Forest Bathing basic principles
Into the Forest: A Healing Pause. Forest bathing basic principles
Shinrin-yoku, or forest bathing, is a Japanese practice that invites you to simply be in nature and soak in the sounds, scents, and beauty of the forest. It’s not about exercise or hiking—it’s about slowing down, unplugging from the noise, and being fully present in the moment.
Even a short walk among the trees can ease stress, lift your mood, and clear your mind. Just breathe, look around, and be here, now. Nature will take care of the rest.
Forests are one of humanity’s greatest treasures. They give us everything we rely on to survive: they produce oxygen, purify the air we breathe and the water we drink, prevent floods and soil erosion, and provide us with food, clothing, shelter, and raw materials. But beyond these essential gifts, forests have always played a quiet, healing role in our lives. Since ancient times, they’ve helped us recover from illness, soothe our worries, calm our minds, and restore our strength. And yet, until recently, there was little scientific proof to support what people have long felt—that the forest has the power to heal.
When people in Japan began practicing forest bathing in the early 1980s, it was based on common sense and an intuitive feeling—that spending time in the country’s lush green forests would be good for their health. The term was coined by Tomohide Akiyama, then Minister of Agriculture, Forestry and Fisheries, who declared that the people of Japan needed healing through nature.
This idea was also tied to forest conservation: if people were encouraged to visit the forests for their own well-being, they would be more likely to care for them and protect them in return.
In Iiyama, Japan, forest bathing was scientifically proven for the first time to:
• strengthen the immune system;
• boost energy levels;
• reduce anxiety, depression, and anger;
• lower stress levels;
• promote a state of inner peace.
A global map of 40 therapeutic forests suitable for forest therapy was developed as part of this research, and the forests of the Rhodope Mountains in Bulgaria were included as a significant location.
In 1967, Pamporovo was officially designated as a Mountain Climate Resort of national importance, recognized as suitable for the rehabilitation of respiratory, nervous system, and metabolic disorders (by Administrative Act RMC No. 89 of 1967, State Gazette No. 35/1967; and RMC No. 45 of 2005, State Gazette No. 11/2005). The Pamporovo resort complex has the natural resources and potential to meet the growing demand for healing, prevention, and health support through forest bathing, along specially designated therapeutic trails.
Vegetation Characteristics along Tourist Route Pamporovo 360°
The soil along the route is dark forest soil—loamy-sandy in texture, slightly stony, loose, and deep, formed over rhyolite bedrock. It is moderately to richly fertile, with fresh to moist conditions.
The forest stand around the trail is predominantly composed of Norway spruce (Picea abies), with an average age of about 130 years, and occasional Scots pine (Pinus sylvestris) individuals, some of which are over 160 years old.
Norway Spruce (Also known as Picea abies or European Spruce), Family Pinaceae
Natural forests of Norway spruce are of great ecological value in Bulgaria. In its youth, the species grows slowly, particularly under the shaded forest canopy. It is highly cold-resistant and can withstand harsh winter temperatures, though it is vulnerable to late spring frosts and windthrow due to its shallow root system.
Norway Spruce is extremely demanding when it comes to soil and air moisture. It ionizes the air by releasing phytoncides—natural antimicrobial compounds. Its resin is a potent healing substance, and its essential oils are highly effective in treating wounds, preventing respiratory and skin infections, and promoting relaxation and mental calm.
Scots Pine (Pinus sylvestris), Family Pinaceae
The Scots pine is the most widespread tree species in Bulgaria, with the majority of its natural forests located in the Rila-Rhodope massif. It is a fast-growing species with a deep root system, highly light-demanding, and in mountainous regions, it typically grows on south-facing slopes.
Scots pine ionizes the air through the release of phytoncides, offering refreshing and energizing effects. It helps reduce mental fatigue, supports recovery from respiratory conditions, and enhances concentration. Its essential oils possess analgesic, anti-inflammatory, and antifungal properties and can even aid in detoxification, including in cases of poisoning.
