The Natural Brain: How Outdoor Movement Changes Your Chemistry
The tradition of practicing outdoors or in natural settings is not new! Studies of "green exercise" show that natural environments create unique patterns of neurotransmitter activity (Li et al., 2019).
Forest bathing research demonstrates lasting changes in stress hormones and nervous system function—effects that enhance the benefits of movement practice (Hansen et al., 2017; Lawton et al., 2021; Bratman et al., 2019). Go find ecotherapist Stefan Batorijs and his new book Wild Life: Shinrin-Yoku and The Practice of Healing through Nature to dive into the world of forest bathing.
Read on for my exploration of the Forest Effect with Sliding Doors and Spiral Snacks... how busy people can make time to optimize their metabolism by getting outside and merging practice modalities in Nature.
I've become particularly interested in the powerful benefits of outdoor practice for mental health, and the links between dopamine, seratonin, and metabolism.
The Forest Effect
Forest environments, in particular, modulate both dopamine and serotonin systems in ways that artificial environments just can't compete with. Studies measuring neurotransmitter levels before and after forest walks show significant improvements in the dopamine-serotonin balance, with effects lasting up to seven days (Li et al., 2019)!
This helps explain why yoga and movement practices in natural settings can feel more impactful than indoor sessions, and have brought up qualitative questions for me. For example, in my decades of Ashtanga yoga practice nestled inside close rooms packed with fellow sweaty breathers, I always assumed the human pheromonal cocktail was a dominant factor in the neuro-social dynamics that made those experiences so compelling.
Then I learned more about our other fellow breathers, the trees, and began to wonder. Of course, the social dynamics are different amongst the trees, but our shared airspace is no less complex and fascinating. Trees release organic compounds called phytoncides, which we inhale during forest exposure.
These compounds have been shown to reduce stress hormones and increase natural killer cell activity in the immune system. Check out my post on Forest Breathing to explore this immersive forest pharmacy.
It's worth considering the different experiences, the social dynamics that compel us to practice with other humans in a room vs the forest dynamics that compel for other reasons. Each context has its own set of environmental draws.
The visual and auditory stimuli in forest environments - from the fractal patterns in tree branches, spirality unfurling all around, to the gentle sounds of rustling leaves - appear to activate neural pathways associated with relaxation and well-being. Even the soil bacteria we encounter in natural settings have been linked to improved mood regulation and cognitive function.
When combined with mindful movement practices such as breathing and spiral motion, these natural elements create a synergistic effect that enhances both physical and mental well-being. The integration of natural light, fresh air, and organic surroundings amplifies the benefits of exercise, making outdoor sessions particularly effective for stress reduction and emotional balance.
The Chemical Cascade
When we combine movement with forest exposure, we create the ultimate Sliding Doors experience, a compounding of mind-body benefits, an "upward spiral" of effects.
The physical activity stimulates our dopamine and serotonin systems - our feel-good neurotransmitters - creating a natural high that elevates our mood and energy. Meanwhile, forest compounds (particularly α-pinene and β-pinene) enhance these effects through multiple pathways (Jo et al., 2021), creating a powerful synergy between exercise and nature.
This combination has been studied extensively by researchers who are fascinated by the way these natural elements work together to boost our overall wellbeing. The forest environment itself provides a unique backdrop for movement, offering varying terrain and natural obstacles that engage our bodies in ways that standard indoor exercise simply cannot match.
Stress Response:
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Decreased cortisol levels
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Reduced adrenaline
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Better hormone balance
Immune Function:
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Increased natural killer (NK) cell activity
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Enhanced anti-cancer protein expression
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Improved overall immunity
Movement Amplifies Benefits
Research shows what our own personal experiences would validate: that moving in forest environments creates longer-lasting benefits than either exercise or forest exposure alone. My take is, of course, that an emphasis on rotational motion aka Spiral Snacks is the ideal form of movement practice to pair with forest bathing.
