Nature and Stress
How Being in Nature Reduces Cortisol and Lowers Stress
In today’s fast-paced world, stress has become a common part of daily life. High levels of stress lead to increased production of cortisol, the body’s primary stress hormone. While cortisol is essential for regulating metabolism and the immune response, chronic elevation can contribute to anxiety, depression, high blood pressure, and other health problems. Fortunately, one of the most effective and natural ways to reduce cortisol is by spending time in nature.
The Science Behind Nature and Cortisol Reduction
Research in environmental psychology and neuroscience has shown that exposure to green spaces - whether forests, parks, or bodies of water - has a profound effect on the brain and body. One key study published in Frontiers in Psychology found that spending just 20 to 30 minutes in nature significantly lowers cortisol levels. Participants who walked in a natural environment had reduced stress hormone levels compared to those who walked in urban settings.
Another study from Japan’s Shinrin-yoku (forest bathing) research found that people who spent time in forests had lower cortisol levels, reduced heart rates, and increased feelings of relaxation. The reason behind this effect is that natural environments engage the parasympathetic nervous system, which helps the body shift from a state of stress (fight-or-flight) to a state of relaxation (rest-and-digest).
How Nature Reduces Stress on a Physiological Level
1. Reduced Sensory Overload
Urban environments are filled with stimuli—traffic noise, digital screens, crowded spaces—all of which keep the brain in a heightened state of alertness. Nature, on the other hand, provides a sensory break. The gentle rustling of leaves, flowing water, and birdsong create a calming effect, lowering cortisol and reducing mental fatigue.
2. Increased Oxygen and Phytoncides
Trees and plants release natural chemicals called phytoncides, which have been shown to lower cortisol and boost immune function. Breathing in fresh, oxygen-rich air also helps regulate the nervous system, reducing anxiety and improving overall mood.
3. Natural Light and Circadian Rhythms
Exposure to natural sunlight helps regulate melatonin production, improving sleep quality and further reducing cortisol levels. Spending time outdoors, especially in the morning, helps reset the body’s circadian rhythm, which is crucial for maintaining hormonal balance.
4. Grounding and Mindfulness
Walking barefoot on grass, sand, or soil is known as grounding and has been shown to reduce inflammation and cortisol levels by promoting electron exchange with the Earth. Additionally, being in nature encourages mindfulness, as people become more aware of their surroundings and present in the moment, leading to reduced stress.
Practical Ways to Incorporate More Nature Into Your Life
Take daily walks in a park or green space
Practice forest bathing (Shinrin-yoku) by immersing yourself in nature
Spend weekends hiking, camping, or by the beach
Grow indoor plants or create a small garden
Open windows for fresh air and natural sounds
By making time for nature, you can naturally lower cortisol levels, improve mood, and enhance overall well-being. Nature is one of the most powerful, free stress-relievers available, so step outside and experience its healing effects.