bradley blends poetic reflection with practical guidance, encouraging connection with local landscapes. With seasonal suggestions and sensory invitations, it’s a lovely companion for those seeking calm and presence in the wild.

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The following peer-reviewed studies explore the science behind forest bathing (Shinrin-Yoku), a practice rooted in Japanese public health. This research highlights how time spent in natural environments supports physical and mental wellbeing—lowering cortisol, improving mood, regulating the nervous system, and deepening sensory awareness. While not exhaustive, this selection offers a strong foundation for understanding the evidence-based benefits of forest immersion.

1. Chun, M. H., et al. (2024). The effects of forest bathing on self-criticism, self-compassion, and psychological well-being: A randomized controlled trial. Journal of Environmental Psychology.

Summary:

The effects of forest bathing on self-criticism, self-compassion, and psychological well-being
This randomized controlled trial found that forest bathing significantly reduces self-criticism and rumination while increasing self-compassion and psychological well-being. Results suggest that nature-based interventions can support emotional regulation and mental health through gentle, restorative experiences in natural environments.

2. Rieß, C., & Oitzinger, G. (2024). Global Review of Literature on Forest Bathing. Austrian Journal of Forest Science.

Summary:

This literature review synthesizes global research on forest bathing, highlighting its effectiveness in reducing stress, anxiety, and depression. The authors emphasize its growing role in preventive mental health care and the need for consistent methodologies to deepen understanding of forest therapy’s psychological benefits across populations and regions.

3. Antonelli, M., et al. (2021). Effects of forest bathing (shinrin-yoku) on individual well-being: an umbrella review. International Journal of Environmental Health Research, 31(6).

Summary:

This umbrella review compiles evidence across multiple studies, showing that forest bathing improves cardiovascular health, boosts immune function, and lowers stress-related hormones. The review confirms Shinrin-yoku as a nature-based intervention with wide-reaching health effects, from mental clarity to physiological restoration.

4. Antonelli, M., Barbieri, G., & Donelli, D. (2019). Forest bathing (Shinrin-yoku): A systematic review of the physiological and psychological effects. Environmental Health and Preventive Medicine, 24(1).

Summary:

This systematic review investigates the physiological and psychological outcomes of forest bathing. Results point to reductions in blood pressure and blood glucose, enhanced mood, and reduced stress. The authors call for standardized protocols to ensure clinical reliability and to expand forest therapy into broader wellness programs.

5. Park, B. J., Tsunetsugu, Y., & Miyazaki, Y. (2018). Effects of forest environment (Shinrin-yoku/forest bathing) on health promotion and disease prevention. Environmental Health and Preventative Medicine

Summary:

This study highlights the stress-reducing and immune-boosting effects of Shinrin-yoku. Participants showed decreased cortisol and enhanced natural killer (NK) cell activity. The authors position forest bathing as a preventive health measure with the potential to support both physical and mental well-being across age groups.

6. Ochiai, H., et al. (2015). Physiological and psychological effects of a forest therapy program on middle-aged females. International Journal of Environmental Research and Public Health, 12(12).

Summary:

Physiological and psychological effects of a forest therapy program on middle-aged females
Middle-aged women participating in a forest therapy program experienced reduced blood pressure, lower cortisol levels, and improved mood states. The study confirms that structured time in forests can offer measurable physical and emotional benefits, particularly for individuals navigating stress or midlife transitions.

7. Kobayashi, H., et al. (2017). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 22(1).

Summary:

Physiological effects of Shinrin-yoku: field experiments in 24 forests across Japan
In this large-scale study, forest bathing led to decreased pulse rate and increased parasympathetic nervous activity. Results from 24 forest sites confirm that Shinrin-yoku induces relaxation, reduces physiological stress responses, and promotes nervous system balance—validating its impact across diverse environments.

8. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15, 18–26.

Summary:

This foundational study measured participants’ physiological responses in 24 forests across Japan. Results showed reduced blood pressure and pulse, along with heightened parasympathetic activity. It provided key early evidence that forest immersion can calm the body, reduce stress, and support long-term health.

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These books found me in times of searching - grappling with purpose, grief, and identity. They helped me see midlife not as a crisis, but a calling. Their insights now shape the way I guide others: grounded in science, personal growth, and deep presence. Maybe one of them will meet you where you are, too.

Johnston, S. (2023). The Art of Feeling Better: How I Found Gratitude, Hope and Kindness (and You Can, Too) Welbeck Publishing.

Summary:

A personal, practical guide to emotional balance and resilience through small, intentional mindset shifts. Johnston explores how gratitude, kindness, and hope can help reframe life’s challenges with warmth, honesty, and grounded wisdom.

