Nature doesn’t need a filter. Sometimes, the best thing you can do is just step outside and breathe.

Simple as that.

When you give yourself permission to unplug—whether it’s spinning in a gentle rain or settling beneath a leafy canopy—you’ll notice real shifts in how you feel. Here are three easy ways to tap into nature’s benefits, backed by solid research but described in everyday language.

1. Forest Bathing (Shinrin-yoku)

Shinrin-yoku means “forest bathing,” and it’s exactly what it sounds like: wandering slowly among trees, tuning into sights, sounds, even smells.

• Immunity boost. In one study, folks who spent a weekend in a cedar forest saw their natural killer (NK) cells—the ones that help fight infections and rogue cells—increase in both number and activity, and that effect stuck around for about a week¹.

• Stress relief. Researchers had participants walk for 20 minutes through woods or city streets and found that the forest walkers showed bigger drops in cortisol, blood pressure, and heart rate².

Try this: Set aside an hour. No agenda—just follow whatever catches your eye: a mossy log, bird song, or the feel of bark under your hand. (Eye-rollers, we see you)

2. Dancing in the Rain

Instead of rushing inside, lean into the downpour.

• Cleaner air. Raindrops grab dust and pollutants, pulling them out of the air, and create negative ions that studies link to better mood and less fatigue³.

• Instant calm. A simple experiment showed listening to rain sounds lowered people’s heart rate and stress faster than traffic noise or even some birdcalls⁴.

Try this: Next time it pours, step out without an umbrella. Close your eyes, lift your face, and move however feels great—jump, spin, or simply sway. Then warm up with a cozy blanket and notice that fresh, grounded feeling.

 

3. Conscious Breathing

You don’t need any gear—just your own breath.

• Flip the relaxation switch. Slowing your breathing (for example, inhale for four counts, hold briefly, exhale for six) fires up your vagus nerve, helping to lower heart rate and ease tension⁵.

• Sharper mind. Committing just five to ten minutes a day to focused breathing improves attention, memory, and how well you bounce back from stress⁶.

Try this: Sit quietly outdoors. Breathe in through your nose for four seconds, pause two, then exhale through your mouth for six. Keep your focus on how your chest rises and falls.

Bringing It All Together

No fancy gear needed—just trees, rain, and your breath. Pick one of these today. Maybe you’ll stroll in a nearby park, laugh under raindrops, or find a quiet spot to breathe deeply. Over time, these small rituals add up to a noticeable lift in your mood and energy.

Next time you find yourself scrolling past filtered nature pics, do something different: step outside, breathe deeply, and enjoy the unedited world.

 

References

1. Li, Q. et al. (2008). Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. Environmental Health and Preventive Medicine, 13(1), 83–92.

2. Park, B.-J. et al. (2010). The physiological effects of Shinrin-yoku: Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26.

3. Brunetti, F. et al. (2021). Effects of negative air ions on human health and air quality improvement: A systematic review. Environmental Research, 196, 110400.

4. Alvarsson, J. J., Wiens, S., & Nilsson, M. E. (2010). Stress recovery during exposure to nature sound and environmental noise. Int. J. Environ. Res. Public Health, 7(3), 1036–1046.

5. Zaccaro, A. et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

6. Brown, K. W., Ryan, R. M., & Creswell, J. D. (2013). Mindfulness: Theoretical foundations and evidence for its salutary effects. Psychological Inquiry, 24(1), 1–23.