Spending just 20 minutes in nature could help reduce stress and support overall wellbeing, with research showing that even short periods outdoors can trigger measurable changes in the body.
Scientists say exposure to green spaces can help lower blood pressure, slow the heart rate and reduce stress-related hormones such as cortisol and adrenaline.
A UK study involving nearly 20,000 people found that those who spent at least 120 minutes a week in natural surroundings were more likely to report better health and higher psychological wellbeing.
Nature Can Help the Body Relax
Seeing trees, hearing birds and being surrounded by greenery can activate the body’s relaxation response.
According to biodiversity professor Kathy Willis, spending time in natural environments can lead to changes in heart rate and blood pressure associated with physical and psychological calm.
Research has also explored green social prescribing, where people are encouraged to participate in nature-based activities as part of efforts to improve wellbeing.
Nature and Stress Hormones
Time outdoors may also influence the body’s hormonal response to stress.
Studies cited by researchers indicate that exposure to natural environments and plant-based scents can reduce stress-related hormones while supporting some aspects of immune function.
The effects do not necessarily require long stays in the outdoors, with researchers reporting benefits from shorter periods of exposure.
The Power of Natural Scents
The benefits of nature may also come through smell.
Trees and plants release natural compounds into the air, and researchers have examined whether breathing these compounds can influence stress and relaxation.
Pine scents, for example, have been associated with short-term calming effects in some studies.
Nature May Benefit the Gut
Contact with natural environments may also expose people to a wider range of microorganisms.
Soil and plants contain bacteria that can contribute to the diversity of microorganisms humans encounter, while researchers continue to study how exposure to these organisms may influence the immune system and gut microbiome.
You Don’t Need a Forest
For people who cannot regularly visit forests or large green spaces, researchers say smaller doses of nature may still be worthwhile.
Spending time in a local park, sitting near plants, looking at greenery or even viewing images of natural landscapes can provide calming effects.
The message from researchers is simple: even small amounts of contact with nature may help the body and mind relax.