How it helped me:

This book echoed my path of emotional embodiment and healing through presence. It aligns with my belief that well-being is a daily practice - one of gentleness, consistency, and connection, just like the relational work I now guide.

Levinger, N. (2021). Healing Your Inner Child: A Practical Guide to Reparenting Yourself and Breaking Free from the Past. Independently published.

Summary:

A compassionate guide to reparenting and reconnecting with the inner child. Levinger offers prompts, grounding tools, and insights to break old patterns and create emotional safety, curiosity, and healing from early wounds.

How it helped me:

It helped me understand that nature wasn’t just peaceful - it felt safe. This book gave language to why I turned to wild spaces and shaped how I now guide others learning to feel secure in their own bodies and stories.

Parker, P. (2018). The Art of Gathering: How We Meet and Why It Matters. Riverhead Books.

Summary:

Parker reimagines gatherings as powerful, intentional spaces. Blending strategy with emotion, she shows how thoughtful design can foster belonging, spark purpose, and transform ordinary events into meaningful shared experiences.

How it helped me:

García, H., & Miralles, F. (2017). Ikigai: The Japanese Secret to a Long and Happy Life. Penguin Books.

Summary:

An inspiring look at ikigai - Japan’s concept of joyful purpose. This book explores how daily habits, community, and alignment between passion and service can foster health, happiness, and meaning throughout life.

How it helped me:

In my midlife reevaluation, Ikigai served as a compass, helping me reconnect with purpose outside of corporate titles. The idea of meaningful work as a fusion of joy, skill, and service parallels my journey into nature therapy and guiding.

Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

Summary:

A pioneering book on trauma’s imprint on body and mind. Combining neuroscience and real stories, Van der Kolk shows how healing requires engaging the whole self - body, brain, and heart - with compassion and patience.

How it helped me:

This deepened my understanding of trauma-informed care. It validated my own physical experiences and taught me how to create healing spaces where bodies can speak and be heard - especially in nature.

Greene, R. (2012). Mastery. Penguin Books.

Summary:

How it helped me:

This book echoed my path of emotional embodiment and healing through presence. It aligns with my belief that well-being is a daily practice—one of gentleness, consistency, and connection, just like the relational work I now guide.

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Loewe, E. (2022). Return to Nature: The New Science of How Natural Landscapes Restore Us. HarperOne.

Summary:

Emma Loewe offers a modern guide to reconnecting with the Earth in times of personal and planetary overwhelm. Blending science, spiritual practices, and storytelling, she shares practical tools for grounding, awe, and meaning-making in daily life. This book invites readers to rekindle their relationship with nature as a source of resilience, healing, and inner clarity. A soulful, timely companion for uncertain times.

Arvay, C. G. (2018). The Biophilia Effect: A Scientific and Spiritual Exploration of the Healing Bond Between Humans and Nature. Sounds True Publishing.

Summary:

Biologist Clemens Arvay explores the healing power of nature through both scientific research and spiritual reflection. He highlights how forests and living systems strengthen the immune system, reduce stress, and support emotional well-being. Arvay invites readers to see nature as a living partner in healing and wholeness - not just a place to visit.

Williams, F. (2017). The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. W. W. Norton & Company.

Summary:

Florence Williams blends global travel, storytelling, and science to explore how nature boosts mood, creativity, and health. From forest therapy in Japan to city parks in Scandinavia, she reveals that even brief moments in green space can transform the mind and body. This book argues nature connection should be a public health priority.

Selhub, E. M., & Logan, A. C. (2012). Your Brain on Nature: The Science of Nature’s Influence on Your Health, Happiness, and Vitality. HarperCollins.

Summary:

This book explores how natural environments impact brain and body health. Drawing on neuroscience and environmental medicine, it shows how green spaces, nature sounds, and even indoor plants can reduce stress, improve focus, and boost immunity. A compelling case for integrating nature into daily life for greater emotional and cognitive resilience.

Wilson, E. O., & Kellert, S. R. (Eds.). (1993). The Biophilia Hypothesis. Washington, DC: Island Press.

Summary:

This foundational collection explores the idea that humans are biologically wired to connect with nature. Edited by Wilson and Kellert, it brings together voices from science, psychology, and design to show that this bond is key to our mental health, development, and sustainability. Biophilia is presented as essential - not optional - for thriving.

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The following studies explore the science behind my nature therapy approach—drawing from relational forest therapy, the biophilia hypothesis, attention restoration theory (ART), stress reduction theory (SRT), polyvagal theory, ecophysiology, somatic and trauma-informed practices, and the concept of nature as co-therapist. While this isn’t a complete list, these references offer a meaningful look at the interdisciplinary evidence that supports this kind of work.