Rowan (Sorbus aucuparia), Family Rosaceae
The rowan tree grows up to 15–16 meters in height and has smooth gray bark, which develops shallow cracks as the tree ages. It has a well-developed root system and thrives in a humid climate, requiring fresh, fertile soil and ample sunlight.
Its fruits are rich in vitamin C, carotenes, cryptoxanthins, natural sugars, and various organic acids (including malic, citric, and tartaric acids), as well as cyanidin chloride, tannins, essential oils, succinic, sorbic, and parasorbic (toxic!) acids, along with pectin and pigments.
Significant Shrub Vegetation
Common Juniper (Juniperus communis), Family Cupressaceae
The common juniper is a globally widespread species with a shrub-like or small tree form and needle-like leaves. It flowers between May and June, and its seeds ripen in the autumn of the following year.
Juniper has numerous medicinal properties—it acts as a spasmolytic, anti-inflammatory, diuretic, and immune booster. It is traditionally used to treat chronic inflammations of the kidneys and urinary bladder, joint pain, dermatitis, digestive and liver disorders, among many others. Additionally, it is known to purify the blood of viruses and toxins.
Bilberry (Vaccinium myrtillus), Family Ericaceae
The bilberry is a deciduous shrub commonly found across Bulgaria’s mountain regions—growing on rocky meadows, alpine pastures, peat bogs, and within both broadleaf and coniferous forests. Its berries are an important food source for many forest animals. Bilberry is a nutritious, honey-producing, and medicinal plant with economic significance for the country.
A decoction of the leaves has a hypotensive effect and is used to help manage high blood pressure, type 2 diabetes, urinary tract infections, diarrhea, mouth ulcers, and throat inflammation.
The fruits are used to treat gastrointestinal disorders, oral inflammations (such as gingivitis, mouth ulcers, sore throats, and pharyngitis), and are also applied externally for hard-to-heal eczema. Bilberry also has well-known cosmetic and skin-health benefits: it nourishes and revitalizes the skin, tones and strengthens blood vessels, smooths wrinkles, and supports skin rejuvenation. It helps neutralize free radicals, protects against environmental stressors, and combats acne and skin conditions. It also reduces dark circles under the eyes, evens out skin tone, boosts microcirculation, and reduces puffiness.
Harvesting period: July to September.
Lingonberry (Vaccinium vitis-idaea), Family Ericaceae
The lingonberry is a small evergreen shrub, reaching up to 30 cm in height, with upright or ascending stems. The leaves of the lingonberry have diuretic and anti-inflammatory properties. They are used in the treatment of inflammation and kidney stones in the urinary tract, especially effective in alkaline urine conditions.
Lingonberry is also used in managing the early stages of diabetes, osteoarthritis, gout, arthritis, and rheumatism, as well as nephrolithiasis, diarrhea, and gastritis with low acidity. It possesses antimicrobial effects.
Lingonberry juice has a mild sedative effect, gently lowers blood pressure, and is used in cases of hypertension. It also acts as a diuretic, antipyretic, and stimulates intestinal peristalsis. Dried lingonberries are used as an appetite stimulant, vitamin-rich tonic, carminative, and digestive aid. They are also applied in the treatment of gout, rheumatism, gallstones, kidney diseases, and atherosclerosis, and are believed to help prevent heart attacks, combat spring fatigue, and support general wellness.
Harvesting period: July to August.
Raspberry (Rubus idaeus), Family Rosaceae
The raspberry is a shrub that grows up to 1.5 meters tall. Its stems are upright—herbaceous and non-fruiting in the first year, then woody and flowering in the second. It can be easily distinguished from other Rubus species (like blackberries) by its leaves, which are trifoliate or pinnate, whereas others typically have palmate leaves.
Raspberries quench thirst and aid digestion, making them ideal for dietary nutrition, especially in children’s diets. Due to the salicylic acid in the fruit, they are also used to reduce fever. However, people suffering from gout or nephritis should avoid consuming them due to their high purine content.