Whenever people combine physical activity with time spent among trees, however they do that, they experience enhanced mood improvements, reduced stress levels, and better immune system function.
This powerful combination forms the rationale for "forest bathing" or "shinrin-yoku" in Japanese culture, which appears to trigger unique physiological and psychological responses that surpass the individual benefits of just taking a walk or simply sitting in nature.
The presence of rhose beneficial compounds called phytoncides previously mentioned, along with the natural patterns and sounds of the forest, work synergistically with physical movement to create a more profound impact on our overall well-being. (Li et al., 2010). These effects can persist for up to seven days, influencing:
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Neurotransmitter balance
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Immune function
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Metabolic health
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Stress resilience
The Forest-Metabolism Connection: Understanding the Chemical Conversation
The combination of movement and phytoncide exposure creates a sophisticated interplay between our endocrine, immune, and metabolic systems. Recent research reveals multiple pathways through which forest movement influences our metabolic health (Heo et al., 2023; Li et al., 2019).
Primary Metabolic Pathways
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Glucose Regulation:
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Forest compounds enhance insulin sensitivity
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Movement amplifies glucose uptake in muscle tissue
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Combined effects improve glycemic control (Li et al., 2019; Heo et al., 2023)
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Energy Metabolism:
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Phytoncides activate brown fat metabolism
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Physical activity increases mitochondrial function
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Forest exposure enhances metabolic flexibility (Jo et al., 2021; Li et al., 2010)
Stress-Metabolic Interface
The stress-reducing effects create metabolic benefits through:
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Lowered cortisol production
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Improved insulin signaling
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Enhanced metabolic efficiency
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Reduced inflammatory markers (Li & Kawada, 2011)
Immune-Metabolic Crosstalk
Forest movement creates unique immune-metabolic interactions:
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Enhanced NK cell activity improves metabolic regulation
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Reduced inflammation supports insulin sensitivity
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Improved cytokine balance affects energy metabolism (Heo et al., 2023; Li et al., 2008)
Time-Dependent Effects
Research shows metabolic benefits are optimized when:
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Sessions last 20+ minutes
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Practice occurs 2-3 times weekly
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Movement is moderate intensity
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Exposure happens in morning/early afternoon (Li et al., 2019; Ideno et al., 2017)
Synergistic Effects
The combination proves more effective than either component alone:
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Movement enhances phytoncide absorption
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Forest exposure amplifies exercise benefits
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Together they create lasting metabolic improvements (Hansen et al., 2017; Antonelli et al., 2019)
Practical Implications
This research suggests optimal metabolic benefits come from:
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Regular forest movement sessions
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Conscious breathing during activity
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Consistent practice timing
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Moderate intensity levels (Heo et al., 2023)
The metabolic benefits of forest movement appear to operate through multiple, interconnected pathways, creating effects that can last significantly longer than traditional indoor exercise. Understanding these mechanisms helps explain why forest movement can be particularly effective for metabolic health.
Practical Applications
Based on the research, optimal benefits come from:
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20+ minutes of forest exposure (as much as you can get away with)
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Light to moderate movement
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Regular practice (2-3 times per week)
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Morning or early afternoon timing
The phenomenal thing about this research is how it bridges what we might call "common sense"—that being in nature feels good—with hard science about specific biological mechanisms. Moving in forests isn't just refreshing; it's a sophisticated intervention that affects multiple body systems simultaneously.
Check out Breathing in the Forest Pharmacy for more.
References
Antonelli, M., et al. (2019). "Forest bathing: a narrative review of physiological and psychological effects."
Summary: This narrative review examines the physiological and psychological benefits of forest bathing (Shinrin-yoku). The authors discuss various studies that highlight improvements in immune function, cardiovascular health, and mental well-being resulting from exposure to forest environments.
Link: https://pubmed.ncbi.nlm.nih.gov/31481957/
Bratman, G. N., et al. (2019). "Nature and mental health: An ecosystem service perspective." Science Advances, 5(7), eaax0903.