1. Marselle, M. R., et al. (2022). Forest Therapy Trails: A Conceptual Framework and Scoping Review. Forests, 13(10), 1613.

Summary:

A comprehensive framework explores how forest therapy trails support healing through intentional design. This review highlights the relationship between humans and forest environments, showing how thoughtfully crafted trails foster physical, emotional, and psychological well-being.

Related Concepts: Relational Forest Therapy, Nature as Co-Therapist, Biophilia Hypothesis

2. Leavell, M. A., et al. (2021). Forest Therapy Alone or with a Guide: Is There a Difference between Self-Guided and Guided Forest Therapy? International Journal of Environmental Research and Public Health, 18(16), 8211.

Summary:

Guided forest therapy sessions tend to provide stronger psychological and physiological benefits than solo walks. This study explores how having a trained guide can deepen presence, enhance emotional outcomes, and amplify nature’s therapeutic potential.

Related Concepts: Nature as Co-Therapist, Relational Forest Therapy

3. Yu, C.-P., & Hsieh, H. (2020). Beyond Restorative Benefits: Evaluating the Effect of Forest Therapy on Creativity. Urban Forestry & Urban Greening, 51, 126670.

Summary:

Forest therapy is relaxing, and it can also spark creativity. This research reveals how immersion in nature enhances cognitive flexibility and imagination, showing that time among trees benefits both emotional well-being and creative capacity.

Related Concepts: Stress Reduction Theory, Ecophysiology, Somatic and Trauma-Informed Practices

Summary:

Spending time in forests consistently lowers cortisol, a key biomarker of stress. This meta-analysis supports forest bathing as a powerful tool in preventive health, especially for managing chronic stress and supporting nervous system regulation.

Related Concepts: Stress Reduction Theory, Ecophysiology, Somatic and Trauma-Informed Responses, Polyvagal Theory

5.Kaplan, S., Berman, M.G., (2010) Directed Attention as a Common Resource for Executive Functioning and Self-Regulation. Association for Psychological Science. Jan;5(1):43-57.

Summary:

Mental fatigue wears down our ability to focus and regulate emotions. Natural settings offer a restorative pause, allowing directed attention to recover. This theory forms the foundation of how nature supports self-regulation and cognitive resilience.

Related Concepts: Attention Restoration Theory, Stress Reduction Theory, Biophilia Hypothesis

6. Ohly, H., White, M. P., Wheeler, B. W., Bethel, A., Ukoumunne, O. C., Nikolaou, V., & Garside, R. (2016). Attention Restoration Theory: A systematic review of the attention restoration potential of exposure to natural environments. Journal of Toxicology and Environmental Health, Part B, 19(7), 305–343.

Summary:

Natural environments help restore depleted attention and reduce cognitive fatigue. This review consolidates evidence that time in nature improves focus and mental clarity, validating ART as a powerful tool for everyday mental recovery.

Related Concepts: Attention Restoration Theory

7. Berto, R. (2005). Exposure to restorative environments helps restore attentional capacity.
Journal of Environmental Psychology, 25(3), 249–259.

Summary:

Time in green spaces helps replenish attention and ease stress. This study confirms that nature’s gentle stimuli improve mood and mental function, reinforcing the link between emotional well-being and cognitive restoration.

Related Concepts: Attention Restoration Theory, Biophilia Hypothesis

8. Porges, S. W. (2009). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(Suppl 2), S86–S90.

Summary:

The body’s ability to feel safe determines how we relate to the world. Polyvagal Theory explains how calming environments—like forests—can regulate the nervous system, reduce stress, and promote social connection and healing.

Related Concepts: Polyvagal Theory, Stress Reduction Theory, Somatic and Trauma-Informed Practices, Ecophysiology

9. Hartig, T., Mang, M., & Evans, G. W. (1991). Restorative effects of natural environment experiences. Environment and Behavior, 23(1), 3–26.

Summary:

Spending time in nature restores mental energy and emotional balance. Participants in this study showed better focus and mood after engaging with natural environments, offering strong evidence for nature’s regenerative power.

Related Concepts: Attention Restoration Theory, Stress Reduction Theory, Ecophysiology

10. Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201–230.

Summary:

Viewing or walking in natural environments leads to faster stress recovery than urban settings. This research shows lower heart rates and muscle tension in participants exposed to nature, highlighting its calming, biophysical effect.

Related Concepts: Stress Reduction Theory, Ecophysiology, Attention Restoration Theory

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