The leaves have astringent, anti-inflammatory, and antiviral properties. They are used to treat gastrointestinal issues (such as catarrh, diarrhea, colic, and hyperacidity), and externally as a mouth rinse or gargle for oral inflammations. Fresh raspberries are consumed for their vitamin content, and as a general tonic and restorative, while dried raspberries are used as a diaphoretic, fever-reducing agent, and to ease inflammation of the upper respiratory tract.
Hairy Broom (Chamaecytisus hirsutus), Family Fabaceae
The hairy broom is a shrub that reaches up to 1 meter in height. Its leaves are trifoliate and fibrous, dark green on the upper side and light green underneath, with fine hairs along the edges. The bright yellow flowers are arranged along the branches, appearing singly or in clusters of 2–4 in the leaf axils. The calyx is tubular in shape.
This is a nectar-producing (honey) plant, valuable for pollinators.
Flowering period: April to June.
Significant Herbaceous Plants
Rhodope Snowbell (Soldanella rhodopaea), Family Primulaceae
The Rhodope Snowbell is a perennial herbaceous plant with basal, leathery, kidney-shaped leaves. It typically thrives in shady forested areas, along streams, and in moist environments such as meadows and peat bogs in some of Bulgaria’s mountain regions. It serves as an indicator species for mountainous and high-mountain climates.
The plant grows to a height of 7 to 20 cm above ground. The leaves are kidney-shaped, slightly leathery, and clustered at the base of the stem. The flowers are arranged in a loose umbel. The corolla is bell-shaped, with five regular lobes that are deeply cut, giving the flowers a delicate, fringed appearance. There are five stamens, attached at the base of the corolla.
Flowering period: May to July
Distribution status: This species is a Balkan endemic, meaning it is found only on the Balkan Peninsula.
Shepherd’s Purse (Capsella bursa-pastoris), Family Brassicaceae
Shepherd’s Purse is an annual or biennial herbaceous plant with an upright, hairless stem reaching 20–50 cm in height. The leaves form a rosette at the base of the stem. The numerous small flowers are grouped in raceme-like inflorescences.
Flowering period: March to August.
Traditionally used to treat bleeding of the uterus, stomach, intestines, and nose, as well as issues with urination, and disorders of the liver, kidneys, spleen, and hemorrhoids. It also has a mild blood pressure-lowering effect.
Red Dead-nettle (Lamium purpureum), Family Lamiaceae
This is an annual herbaceous plant reaching 10–30 cm in height. The flowers are purple, with a nearly straight corolla tube lined with tiny hairs inside.
Flowering period: March to May.
Red Dead-nettle is used as a culinary herb, nutritional supplement, medicinal, and nectar-producing plant. It is considered beneficial for asthma, cough, cold, and bronchitis, as well as for inflammation of the mouth, throat, and gastrointestinal tract. It helps relieve gingivitis, sore throat, menstrual cramps, menopausal symptoms, and vaginal discharge. Its diuretic properties also ease bladder-related symptoms.
Creeping Bugle (Ajuga reptans), Family Lamiaceae
Creeping Bugle is a perennial herbaceous plant, reaching a height of 10 to 80 cm. From the base of the stem, creeping sterile (non-flowering) shoots spread along the ground.
It is a medicinal, edible, nectar-producing, and forage plant.
Flowering period: May–June.
Creeping Bugle has strong hemostatic, anti-inflammatory, antiseptic, and antimicrobial effects. However, it is highly toxic and narcotic and should only be used under the guidance of an experienced herbalist or phytotherapist. Its medicinal properties were known to the ancient Thracians, who used it to treat diabetes, fever, and jaundice.
Coltsfoot (Tussilago farfara), Family Asteraceae
Coltsfoot has a long, thin, creeping, and heavily branched rhizome. In spring, upright unbranched stems emerge from the root, covered in small reddish-brown scales, growing up to 20 cm tall. The stems develop before the leaves, early in spring. Leaves are harvested young and green, from June to August. Medicinal properties of Coltsfoot: pain-relieving, soothing, anti-inflammatory, expectorant, blood pressure-lowering, supports heart function, relieves bile duct spasms, stimulates appetite, improves digestion, reduces inflammation in the trachea and bronchi, eases cough, and promotes wound healing, among other benefits.
