Here’s how you can use Nature Therapy in 10 simple ways to slow down, breathe deeply, de-stress and rekindle your lost connection with the earth.
In today’s fast-paced, screen-dominated world, many people feel disconnected from nature, leading to stress, anxiety, and a sense of emptiness. However, scientific studies, expert insights, and real-life experiences prove that reconnecting with nature can significantly improve mental and physical well-being.
Start Your Day with Nature
A study published in Frontiers in Psychology investigated the impact of nature exposure on stress hormone levels. Over an eight-week period, 36 urban dwellers were instructed to spend at least 10 minutes, three times a week, in an outdoor place that made them feel connected to nature.
Participants provided saliva samples before and after these nature experiences to measure cortisol levels. The findings revealed that spending 20 to 30 minutes in a natural setting, either sitting or walking, led to the most significant reduction in cortisol levels. Beyond 30 minutes, additional stress-reduction benefits continued but at a slower rate. This study offers valuable insights for healthcare practitioners to prescribe ‘nature pills’ as an effective, low-cost nature therapy strategy to combat stress in urban environments.
The Balcony Escape: For those struggling with high stress and poor sleep,you can created a morning ritual of sitting on your balcony, sipping herbal tea, and listening to birds. Within weeks, you will notice reduced anxiety and increased focus at work. Make this nature therapy practice a part of your daily life.
Practice Mindful Breathing in Nature
Research from Harvard Medical School confirms that deep breathing in nature lowers blood pressure and improves emotional regulation. Harvard has extensively studied the benefits of deep breathing techniques and their impact on stress reduction and emotional regulation. Practicing slow, deep breathing for just a few minutes daily can lower blood pressure, potentially reducing systolic blood pressure by up to 10 points.
While specific research combining deep breathing with nature exposure is limited, engaging in these nature therapy practices separately has been shown to yield significant health benefits.
Japanese “Forest Breathing: Executives in Tokyo practice deep breathing in small parks during lunch breaks. Many report improved decision-making, reduced stress, and better mood throughout the day.
The Art of Living Foundation in India promotes nature therapy programs focussing on mindful breathing through outdoor yoga retreats, helping thousands experience the benefits of nature-assisted breathwork.
Take Tech-Free Nature Therapy Breaks
Research from the University of California, Irvine, underscores the cognitive benefits of immersing oneself in nature. Gloria Mark, a Chancellor’s Professor of Informatics at UCI, highlights that spending just 20 minutes in natural settings can significantly reduce stress and enhance creativity. This aligns with the Attention Restoration Theory, which posits that exposure to natural environments replenishes directed attention capacities, thereby improving focus and reducing mental fatigue.
Incorporating nature breaks into daily routines can serve as a practical nature therapy strategy to rejuvenate the mind, boost creativity, and maintain optimal cognitive function.
Digital Detox in Himachal Pradesh: Take a tech-free weekend retreat in Himachal Pradesh, trekking in the forests and meditating in the mountains. After returning, you will feel more focussed and re-energized. Schedule weekly digital detox hours.
Grow Something Green
A NASA Clean Air Study found that houseplants improve indoor air quality, reducing stress and enhancing focus. The Study investigated the potential of houseplants to improve indoor air quality by removing volatile organic compounds (VOCs) such as benzene, formaldehyde, and trichloroethylene.
However, beyond air purification, numerous studies have highlighted the psychological benefits of indoor plants. Interacting with indoor plants has been shown to reduce physiological and psychological stress, as evidenced by decreased sympathetic nervous system activity and lower diastolic blood pressure. Additionally, the presence of indoor plants has been associated with improved concentration and productivity, enhancing overall well-being.
Urban Gardens in Bengaluru: Bengaluru’s community gardens have helped city dwellers reconnect with nature. You can transform your apartment balcony into a small vegetable garden, which can become your daily stress reliever.
The concept of Rooftop Farming is gaining traction in cities like Mumbai, Delhi, and Chennai, helping people cultivate their own food and reconnect with nature.
Eat and Move with the Seasons
A study in The Journal of Nutrition states that consuming seasonal foods enhances immunity and supports gut health.
The report highlights that consuming seasonal foods enhances immunity and supports gut health. This is corroborated by research indicating that seasonal dietary changes can significantly affect the composition of our gut microbiota. For instance, a study observed consistent and significant population-wide shifts in microbiome composition across seasons, likely due to dietary fluctuations between seasons with respect to produce availability.
Additionally, consuming local seasonal produce has been associated with higher nutritional content and reduced intake of harmful pesticides, further contributing to improved health outcomes. Therefore, aligning our diets with seasonal food availability not only supports gut microbiota diversity but also bolsters immune function, leading to enhanced overall well-being.
Ayurvedic Eating in Kerala: Resorts in Kerala, such as Tamara, Kairali and Somatheeram Ayurvedic Resort, emphasize eating according to seasons. Visitors experience seasonal diets that align with their body’s natural rhythms, improving digestion and energy levels.
Healing through food: Resorts like Ananda in the Himalayas, Swaswara in Karnataka, Niraamaya Retreats, Atmantan Wellness Resort, Maharashtra exemplify India’s rich tradition of utilizing food as a natural healing technique, providing guests with immersive experiences that promote holistic well-being
Engage Your Senses with Nature
A thematic analysis published in Frontiers in Psychology explores the multiple pathways through which nature engagement benefits mental health, highlighting sensory input as a key factor.
The study suggests that sensory experiences in natural environments—such as the sights, sounds, and smells—can reduce anxiety by fulfilling an innate human desire for such stimuli. This aligns with the biophilia hypothesis, which proposes that humans have an inherent affinity for nature. Additionally, exposure to nature has been linked to improvements in cognitive performance, including working memory and cognitive flexibility.
These cognitive benefits are often attributed to Attention Restoration Theory, which posits that natural environments engage effortless attention, allowing directed attention capacities to replenish.
Madhubani Art Therapy, Bihar: Artists in rural Bihar engage deeply with nature by using natural dyes and painting on handmade paper, inspired by trees, rivers, and animals. Studies show that this tactile connection to nature lowers stress and increases creativity.
Try Forest Bathing (Shinrin-Yoku)
Japanese research in Environmental Health and Preventive Medicine states that forest bathing reduces heart rate and stress levels. This study investigated the physiological effects of shinrin-yoku, or forest bathing, on 280 participants across 24 forests in Japan. The findings revealed that engaging in forest environments led to significant reductions in heart rate, blood pressure, and cortisol levels, indicating decreased stress.
Additionally, there was an increase in parasympathetic nerve activity, suggesting enhanced relaxation. These results support the therapeutic benefits of forest bathing in promoting cardiovascular health and stress reduction.
Nature therapy retreats across India offer several serene forest retreats where guests can immerse themselves in nature and experience the benefits of forest bathing.
Jim Corbett National Park, India – A Silent Healing Retreat: Attend a silent forest retreat in any hill station or national park where it is available. In Jim Corbett National Park, a forest retreat encourages participants to practice Shinrin-Yoku (forest bathing). Walking barefoot on the forest floor, inhaling the fresh air, and simply being present in nature will help you overcome emotional exhaustion.
SwaSwara Wellness Retreat, Karnataka: SwaSwara in Gokarna, provides a tranquil environment for guests to reconnect with nature. The retreat offers guided nature walks through lush forests, promoting mindfulness and relaxation. Guests can also participate in yoga sessions, meditation, and art therapy, all designed to enhance well-being and inner peace through nature therapy.
Ananda in the Himalayas, Uttarakhand: Ananda in the Himalayan foothills, integrates traditional Ayurveda, yoga, and Vedanta philosophies. The 100-acre estate is surrounded by sal forests, providing ample nature therapy opportunities like forest bathing and nature walks.
Camp or Stay Off-Grid for a Weekend
A PNAS (Proceedings of the National Academy of Sciences) study found that time spent camping resets circadian rhythms, improving sleep patterns.
A study published in Current Biology investigated the impact of natural light exposure on human circadian rhythms and sleep patterns. Participants who spent a weekend camping without artificial light sources experienced a significant shift in their internal biological night to align more closely with sunset and sunrise. This alignment led to earlier sleep onset and improved sleep quality, demonstrating that exposure to natural light-dark cycles can effectively reset circadian rhythms and enhance sleep patterns.
The Wilderness Reset: If you feel drained by the pressures of daily life, a wilderness therapy backpacking trip might be the perfect escape. Trek through remote trails, set up camp under the stars, and let the simplicity of nature quiet your mind. The physical challenge of hiking, combined with the solitude of the wild, fosters resilience and clarity. Without digital distractions, you’ll reconnect with yourself and those around you, returning home with a renewed sense of calm and purpose.
The Spiti Valley Escape: If you are overwhelmed by corporate stress, spend a week camping in Spiti Valley, Himachal Pradesh. With no Wi-Fi and only natural surroundings, you will feel deeply rested, with improved focus upon returning to work.
Rishikesh Revival: The Yoga capital of the world offers riverside camping along the banks of the Ganges River. Campers can enjoy activities such as white-water rafting, yoga sessions, and meditation retreats, all set against the backdrop of lush forests and rolling hills. The serene environment provides an ideal setting for relaxation and mental rejuvenation.
Create a Daily Nature Ritual
A University of Michigan study found that exposure to nature for at least 10 minutes a day enhances happiness and reduces mental fatigue. Over an eight-week period, 36 participants were instructed to spend at least 10 minutes, three times a week, in an outdoor place that made them feel connected to nature. These nature experiences indicated a significant decrease in cortisol levels—a physiological marker of stress. The most efficient stress reduction was observed in nature experiences lasting between 20 to 30 minutes, after which additional benefits continued but at a slower rate.
A walk in the park: Incorporating regular, short intervals of nature exposure into daily routines may serve as an effective strategy to enhance mental well-being and cognitive performance.
Varanasi’s Ganga Rituals: In Varanasi, locals perform morning Ganga Aarti rituals, watching the sunrise over the river. This deep connection to nature and tradition provides spiritual fulfillment and mental peace.
Give Back to Nature
Research in Ecopsychology Journal states that volunteering for conservation efforts increases happiness and a sense of purpose. Volunteers experienced increased well-being through their contributions to nature conservation efforts.
Eco-activists across India continue conservation efforts, encouraging people to plant trees and protect the environment.
The Environmentalist Foundation of India (EFI) organizes weekend programs across various states, focusing on the restoration of lakes, ponds, beaches, and forests. These initiatives not only support ecological restoration but also provide volunteers with a fulfilling experience of collective action and community-driven environmental stewardship.
The Wildlife Trust of India offers volunteering opportunities where individuals can contribute their skills and time to wildlife conservation projects. Volunteers assist in various activities, from field research to community outreach, thereby playing a vital role in preserving India’s biodiversity. The hands-on engagement fosters a strong emotional connection to nature, reinforcing a sense of purpose and accomplishment.
By dedicating time and effort to conservation, volunteers experience the intrinsic joy of making a tangible impact. The shared mission of safeguarding natural habitats cultivates a deep sense of fulfillment, community bonding, and personal growth, ultimately leading to greater overall well-being and happiness.
Nature is a State of Being
Reconnecting with nature doesn’t require drastic changes—it’s about small, mindful shifts in how we engage with the world around us. Go ahead – choose to grow a plant, take a silent walk in the park, or spend a weekend in a forest. Nature has the power to heal and transform.
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