Whether you’re taking a stroll in Central Park, doing a trail run, or simply gazing at a tree from your window, research has shown that any time spent with nature can help boost your mental and physical well-being.

“As humans, our physiology is influenced by our environment,” says Dr. Chiti Parikh, executive director of the Integrative Health and Wellbeing Program at NewYork-Presbyterian/Weill Cornell Medical Center. “Data shows that increasing exposure to green spaces is one of the most powerful ways we can reset our nervous system and is associated with physical, emotional, and cognitive health benefits.”

“Forest bathing” is one way people can improve their health. Based on the Japanese practice of shinrin-yoku, forest bathing involves immersing yourself in a natural setting and using each of your senses to engage with the environment around you. While it started in Japan in the 1980s, it has recently gained popularity in the U.S. as people have become more aware of the benefits.

Health Matters spoke with Dr. Parikh about the science of forest bathing, the many ways contact with nature has been shown to support physical and mental health, and how to experience the benefits if you live in a city.

What are the health benefits of outdoor mindfulness practices like forest bathing, or shinrin-yoku?

Many studies over the years have shown that spending time in nature is good for your mental and physical health, and forest bathing is a great way to enhance the benefits of being in a green space.

Spending time in nature can lead to lower biomarkers of stress, including cortisol. In kids, studies have found that spending time in natural environments improves symptoms of ADHD in school-aged children, boosts serotonin and reduces anger in preschoolers. Another study found that hospital patients had better outcomes when their room had a window view of a green space.

Exposure to nature has been linked to:

• Improved sleep quality
• Decreased anxiety
• Reduced blood pressure
• Lowered risk of heart disease
• Lowered risk of certain types of cancer
• Better controlled BMI
• Improved bone health
• Reduced risk of dementia and Alzheimer’s disease
• Healthier gut microbiome

How does forest bathing affect the body?

Researchers are still studying the relationship between the natural environment and our health. But we know being in nature affects us in several ways:

• Being surrounded by trees increases the oxygen levels in our brains, which improves alertness and energy, leads to better sleep, and may fight inflammation in the body.

• Meditative practices like forest bathing help focus the mind on calming thoughts and reduce anxiety and stress.

• Looking at the shades of green found in nature has been shown to reduce heart rate and blood pressure.

• Forest bathing has also been shown to boost the immune system.

How can this practice benefit people with mental health conditions like anxiety or depression?

We’ve all felt our minds clear when we step outside, so anecdotally, the outdoors does have the power to boost our mood. One study found that participants who went on a 90-minute walk through a natural setting had reduced neural activity in the area of the brain linked to rumination, a risk for mental illness, while a similar walk in an urban setting showed no change in neural activity.

For patients with anxiety, depression, or burnout, I view spending time in nature as a helpful way to complement, rather than replace, more traditional therapies like medication or cognitive behavioral therapy (CBT). Of course, always be sure to follow the guidance of your mental health provider.

Can people with limited mobility, conditions like asthma, or who live in cities also gain the benefits of a practice like forest bathing?

Absolutely. People with mobility issues or conditions like asthma may need to take extra precautions, like making sure they have a place to sit or bringing an inhaler. But unlike activities like running or hiking that get your heart rate up, forest bathing is meant to be slow and meditative. You can even practice forest bathing while sitting on a park bench. 

Research has shown that regular visits to green spaces may also reduce the use of asthma medication for people who live in urban areas but always follow the advice of your medical provider when starting new activities that may trigger your symptoms.

If you live in New York City, you don’t need to travel far to experience forest bathing. Central Park has small forests that are wonderful places to connect with nature, but you can also get many of the same benefits by visiting a leafy neighborhood park close to your home.

People have reported better health and well-being by spending as little as 17 minutes a day in a natural setting. Whether it’s visiting a urban park or a national forest, even small doses of nature can have a profound impact.