Dandelion (Taraxacum officinale), Family Asteraceae
The dandelion is a perennial herbaceous plant. When injured, it releases a milky white latex from the damaged areas. It has a straight, usually unbranched root, up to 20–60 cm long. The leaves are at the base of the stem, forming a rosette, and are toothed, wavy, and deeply lobed. The flowers are ligulate and gathered in a capitulum (flower head). The involucre consists of linear-lanceolate bracts, with the outer ones bent downward. The fruits are elongated achenes, 3–4 mm long, with a pappus of white bristles for wind dispersal.
Flowering period: March to November.
The plant has choleretic, bile-stimulating, diuretic, laxative, and anti-rheumatic properties. It is used to stimulate digestion, support liver and gallbladder function, relieve depression, increase appetite, and act as a diuretic.
Cowslip (Primula veris), Family Primulaceae
Cowslip is a perennial herbaceous plant. It has a short rhizome with thread-like branches. The stem is upright, ranging from 5 to 35 cm in height.
The leaves are 4–17 cm long and 2–8 cm wide, elliptic-lanceolate to ovate or heart-shaped, with irregular wavy-toothed edges, and are grouped in a rosette at the base of the stem.
The inflorescence is an umbel, with 3 to 12 flowers.
The fruit is a capsule, 8–10 mm long.
Flowering period: February–April.
NB: This species is not protected under the Biological Diversity Act, but due to limited natural reserves and pursuant to Article 10, paragraphs 1, 2, and 3 of the Medicinal Plants Act, the Minister of Environment and Water annually issues an order limiting the quantities that can be harvested, excluding personal use.
According to the Medicinal Plants Act, “herbs for personal use” are defined as fresh herb quantities collected by one person in a single day, up to 1 kg of roots and rhizomes, and up to 0.5 kg of flowers.
From a pharmacological point of view, the flowers, leaves, and roots of cowslip are of particular interest. The root is rich in glycosides such as primaverin and primulaverin, and also has a high content of triterpenes and saponins. The most beneficial effects of the leaves and flowers come from their high levels of flavonoids.
This chemical composition explains the two most prominent actions of cowslip: Sedative effect (calming), Spasmolytic effect (relaxing smooth muscles)
Because of these effects, cowslip is used in folk medicine for managing acute and chronic health issues, such as:
• Insomnia – especially effective when combined with valerian, one of the most commonly used herbs for improving sleep;
• Hyperactivity in children and increased anxiety in adults;
• Bronchitis with dry or productive cough – cowslip helps expel the retained mucus from the respiratory lining;
• Migraine – a leading theory for migraines suggests spasms in certain brain blood vessels. Cowslip’s powerful spasmolytic effect can help relieve acute and chronic migraine attacks;
• Acne and other skin problems – with strong skin-cleansing properties, it prevents pore clogging, soothes inflammation, and gives the skin a smooth, fresh appearance;
• Blood clotting issues – the plant also shows mild anticoagulant (blood-thinning) effects;
Cowslip is most commonly used in dried form to prepare tea, as a highly concentrated tincture, or in creams and ointments for external application on the skin.
White Hellebore (Veratrum album), family Liliaceae
White hellebore is a perennial herbaceous plant with a fleshy vertical or oblique rhizome, 5–8 cm long, with numerous cord-like roots. The stem is upright, reaching a height of up to 100 (170) cm, branching near the top, and wrapped at the base by leaf sheaths. The leaves are alternate; the lower ones are broadly elliptic, pointed, and folded, while the upper ones are smaller and lance-shaped, with arcuate venation.
The inflorescence is a many-flowered panicle. The flowers are yellowish-green, with six perianth segments arranged in two whorls, elliptic and equal in size. The fruit is a many-seeded, ovoid, three-lobed capsule. The seeds are flat and winged.
Flowering time: June – August.
Uses: White hellebore has limited application in veterinary medicine, typically in the form of a tincture used as an antiparasitic agent. In traditional folk medicine, it is applied externally. Infusions of hellebore roots in vinegar have been used to stimulate hair growth and to combat dandruff. In the past, ointments containing hellebore were used against scabies and lice infestations. It has also been used for the treatment of rheumatism and neuralgia.
