Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers

This study assessed the effects of urban nature experiences (NEs) on stress using saliva biomarkers (cortisol and alpha-amylase) over an 8-week period. Thirty-six urban dwellers spent 20–30 minutes, at least three times weekly, in a green space of their choice. Results showed a significant stress hormone reduction, with cortisol dropping 21.3% per hour beyond its natural diurnal decrease. Amylase dropped 28.1% in low-activity participants (sitting or light walking). Benefits plateaued after 30 minutes, offering a practical guideline for effective "nature pills." This research validates time in nature as a measurable and impactful stress-reduction tool.

Spend 20–30 minutes in a natural setting, like a park or garden, at least three times weekly to reduce stress. Focus on low-intensity activities such as sitting or walking to maximize relaxation benefits. This study's robust evidence supports such practices for mental well-being, although individual stress responses may vary. Integrate these nature breaks into daily life as an affordable and effective stress-management strategy.