Science-Backed Tips

Nature Walks Significantly Reduce Stress

Forest bathing can lower cortisol by 35% more with nature sounds.


📊 Did you know?

After a simulated forest bathing session, including forest sounds led to a 35% greater drop in stress hormone levels, boosting mood and reducing anxiety.
Benefits

💡 Why It Matters

1️⃣

Reducing cortisol levels by 56% can lead to lower anxiety and improved mental health.

2️⃣

Enhanced HRV is associated with better cardiovascular health and resilience to stress.

3️⃣

Incorporating nature sounds during walks can amplify stress-reducing effects.

Give it a try

✅ Try These Micro-Tips

🎯

Walk in a green space for at least 30 minutes to maximize stress reduction.

🎯

Incorporate nature sounds during your walk for an additional 35% cortisol reduction.

🎯

Aim for at least three nature walks per week to improve overall wellbeing.

🎯

Combine walking with mindfulness techniques to further enhance stress relief.

📚 The study

In a groundbreaking study by Aras et al. (2024), researchers set out to explore the physiological stress differences experienced when walking in green spaces compared to urban environments. The study involved participants who walked through both settings while their salivary cortisol levels and heart rate variability (HRV) were meticulously measured. The results were striking: walking in green spaces led to a remarkable 56% reduction in cortisol levels, compared to just 37% in urban areas. Additionally, participants exhibited improved HRV, a key indicator of cardiovascular health and stress resilience. This research highlights the profound impact of nature on our well-being, suggesting that the auditory elements of nature walks—such as the soothing sounds of rustling leaves and chirping birds—play a crucial role in enhancing sensory well-being and reducing hormonal stress. By incorporating these natural sounds into our walks, we can amplify the stress-reducing effects, leading to lower anxiety levels and improved mental health. The findings underscore the importance of seeking out green spaces for our daily walks, as they not only provide a refreshing escape from the hustle and bustle of urban life but also contribute significantly to our overall health and resilience against stress. Embracing nature as a vital component of our wellness routine can pave the way for a healthier, more balanced lifestyle. So, the next time you feel overwhelmed, consider taking a stroll in a park or forest to reap the benefits of nature’s calming influence.

Source: Aras, S. G., et al. (2024). Is greener better? Quantifying the impact of a nature walk on stress biomarkers. International Journal of Environmental Research and Public Health, 21(11), 1491. Study Link
Evidence-based

📚 Related Research

Saskovets, M., et al. (2025). Effects of sound interventions on the mental stress response in adults: A scoping review. PMC.

Listen to nature sounds for 10 minutes to reduce stress and enhance relaxation.

Study Link

Frumkin, H., et al. (2017). Nature contact and human health: a research agenda. Environmental Health Perspectives, 125(7), 075001.

Listen to natural soundscapes for 10 minutes to reduce stress and enhance focus.

Study Link

Buxton, R. T., Pavlicek, R. L., et al. (2021). A synthesis of health benefits of natural sounds and their distribution in national parks. Proceedings of the National Academy of Sciences, 118(14), e2013097118.

Listen to nature sounds for 10 minutes to enhance your mood and reduce stress.

Study Link

❓ Frequently Asked Questions ❓

Learn more

What is forest bathing?

Forest bathing is the practice of immersing oneself in nature to enhance well-being. It involves mindful walking and connecting with the natural environment to reduce stress and improve mood.

How does walking in green spaces affect cortisol levels?

Walking in green spaces can reduce salivary cortisol levels by approximately 56%. This reduction is significantly greater than the 37% reduction observed in urban settings.

What role do nature sounds play in stress reduction?

Incorporating nature sounds during walks can lead to an additional 35% reduction in cortisol levels. This auditory aspect enhances the overall stress-relieving effects of being in nature.

How long should I walk in a green space for optimal benefits?

To maximize stress reduction, aim for at least 30 minutes of walking in a green space. This duration allows for significant physiological benefits, including lower cortisol levels.

How often should I engage in nature walks?

It is recommended to aim for at least three nature walks per week to improve overall well-being. Regular exposure to green spaces can enhance mental health and reduce anxiety.

What is HRV and why is it important?

Heart Rate Variability (HRV) is a measure of the variation in time between heartbeats and is associated with better cardiovascular health. Improved HRV indicates greater resilience to stress and overall well-being.

Can mindfulness techniques enhance the benefits of nature walks?

Yes, combining walking with mindfulness techniques can further enhance stress relief. Mindfulness helps individuals focus on the present moment, amplifying the calming effects of nature.

What are the mental health benefits of reducing cortisol levels?

Reducing cortisol levels can lead to lower anxiety and improved mental health. Lower cortisol is associated with a more balanced emotional state and better stress management.

Is forest bathing scientifically supported?

Yes, studies have shown that forest bathing and exposure to green spaces significantly reduce stress hormones like cortisol. Research indicates that these practices contribute positively to mental and physical health.

How can I incorporate nature sounds into my walks?

You can incorporate nature sounds by using apps or recordings of forest sounds while walking. Alternatively, simply focusing on the natural sounds around you during your walk can enhance the experience.

More tips to feel better