Preparations from the plant are employed as strong remedies for skin parasites and scabies, but must be used with all necessary precautions. The powdered root causes severe irritation to the mucous membranes of the nose, respiratory tract, and eyes.
White hellebore and all preparations derived from it are highly toxic. Currently, only certain purified alkaloids from the plant are used in the treatment of severe forms of hypertension. Such use is restricted to clinical settings under strict medical supervision.
Medicinal Speedwell (Veronica officinalis), family Plantain (Plantaginaceae)
Speedwell is a perennial herbaceous plant with a thin creeping rhizome. The flowers are gathered in terminal erect raceme-like inflorescences, covered with glandular hairs. The fruits are two-chambered, multi-seeded, inversely triangular, flattened capsules with glandular or mixed (simple and glandular) hairs.
It blooms during the months of May – June.
The herb Speedwell has anti-inflammatory, antibiotic, broncholytic, antitussive, expectorant, and appetite-stimulating effects. It is used for inflammatory diseases of the respiratory tract (tonsillitis, tracheitis, bronchitis, asthma, dry cough, etc.), for the treatment of gastrointestinal diseases, as a diuretic and disinfectant for the urinary tract, in diabetes, gout, skin diseases, and others. Because of these beneficial properties, speedwell has also been known in many European regions as alpine tea since ancient times. Its main medicinal properties are due to its phytotherapeutic complex, consisting mainly of the following active ingredients: essential oil, resins, tannins, organic acids, bitter principles, veronicin, glycosides.
Wild Strawberry (Fragaria vesca), family Rose (Rosaceae)
The wild strawberry is a herbaceous perennial plant with an axial root system. It develops equally well in both dry and humid conditions, in warm and cold regions. The fruits of the wild strawberry are consumed by humans due to their nutritional and taste qualities.
The plant has become part of folk medicine in Bulgaria, where not only the fruits but also the leaves of the plant are used for decoctions. The fruits contain pectins, sugars, vitamin C, flavonoids, anthocyanins, tannins, and organic acids. The leaves — tannins, vitamin C, flavonoids, essential oil, and others. It acts as a diuretic, astringent anti-inflammatory, and anti-atherosclerotic. Strawberry juice is taken for gonorrhea. Rhizomes, leaves, and infusion are used for kidney stones, liver issues, gout, atherosclerosis, diarrhea. Rhizomes and fruits in the form of a decoction or infusion are used for metrorrhagia, pulmonary tuberculosis, bronchial asthma, urolithiasis, gout. Rhizomes, leaves, and flowers of the wild strawberry — a decoction of them is applied for jaundice, hemorrhoids.
Houseleek (Sempervivum tectorum), family Crassulaceae
Houseleek is a fleshy, succulent plant with thick oval leaves arranged in a rosette shape. A flower stalk develops in the center of the plant, bearing pink, red, yellow, or white flowers. It is commonly found in dry, rocky, scree-covered areas.
The leaves of Houseleek have pain-relieving, anti-inflammatory, and antibacterial properties and aid in the rapid healing of wounds. For treatment, freshly squeezed juice from the leaves of Houseleek is used, which helps with nervous disorders, epilepsy, restless sleep, and childhood fears. The juice from freshly picked leaves of the large-leaved houseleek is suitable for pain relief in inflammations of the outer and middle ear. For this purpose, it is sufficient to place a few drops of it in the ear canal.
Mountain Avens (Geum montanum), family Rose (Rosaceae)
Mountain Avens is a perennial herbaceous plant. The basal leaves are pinnate, with small lateral toothed leaflets that gradually increase in size toward the tip of the leaf. The terminal leaflet is much larger than the lateral ones and broadly rounded. The stem is unbranched, bearing one to two flowers. The fruits are hairy, with a long thread-like style, without a joint. It inhabits mountain meadows and pastures, grassy areas, rocky clearings, and scree in the mountain zone.
It blooms from May to August.
