Spending just 20 minutes in nature can have a noticeable impact on your body and mind. From reducing stress hormones to improving gut health, even brief outdoor exposure can trigger real biological benefits. You don’t need a long hike—a simple walk in the park during lunch or a few minutes sitting on a bench surrounded by greenery can make a difference.
Here are four ways nature can improve your well-being:
1. Unconscious Relaxation
Being surrounded by trees, hearing birdsong, and smelling fresh greenery immediately activates your autonomic nervous system, helping your body relax. Blood pressure lowers, heart rate slows, and you experience a sense of calm. A UK study of nearly 20,000 participants found that spending 120 minutes weekly in green spaces was linked to better physical health and mental well-being. Some regions have even trialed “green social prescribing,” connecting people with nature to boost overall happiness.
2. Hormonal Reset
Time outdoors also helps regulate your hormones. Exposure to natural environments lowers cortisol and adrenaline, the stress-related hormones. Studies show that even inhaling plant-based scents like Japanese cypress can reduce stress hormones and strengthen immune cells. Shorter periods in nature still produce meaningful effects on both immunity and mood.
3. The Power of Smell
Nature’s scents, like pine or soil, influence your body as much as visual or auditory experiences. Organic compounds from plants can enter your bloodstream, inducing calm. Research shows pine aromas can relax you in just 90 seconds, with effects lasting around 10 minutes. Even babies respond positively to calming scents, indicating that the impact of nature on the body is physiological, not just psychological.
4. Boosting Good Bacteria
Interacting with soil and plants introduces beneficial bacteria to your body, enhancing gut health. Phytoncides released by plants can also strengthen the immune system. Experts recommend letting children play in the dirt, as exposure to these natural microbes can improve mood, immunity, and resilience.
Bringing Nature to You
Even if you can’t spend time in a forest, small touches of nature at home help. Flowers, green plants, or forest photos can stimulate calming brainwave activity. Diffusers with essential oils, like pine, or nature wallpapers on your devices can provide similar stress-relief benefits. Every bit of exposure counts toward improving your health and well-being.
