How Long Should I Spend Connecting With Nature?
Saturday 19th April 2025
I have previously discussed in greater detail why I call my practice ‘Silvotherapy’ and how it is subtly different to Forest Bathing, but broadly speaking Forest Bathing and Silvotherapy are two related health-promoting nature-connection practices, both of which are intended to enhance mental and physical wellbeing. The benefits of such activities are increasingly recognised in North and South America, Asia, Australasia and much of Europe.
Whilst many people view Forest Bathing and Silvotherapy as one and the same, some writers (see for example Daria Kratz’s Book Forest Bathing: A Silent Cleanse of Healing) describe Silvotherapy as a practice originating in Europe (France in particular) that is subtly different to Forest Bathing. Forest Bathing has a focus on walking and sitting in nature, and immersing yourself in the forest environment using your different senses in comparably equal amounts. It is usually for Forest Bathing walks, especially those being led by a guide, to last 2 to 3 hours, if not longer.
Silvotherapy sessions in contrast are usually shorter than Forest Bathing sessions - lasting about 30 to 40 minutes in duration - and have a greater focus on the sensations associated with touch and actual physical contact with the trees themselves than Forest Bathing. It is also proposed that Silvotherapy practices derive greater benefits from the Phytoncides and Terpenes that trees produce as these are most concentrated in close proximity to the trees. Whilst Forest Bathing sessions are often seen as an activity to be undertaken weekly or a few times a month, Silvotherapy sessions are more commonly completed daily, or at least multiple times a week and there is usually less walking involved.
The Scientific Part!
It is recognised that spending time outside, particularly in nature, is important for us because it can help regulate stress, boost mental health, and improve immune function, but how long do we need to spend each day or each week to experience these benefits?
Studies suggest that spending at least 20 minutes per session in nature can significantly reduce stress and improve wellbeing. A 2019 study in Frontiers in Psychology concluded that as little as 10–20 minutes of sitting or walking in diverse natural settings can lead to significant improvements in psychological and physiological markers, including reduced heart rate, lower cortisol levels, and enhanced mood. The study concluded that 20 to 30 minutes was the optimal time to spend in nature each time, as there was little evidence of substantially greater benefit gained from longer exposure to nature.
Further to this, a 2019 study in Nature reported people spending at least 120 minutes per week in natural settings were significantly more likely to report good health and higher psychological wellbeing compared to those with no nature exposure. Notably, these benefits were consistent regardless of whether the time was accumulated in a single visit or spread over multiple shorter visits throughout the week . They found that these benefits could be gained from several shorter nature connection experiences rather than purely through one long one. The study also found that the positive associations peaked between 200–300 minutes per week, with no additional gains observed beyond this range. This suggests that while more time in nature can be beneficial, there may be a threshold after which the incremental benefits plateau.
Other research from Frontiers in Psychology has found that the greatest drop in salivary amylase levels (an indication of stress levels) occurs when people combine walking and sitting in nature, rather than just walking.
So the simple answer is, aim for 2 hours a week split over several sessions and combine both sitting and walking in nature. For example, if you went out for 30 minutes four times a week that’s perfect, or three 20 minutes nature connection sessions each week, and one longer walk in nature of an hour would work too. These are the reasons that I promote the Silvotherapy ideal of regular shorter nature connection sessions including activities such as Sit Spot, over longer but more infrequent Forest Bathing walks.
If you have enjoyed this article and would like to support what we do by donating £2 or more to buy saplings to plant, please follow the link below:
