Summary
Controlled studies show that forest bathing (shinrin-yoku) significantly increases HRV and reduces cortisol, with effects appearing after just 15-20 minutes of nature exposure.
Methods
Pre-post intervention studies with physiological monitoring
Key Findings
- HRV significantly increased after forest exposure (p < 0.001)
- Cortisol levels decreased (p < 0.05)
- Parasympathetic activity enhanced post-exposure
- Effects seen with as little as 15-17 minutes
- Forest environment superior to urban walking
Limitations
Short-term effects measured, long-term benefits unclear
What This Means for You
Time in nature—particularly forests—provides measurable benefits for autonomic function. Even brief exposures (15-20 minutes) can boost HRV and reduce stress hormones. Consider regular nature time as part of your recovery strategy.
Source
Read the original paper in Frontiers in Psychology ↗
Added to HRV Zone: 2025-01-10