Nature and the brain: why a walk in the park calms you down and how much time in nature you need
After a walk in the park, many people feel calmer and clearer-headed. It isn't just an impression. For several decades, psychologists and neuroscientists have studied the effect of nature on attention, stress and mood. The good news for city dwellers: you don't need a holiday in the mountains to benefit.
In short
Time spent in nature is associated with less stress, better mood and restored attention. Attention restoration theory explains why: nature captures attention in a gentle way, which lets the brain rest from demanding concentration. A large study in the United Kingdom observed that people who spent at least 120 minutes a week in nature more often reported good health and wellbeing. Urban parks, lakesides, gardens and even looking at greenery through a window can help.
What research says
Attention restoration theory
Psychologists Rachel and Stephen Kaplan proposed the idea that there are two types of attention:
- directed attention: the kind you use at work, behind the wheel or in traffic; it takes effort and gets exhausted;
- involuntary attention, "soft fascination": leaves moved by the wind, water, clouds; it captures attention effortlessly.
Nature offers a lot of soft fascination, and this gives directed attention time to recover.
Stress reduction theory
Psychologist Roger Ulrich observed, in a 1984 study, that patients who, after an operation, had a window looking out on trees stayed in hospital less time on average and needed fewer painkillers than those with a window facing a brick wall.
Walks and rumination
A Stanford University study, led by Gregory Bratman, showed that a 90-minute walk in a natural area reduced rumination, repetitive negative thoughts, compared with a walk of the same length along a busy road.
120 minutes a week
A study published in 2019 by Mathew White and colleagues, of almost 20,000 people in England, observed that those who spent at least 120 minutes a week in nature more often reported good health and high wellbeing. It didn't matter whether the time was taken in a single visit or in several.
Two hours a week means about 17 minutes a day.
What happens in the body
Studies have associated time in nature with:
- a lower resting heart rate;
- slightly lower blood pressure;
- lower levels of some stress markers;
- better mood and less mental fatigue.
In Japan, the practice of "shinrin-yoku", or "forest bathing", has been popular since the 1980s. It means a slow walk through the forest, with attention on the senses.
Nature in the city
You don't need wild forests. Research shows benefits for:
- urban parks;
- riversides and lakesides, sometimes called "blue spaces";
- gardens and courtyards;
- tree-lined streets;
- plants at home or in the office;
- even looking at greenery through a window.
Ideas for Bucharest
- Herăstrău Park (King Michael I Park) and Lake Herăstrău;
- the Botanical Garden;
- Tineretului Park and Carol Park;
- Văcărești Park, a wetland and nature reserve in the middle of the city;
- Cișmigiu Park, for a short walk in the centre;
- Băneasa Forest, for the weekend.
How to bring nature into your daily routine
The lunchtime walk
20 minutes in a nearby park, without your phone. It's a break that restores attention for the afternoon.
Walking meetings
A discussion between two colleagues can take place on a path, not just in a meeting room.
The greener route
Choose the route to the office that goes through a park, even if it takes five minutes longer.
Weekends outside the city
A long walk in the forest, in the mountains or by a lake, at least once a month.
Attention to the senses
For the greatest effect, leave your phone in your pocket. Notice the sounds, colours, smells, the air. A slow pace matters more than distance.
Greenery at home and at the office
Plants, a window with a view of trees, natural light.
Nature and movement, together
A walk in nature combines several beneficial factors: movement, natural light, cleaner air and restored attention. Many people find that running or cycling in the park is more enjoyable and easier to keep up than the gym.
How NeuroFit complements your routine
Not every day leaves time for a long walk in nature. NeuroFit by Emmanuel CliniX, in Bucharest, offers an hour of quiet, in a calm space, without your phone, with non-invasive technologies.
- Relax (CES, taVNS, neurofeedback): when the mind needs to come down from alert;
- Reset (taVNS, tPBM, CES): after weeks without real breaks.
Many members combine the sessions with a walk before or after. Each circuit is set after a safety screening. The first experience costs 190 lei. Bookings: +40 790 099 070.
NeuroFit is brain wellness, not medical treatment.
Frequently asked questions
Why does nature calm us down?
According to attention restoration theory, nature captures attention in a gentle, effortless way, which lets the demanding attention of everyday life recover. Nature is also associated with lower stress.
How much time should I spend in nature?
A study of almost 20,000 people observed that those who spent at least 120 minutes a week in nature more often reported good health and wellbeing. That means about 17 minutes a day.
Do city parks count too?
Yes. Research shows benefits for urban parks, lakesides, tree-lined streets and even looking at greenery through a window.
What is "forest bathing"?
It's the Japanese practice of "shinrin-yoku": a slow walk through the forest, with attention on sounds, smells and sensations. It's associated with relaxation and reduced stress.
Brain wellness information. It is not medical advice and does not replace specialist assessment, diagnosis or treatment.