How does nature therapy reduce stress?
The short answer
Nature therapy may reduce stress by getting you outdoors, away from screens and into a calmer setting. In a 2019 study of 36 city residents, salivary cortisol, a stress marker, fell during nature experiences beyond its normal daily decline, most efficiently at about 20 to 30 minutes. The sample was small, so treat it as encouraging rather than settled.
Key points
- Time in green or blue spaces may help your body shift toward rest.
- In one small 2019 study, cortisol fell most efficiently in sessions of about 20 to 30 minutes.
- Forest bathing, gardening, walking and sitting by water all count.
- Pairing nature time with mindfulness and a break from devices may add to the calm.
- Parks, balcony plants and indoor plants are small ways to start in a city.
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What is Nature Therapy
In a busy world stress is a constant companion. Work pressure, social obligations and a never-ending stream of notifications make it hard to escape. Nature therapy is a practice designed to help us reconnect with the natural world and calm our minds.
Simply put, it is the use of natural environments and activities to support mental and physical well-being. The idea is to spend time in nature to balance out everyday stress. It can mean hiking through a forest or sitting quietly by a river.
The Science of Nature Therapy
Research on nature and stress is growing. A 2019 study of 36 city residents over eight weeks found that salivary cortisol fell during a nature experience beyond its normal daily decline, and that its efficiency per minute spent was greatest at about 20 to 30 minutes, after which benefits kept building at a slower rate. The group was small, and participants chose when and where to spend their time in nature.
Many people describe being in green spaces as a shift from high alert to a more relaxed state.
History of Nature Therapy
Nature therapy isn’t new. In Japan the practice of Shinrin-yoku, or “forest bathing”, is well known. Many Indigenous traditions have also included nature in their healing practices and see it as part of spiritual and physical health.
Psychological Benefits of Nature Therapy
Many people report feeling calmer and clearer after time outdoors. The sound of a forest or ocean waves can soothe an overactive mind, and a break outside can make it easier to think clearly and creatively.
How Nature Exposure Reduces Cortisol
Cortisol is often called the stress hormone. The 2019 study above measured cortisol in saliva, and found the most efficient drop at about 20 to 30 minutes. That is one small study, not a promise of what any one walk will do for you.
Physical Health Benefits of Nature Therapy
Spending time outdoors can also encourage movement. How much nature time itself changes things like blood pressure or immune function is still being studied.
Sunlight and Vitamin D
When you go outside you also get daylight and a change of scene. Getting outside is an easy, pleasant habit that many people find lifts their mood. Vitamin D is often mentioned in this context. If you are worried about your vitamin D levels or your mood, ask a doctor rather than relying on time outside alone.
Nature Therapy Techniques for Stress Relief
There are many ways to do nature therapy. A popular one is forest bathing, where you walk slowly through a forest and take in the sights, sounds and smells around you. Another is simply walking in nature, which many people find calming.
Gardening as a Stress Reliever
If you don’t have access to big natural spaces, gardening is a good alternative. Working with plants and soil can feel therapeutic. It can give you a sense of accomplishment and a connection to the earth, and many people find it relaxing.
Digital Detox in Nature
Phones and computers demand our attention all the time. A big part of nature therapy is the digital detox: putting devices away and engaging fully with your surroundings. Many people find that this lets the mind settle.
Mindfulness and Nature
Combining mindfulness with time outdoors can make you more aware of your surroundings. When you practice mindfulness in nature, you might focus on the sound of birds or the feel of grass under your feet, which helps you stay present.
Water in Nature Therapy
Being near water is soothing for many people, whether a river, lake or ocean. This is sometimes called blue space therapy. The sound of flowing water can help you relax and slip into a meditative state.
Social Benefits of Group Nature Therapy
Nature therapy is often done solo, but doing it in a group has social benefits. Time outdoors with friends or family can strengthen bonds and encourage conversation. Group hikes and nature walks also build a sense of community.
How to Bring Nature Therapy into Daily Life
You don’t have to live in the country to benefit. Even in urban areas you can start with small changes like walks in local parks, a small garden on your balcony or indoor plants.
Conclusion
Nature therapy is a gentle way to take a break from stress. Whether it is forest bathing, gardening or a break from the digital world, time in nature is worth trying as part of a balanced routine that supports your body and mind.
Frequently asked questions
What’s the best time of day for nature therapy?
Early morning or late afternoon can be pleasant because natural environments are often quieter, but the best time is one you can keep.
How long should a nature therapy session be?
One small 2019 study found that cortisol dropped most efficiently in sessions of about 20 to 30 minutes, with benefits building more slowly after that. Shorter or longer visits can still be enjoyable.
Can nature therapy be combined with other stress relieving techniques?
Yes, it pairs well with meditation and yoga.
Is nature therapy effective in urban areas?
It may be. The 2019 study above took place in an urban setting, and many people find that city parks and green spaces help them unwind.
How can children benefit from nature therapy?
Many parents and teachers find that time outdoors helps children unwind, focus and be creative. For any particular child, talk to a pediatrician if you have concerns about anxiety.