For medicinal purposes, mainly the roots of this herb are used, and they should be harvested in autumn (September–October), after the seeds have matured.
Mountain Avens has antiseptic, tonic, pain-relieving, and strong astringent effects. Other advantages include its ability to calm the nervous system and constrict blood vessels. It is successfully used for: weakened immunity, fatigue, nervous tension, inflammation of the eyelids, open wounds, headaches, digestive problems, lack of appetite, gas and diarrhea, bleeding gums, inflammations of the stomach, intestines, and liver, hemorrhages, hemorrhoids, and leucorrhea.
Wood Sorrel (Oxalis acetosella), family Oxalidaceae
A perennial herbaceous plant. The rhizome is thin, creeping along the surface of the soil, covered with fleshy reddish remnants of basal leaves. The plant has no above-ground stem. Stipules are absent. The leaves are trifoliate, emerging directly from the rhizome, on 2–10 cm long, thin, fibrous petioles. It is found in moist, shady, sandy, and streamside locations.
Blooms from April to August.
The leaves of the herb contain oxalic acid, which gives them their characteristic tart, sour taste. A decoction made from fresh or dried leaves is used for treating fever and to quench thirst. For external use, the leaves are crushed and applied locally to help open boils and abscesses; they also have an astringent effect on wounds. When used internally, some caution is advised due to the oxalic acid content in the leaves. The plant is contraindicated for people suffering from gastritis.
Wall Germander (Teucrium chamaedrys), family Lamiaceae
A perennial herbaceous plant. The stems are simple, prostrate to erect, up to 30 cm high, four-angled, slightly woody at the base. The leaves are short-stalked, opposite in cross-shaped whorls, elongated oval, coarsely toothed in the upper part, green and fibrous. The flowers are grouped in the axils of the upper whorl leaves. The calyx is tubular with 5 teeth. The corolla is pink and tubular, the upper lip is absent, the lower lip is large and five-lobed. The fruit is dry, splitting into four nutlets.
Blooms from May to September.
The taste of the dried herb is bitter. It has no aroma.
Main effects of the Wall Germander herb: used for stomach problems and fungal infections, it has constipating, diuretic, hemostatic, general strengthening properties, suppresses stomach secretion and reduces unpleasant burping and acidity, removes putrefactive processes in the intestines, and has a hemostatic effect in cases of heavy menstruation, bleeding hemorrhoids, dysentery, and hemoptysis. It also acts as a cleanser in the presence of gallbladder gravel. It is recommended for rinses in cases of leucorrhea, conjunctivitis, acne, eczema, and wounds.
Lady’s Mantle (Alchemilla vulgaris), family Rose (Rosaceae)
A perennial herbaceous plant that reaches up to 50 centimeters in height. It grows in shrubs, pastures, and mountain meadows. In Bulgarian tradition, it is also known as “shapiche” (little cloak), “fairy strawberry,” or “the mantle of the Virgin Mary.”
Blooms from May to September.
The herb contains sugars, flavonoid compounds, tannins, vitamin C, saponins, phytosterols, bitter substances, and volatile oil. Due to its high tannin content, the herb has an astringent effect, which is expressed in its ability to stop bleeding. For this reason, Lady’s Mantle is used in the treatment of wounds. It stops blood flow, and its substances then help relieve pain. Thanks to its antidiarrheal effect, Lady’s Mantle can be used for stomach and intestinal discomforts, such as diarrhea and colic. In Bulgarian folk medicine, the herb is recommended to stimulate healing processes in wounds, inflammations, skin problems, dermatitis, and eczema. It has a beneficial effect on menstrual disorders, leucorrhea, and typical conditions during menopause. In combination with yarrow, Lady’s Mantle has a positive effect on girls entering puberty. It is one of the best remedies for repeated rinsing of the oral cavity after tooth extraction. It is a valuable aid for those prone to spontaneous miscarriages, for strengthening the uterus, and for damage after childbirth. In combination with shepherd’s purse, it can be used for conditions such as hernia and uterine prolapse. Additionally, the herb helps with anemia and removes muscular weakness.