Summary: This review examines the relationship between nature experiences and mental health, proposing a framework to integrate mental health benefits into ecosystem service assessments and policy decisions. The authors highlight consensus across various scientific disciplines on how nature exposure positively impacts cognitive function, emotional well-being, and other mental health aspects. They advocate for incorporating these benefits into environmental policies to enhance public health outcomes. Web Link: https://www.science.org/doi/10.1126/sciadv.aax0903
De, A., & Mondal, S. (2020). "Yoga and brain wave coherence: A systematic review for brain function improvement." Heart and Mind, 4, 33-39.
Summary: This systematic review analyzes studies on the effects of integrated yoga practices—including meditation and pranayama—on brain wave activity and cognitive functions. The findings suggest that such practices can enhance brain wave coherence, leading to improved cognitive performance, mental resilience, and overall brain function. Web Link: https://www.heartmindjournal.org/article.asp?issn=2468-6476;year=2020;volume=4;issue=2;spage=33;epage=39;aulast=De
Desai, R., et al. (2015). "Effects of yoga on brain waves and structural activation: A review." Complementary Therapies in Clinical Practice, 21(2), 112-118.
Summary: This review explores how yoga influences brain wave patterns and structural brain activation. The authors discuss evidence indicating that yoga practices can modulate neural oscillations, enhance brain plasticity, and improve mental health outcomes. The paper emphasizes the potential of yoga as a complementary therapy for neurological and psychological disorders. Web Link: https://doi.org/10.1016/j.ctcp.2015.02.002
Froeliger, B., et al. (2012). "Yoga Meditation Practitioners Exhibit Greater Gray Matter Volume and Fewer Reported Cognitive Failures: Results of a Preliminary Voxel-Based Morphometric Analysis." Evidence-Based Complementary and Alternative Medicine, 2012.
Summary: This preliminary study uses voxel-based morphometry to compare gray matter volume between experienced yoga meditation practitioners and controls. The results indicate that practitioners have greater gray matter volume in several brain regions associated with attention and self-control, and they report fewer cognitive failures, suggesting potential neuroprotective effects of yoga meditation. Web Link: https://doi.org/10.1155/2012/821307
Gothe, N., et al. (2019). "Yoga Effects on Brain Health: A Systematic Review of the Current Literature." Brain Plasticity, 5, 105-122.
Summary: This systematic review examines the impact of yoga practice on brain health, focusing on structural and functional changes. The authors find evidence that yoga can lead to increased gray matter volume, enhanced cognitive functions, and improved emotional regulation. The review highlights yoga's potential as a non-pharmacological intervention to promote brain health across the lifespan.
Web Link: https://doi.org/10.3233/BPL-190084
Hansen, M. M., et al. (2017). "Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review." International Journal of Environmental Research and Public Health, 14(8), 851.
Summary: This review provides a comprehensive overview of Shinrin-yoku, or forest bathing, and its effects on health and well-being. The authors discuss physiological and psychological benefits, including stress reduction, improved mood, and enhanced immune function. The paper also explores potential mechanisms underlying these effects and suggests directions for future research.
Web Link: https://doi.org/10.3390/ijerph14080851
Ideno, Y., et al. (2017). "Blood pressure-lowering effect of Shinrin-yoku (Forest bathing): a systematic review and meta-analysis."
Summary: This systematic review and meta-analysis assess the impact of forest bathing on blood pressure. The findings suggest that engaging in Shinrin-yoku can lead to significant reductions in both systolic and diastolic blood pressure, indicating its potential as a natural intervention for hypertension.
Link: https://pubmed.ncbi.nlm.nih.gov/28992885/
Lawton, E., et al. (2021). "The impact of green exercise on mental health outcomes: A systematic review." Frontiers in Psychology, 12, 643678.
