A large number of studies, recording verbal responses and physiological measures such as heart rate variability, blood pressure, cortisol levels, skin conductance and alpha wave activity, confirm that exposure to nature, either viewing it or being in it, can have a stress-reducing effect.
A Finnish study involving 77 participants found that even short-term visits to nearby nature such as urban parks relieves stress. Participants visited three different environments in Helsinki, a built-up city, an urban park, and an urban woodland, at the end of a working day. Participants spent 15 minutes sitting and 30 minutes on a gentle walk in each of the settings on separate occasions. A number of psychological and physiological measures were taken before and after the visits, and the results showed that the large urban woodland and extensively managed urban park both had positive influences on stress relief, compared with the built-up city environment, but the differences between the woodland and park were smaller than anticipated.
Tyrväinen, L., Ojala, A., Korpela, K., Lanki, T., Tsunetsugu, Y., & Kagawa, T. (2014). The influence of urban green environments on stress relief measures: A field experiment. Journal of Environmental Psychology, 38,
1–9.
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A Japanese study involving 48 city dwellers found that even spending a short period of time simply observing in an urban forest setting has a number of positive physiological and psychological effects, usually associated with reduced stress. Four forested areas and four urban areas located in central and western Japan were used as the test sites, and participants were instructed to sit still in a chair and view the scenery at both the forest and urban sites for 15 minutes each.
Researchers found that in the forested areas, the participants exhibited significantly lower diastolic blood pressure, significantly higher parasympathetic nervous activity, significantly lower sympathetic nervous activity, and significantly lower heart rate; and on psychological measures participants demonstrated significantly less negative emotion and more vigorous moods.
Tsunetsugu, Y., Lee, J., Park, B. J., Tyrvainen, L., Kagawa, T., Miyazaki, Y. (2013). Physiological and psychological effects of viewing urban forest landscapes assessed by multiple measurements. Landscape and Urban Planning, 113,
90-93.
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A study involving 406 participants across four countries, Spain, UK, Netherlands and Lithuania, used smartphone data collected over seven days to explore the relationships between exposure to natural outdoor environments and different indicators of mental health. Self-reported information, including psychological well-being, sleep quality, vitality and perceived stress, was collected, and analysis indicated that contact with natural outdoor spaces was statistically significantly tied to better mental health. The study concluded that exposure to natural environments facilitates stress reduction.
Triguero-Mas, M., Donaire-Gonzalez, D., Seto, E., Valentin, A., Smith, G., Martínez, D.,...Nieuwenhuijsen, M. J. (2017). Natural outdoor environments and mental health: Stress as a possible mechanism. Journal of Environmental Research, 159,
629-638.
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A Japanese study involving 280 students across 24 locations investigated the physiological effects of sitting and walking for 15 minutes each in a forest environment compared with an urban environment, such as a station or city centre. The experiment took place over two days, with participants at each location divided into two groups, one group visiting the forest environment, whilst the other group visited the urban environment on the first day, and then switching environments on the second day. Upon arrival at the given site, the participants sat in chairs viewing the landscapes for 15 minutes and then walked around for 15 minutes. Salivary cortisol levels, systolic and diastolic blood pressure, pulse rate, and heart rate variability were measured. The results indicated that forest therapy, whether walking or sitting in a forest environment, had the following effects: it decreased the levels of salivary cortisol, a typical stress hormone; it decreased the pulse rate; it decreased the systolic and diastolic blood pressures; it increased parasympathetic nervous activity; and it decreased sympathetic nervous activity. These findings show that both viewing or walking around a forest for 15 minutes induces a state of physiological relaxation.
Park, B.J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventative Medecine, 15, 18–26. 

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Two Japanese researchers looked at the effects on the brain of a person looking at plants and found that the experiences had a positive measurable effect. In one study people looked at two types of potted plants: Pelargonium and Begonia, either in flower or not, and at a human-made cylinder similar to the pots. The people had their brain’s alpha rhythms measured as indicators of a wakeful relaxed state, and the results showed that the most relaxed alert state was with the flowering plants, followed by the non-flowering plants and finally the cylindrical pots.
Nakamura, R., & E. Fujii (1990). Studies of the characteristics of the electroencephalogram when observing potted plants: Pelargonium hortorum “Sprinter Red” and Begonia evansiana. Technical Bulletin of the Faculty of Horticulture of Chiba University, 43,
177-183. (In Japanese with English summary.)
In the second study, the researchers took people outdoors to look at either a hedge, a concrete fence or a mixed view that was part hedge, part concrete fence. The characteristics of their EEG (electro-encephalogram) were measured again, and the results indicated that the green hedge induced the most relaxed states, whereas the concrete fence had a stressful influence.
Nakamura, R. and E. Fujii (1992). A comparative study of the characteristics of the electroencephalogram when observing a hedge and a concrete block fence. Journal of the Japanese Institute of Landscape Architects, 55,
139-144. (In Japanese with English summary.)
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A study involving 24 young adults employed a crossover experimental design to compare the differences in physiological responses to a computer task and a plant-related task. Subjects were randomly distributed into two equal groups: the first group carried out transplanting of an indoor plant, whereas the second group worked on a computer task. Then, each subject switched activities, and psychological and physiological measures were taken. The results showed that after the transplanting task the subjects felt more comfortable, soothed, and natural than after the computer task. There was also a significant increase in sympathetic nervous activity (according to heart rate variability measure) throughout the computer task, but a significant decrease at the end of the transplanting task, and diastolic blood pressure was also significantly lower after the transplanting task.
Lee, M.S., Lee, J., Park, B.J., Miyazaki, Y. (2015). Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: A randomized crossover study. Journal of Physiological Anthropology, 28.
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Simply watching recordings of nature can reduce stress
One hundred and twenty participants viewed a ten-minute video about industrial accidents, depicting simulated blood and mutilation, and then one of six ten-minute videos featuring natural and urban settings. Those who viewed the scenes featuring water or park-like settings not only reported more positive feelings, but were also found to have lower levels of several measures of stressful arousal, including heart rate, blood pressure, skin conductance and muscle tension, leading the researchers to conclude that those exposed to natural environments recovered more quickly and completely than those exposed to urban environments. The results were dramatic, with the brains viewing nature returning to their baseline measures within five minutes, whilst those who had viewed built environments had still not fully recovered (as measured by the physiological measures) after ten minutes.
Ulrich, R., Simons, R., Losito, B., Fiorito, E., Miles, M., Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230.