Scientific research indicates that a leisurely stroll through the forest can improve both your mental and physical health.
I recently trekked out to Harvard’s Arnold Arboretum in Jamaica Plain as a kind of autumnal odyssey. The trip to the end of the Orange Line was well worth it—the foliage was beyond stunning, and the fresh air provided me with a much-needed mid-semester reset.
As a college student transplant from California, the fervent display of fall leaves sparked a deep appreciation for the nature and seasons of New England. (I will try to remember this adoration when in the depths of February’s icy terrain and March’s dreary darkness. It was a rude awakening to realize that spring does not truly begin until late April, if we’re lucky.)
After attempting to photograph the foliage from every angle, I resigned to the realization that any picture I captured would not do these trees justice, or capture their energetic essence. Entranced by the vibrant vermillion and scarlett hues, I busied my hands by collecting fallen leaves. I basked in the light of the crisp copper and tawny tones and soaked in the tranquility of the man-made forest.
I was truly enveloped in awe at the sight of such phenomenal autumnal colors. But my enjoyment went beyond the aesthetic appeal of the Arboretum. Spending time amidst the trees is scientifically proven to reduce levels of cortisol, the body’s stress hormone, and promote overall feelings of well-being.
A 2019 research study conducted with nearly 20,000 participants found that individuals who reported spending at least 120 minutes in nature during the course of a week had higher levels of both physical health and mental well-being. Lucky for us, it is free to commune with trees, and Boston offers myriad venues to engage in this activity.
Living near green spaces is associated with better physical health, but taking time to intentionally seek out nature still provides great benefits. This study measured individuals’ self-reported “direct exposure” with nature and the health benefits prevailed amidst a wide array of nature-oriented activities. Whether you take an immersive hike in the remote outdoors or a trip to a manicured green space like a park, enjoying time amongst the trees can boost your mood.
This weekly 120 minute threshold may seem like a lot, but two hours can be divided into a less than 25 minute walk five times a week or two one hour excursions on the weekend.
Individuals who travelled beyond their local neighborhoods to enjoy recreation in a natural space were more likely to spend a minimum of 120 minutes in nature, so don’t fret if there isn’t a forest in your backyard. Some of the health benefits studied here may be attributed to the association between exercise and greater physical and mental well-being, regardless of being in a natural environment. However, there is also evidence that simply being with the trees, or “forest bathing,” can reduce stress.
The Japanese concept of shinrin-yoku, which translates to “forest bathing,” emerged in the 1980s in a response to the country’s spike in stress-related illnesses. More people were now spending the majority of their time in industrial or technology oriented environments, sequestered from the great outdoors. The act of forest bathing is not merely a walk in the woods, but refers to a mindful and meditative practice focused on appreciating one’s presence in relation to the natural world.
Field experiments conducted across 24 forests in Japan found that forest bathing resulted in lower cortisol levels, pulse rate, and blood pressure compared to those in urban environments. Additionally, the forest dwellers had greater parasympathetic nerve activity and lower sympathetic nerve activity.
The parasympathetic nervous system is in charge of our “fight or flight” reactions and activates in response to stress, danger, or excitement. Conversely, the parasympathetic nervous system is our “rest and digest” circuit, activating when the body is relaxed or at rest. Essentially, spending time in the forest is like a physiological reset and mini-stress detox.
The positive results of forest bathing have been scientifically reported many times, so if you are searching for a new stress relief technique, perhaps it’s time to turn to the trees. A meta-analysis reviewing 971 articles studying the relationship between forest bathing and cortisol levels found that, overall, the practice significantly reduced cortisol levels.
In addition to stress relief, spending time in the forest reduces feelings of anxiety, depression, anger, fatigue, and confusion, acting like nature’s lowdose psychiatric pharmaceutical. Forest bathing may also boost immune function, meaning that the research tells us that time with the trees can equate to both a happier and healthier life. My experience amidst the trees definitely felt like therapy.
As I meandered through the Arboretum, my footsteps crunching on the newly fallen crisp leaves, I made sure to say “hello” to the trees and lay my hands on their bark, something my mother has always instructed me to do. Her energy captures some of the best aspects of the hippie-dippie, crunchy granola stereotype of a Bay Area mother—one might call her a “tree hugger,” and she would not deny this appellation.
While the science is less conclusive on the benefits of tree hugging, there is no disputing the spiritual benefits of such a practice. There are hypotheses that suggest tree hugging can serve as a kind of sensory soothing. Simply receiving a hug can reduce cortisol, so perhaps when we are attuned to the life-giving nature and biological importance of our arborous friends, we can find a similar sense of stress relief from touching their bark and pressing ourselves up against their trunks.
At the very least, taking a mindful moment to place your hand on the trunk of a tree and gaze up through its branches is a lovely and accessible short form meditation. Even quick meditation practices, when conducted consistently, decrease anxiety and fatigue and enhance attention and memory. Additionally, Attention Restoration Theory suggests that being in nature can help to restore mental fatigue and improve attention.
Establishing a mindfulness practice does not need to entail sitting alone in silence for hours on end, but could instead look like forest bathing or tree hugging done with a mindful intention.
There are a plethora of places in the Boston area where you can enjoy wooded areas and immerse yourself in the trees. The aforementioned Arnold Arboretum, with its 281 acres chock full with trees, is my new favorite. If you can’t find the time for a trip to the end of the Orange Line (the Forest Hills stop is calling your name), then the Boston Common and Public Garden are lovely, highly accessible choices in the heart of downtown.
The so-called Emerald Necklace of Boston is a 1,100-acre network of nine proper parks (including the Arboretum, Common, and Garden) connected by parkways and waterways. If you are one of the roughly 162,000 college students in Boston, there is really no excuse for you to not break free from the throws of academia, even just for a moment, and enjoy the many benefits that the trees have to offer
While I am not your professor or your employer, I implore you to venture outside your dorm, or whatever domicile you inhabit, and soak up this season’s foliage. Take an intentional walk through the trees (and be sure to say hello) and bask in the manicured forests of the Arboretum or Public Garden. If you have the means, trek to the outskirts of Boston to Middlesex Fells Reservation, or, better yet, the White Mountain Forest of New Hampshire to truly forest bathe. Say thank you to the trees for we are indebted to them in a beautiful way. They are both life-giving with their photosynthesizing properties and nourishing to our minds, bodies, and souls thanks to their many psychological and physiological benefits.