Summary: This systematic review investigates the effects of green exercise—physical activity in natural environments—on mental health outcomes. The findings suggest that green exercise can lead to significant improvements in mood, self-esteem, and overall psychological well-being. The authors highlight the importance of incorporating natural settings into physical activity interventions for mental health benefits.
Web Link: https://doi.org/10.3389/fpsyg.2021.643678
Li, Q., et al. (2019). "Effect of forest bathing (shinrin-yoku) on human health: A systematic review." International Journal of Environmental Research and Public Health, 16(24), 4279.
Summary: This systematic review examines the health benefits of forest bathing, focusing on its physiological and psychological effects. The authors report that forest bathing can reduce blood pressure, lower cortisol levels, enhance immune function, and improve mood states. The review underscores the therapeutic potential of nature exposure for health promotion.
Web Link: https://doi.org/10.3390/ijerph16214279
**Rivest-Gadbois, E., & Boudrias, M. (2019). "What are the known effects of yoga on the brain
More Science of Forest Practice
Studies on the Impact of Forest Walks on Neurotransmitter Levels
Autonomic Nervous Activity
The study titled "Forest Walking Affects Autonomic Nervous Activity: A Population-Based Study" explored the effects of forest walking on autonomic nervous activity by analyzing heart rate variability (HRV) in 485 male participants. The study found significant differences in parasympathetic and sympathetic indicators between forest and urban environments, suggesting that forest walking positively influences autonomic nervous activity (Kobayashi et al., 2018).
Physical and Psychological Health
The research "The Effects of a Campus Forest-Walking Program on Undergraduate and Graduate Students’ Physical and Psychological Health" examined the impact of a forest-walking program on students. The study reported significant increases in health-promoting behaviors and parasympathetic nerve activity, along with a decrease in depression levels among participants who engaged in forest walking, indicating improvements in both physical and psychological health (Bang et al., 2017).
Psychological Benefits
In the study "Psychological Benefits of Walking through Forest Areas", researchers assessed the psychological effects of forest walks on 585 participants. The findings showed that walking in forest areas reduced negative moods such as depression, anxiety, and fatigue, while enhancing positive moods like vigor. The study also found a correlation between trait anxiety levels and mood improvements, highlighting the psychological benefits of forest walks (Song et al., 2018).
Neurotransmitter Concentrations
A study focused on the effects of forest walking on neurotransmitter levels, specifically endorphin and norepinephrine, finding significant increases in these neurotransmitters after a 12-week forest walking program, suggesting that such activities can enhance physical health by improving neurotransmitter concentrations (김보균 et al., 2015).
Conclusion
The studies collectively indicate that forest walking has beneficial effects on both autonomic nervous activity and psychological well-being. These activities not only improve mood and reduce anxiety but also enhance neurotransmitter levels, contributing to overall physical and mental health improvements.
These papers were sourced and synthesized using Consensus, an AI-powered search engine for research. Try it at https://consensus.app
References
Kobayashi, H., Song, C., Ikei, H., Park, B., Lee, J., Kagawa, T., & Miyazaki, Y. (2018). Forest Walking Affects Autonomic Nervous Activity: A Population-Based Study. Frontiers in Public Health, 6. https://doi.org/10.3389/fpubh.2018.00278
Bang, K., Lee, I., Kim, S., Lim, C., Joh, H., Park, B., & Song, M. (2017). The Effects of a Campus Forest-Walking Program on Undergraduate and Graduate Students’ Physical and Psychological Health. International Journal of Environmental Research and Public Health, 14. https://doi.org/10.3390/ijerph14070728
Song, C., Ikei, H., Park, B., Lee, J., Kagawa, T., & Miyazaki, Y. (2018). Psychological Benefits of Walking through Forest Areas. International Journal of Environmental Research and Public Health, 15. https://doi.org/10.3390/ijerph15122804
, 김., , 박., & , 박. (2015). 숲에서의 걷기운동이 β-엔돌핀 및 노르에피네프린의 농도에 미치는 영향. **, 29, 239-251.
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