Photo caption: A walk in the forest can reduce stress, lower blood pressure, and increase our ability to focus. Photo by Humphrey Muleba.

Vermont is blessed with 4.5 million acres of forestland–roughly 78 percent of the state.  During this season of perfect temperatures and beautiful falling leaves, a walk in the woods can help relieve the stress of the day and counteract some of the effects of too much time in front of a screen.  Studies have shown that just 10-20 minutes of mindful time outdoors per day can have an impact on our wellbeing.

One of the most significant benefits of time spent in nature is the reduction of stress. Studies have shown that spending time in nature can lower our cortisol levels, the hormone primarily associated with stress. When we spend quiet time outside away from everyday obligations, we often experience a sense of peace and tranquility. The sights, sounds, and smells of the forest help to create a calming atmosphere that encourages relaxation.

Mindfully walking in the woods encourages us to slow down, observe what’s around us, and engage the senses. This mindfulness can help clear the mind of clutter, allowing for improved focus and creativity. In addition, exposure to natural light and the soothing ambiance of the forest can combat feelings of depression and anxiety.  The forest has higher oxygen levels compared to urban and indoor spaces.  When we are in the forest, we are inhaling oxygen-rich air, which can support oxygenation of the blood and benefit brain function.

Time spent in nature may also bolster the immune system. Trees and plants in forests release phytoncides, which are natural compounds that protect them from insects and disease. These are especially high in pine, spruce, and oak trees.  When we breathe in these compounds, they can lead to an enhanced immune response. Studies have shown that regularly walking in the woods can lead to increased levels of natural killer (NK) cells, a type of white blood cell crucial for fighting off illness and disease.

The calming effects of a meditative walk through the woods will often lower blood pressure and heart rate. A relaxed mind can decrease the strain on the heart, reducing the risk of heart disease. In addition, the physical activity involved in walking through the forest supports overall heart health.

To get the most out of a walk through the woods, it helps to make some agreements with yourself.  Here are some tips to help you cultivate mindfulness during your next walk:

• Safety First: Plan your walk in a location where you have permission to be, and avoid active hunting areas. 
• Set Your Intention: Before you begin, take a moment to set an intention for your walk. This could be as simple as wanting to relax, clear your mind, or connect with nature. Having a clear intention can help focus your thoughts.
• Breathe Deeply: Start with a few deep breaths. Inhale through your nose, filling your lungs with forest air, and exhale slowly through your mouth. This helps ground you and brings your awareness to the present moment.
• Engage Your Senses: As you walk, consciously engage all of your senses. Notice the colors of the leaves, the texture of the bark, the sounds of rustling leaves and chirping birds, the scent of pine and earth, and the feeling of the ground beneath your feet.
• Walk Slowly: Allow yourself to walk at a leisurely pace. Resist the urge to rush. Slowing down can help you become more attuned to the environment.
• Leave Distractions Behind: Leave your phone on silent and try not to take it out (even for an amazing picture).
• Practice Gratitude: As you walk, take a moment to express gratitude for the beauty around you.
• Reflect and Release: If thoughts or worries arise during your walk, acknowledge them and set them aside.
• Conclude with Stillness: Once you finish your walk, take a moment to sit quietly and reflect. Close your eyes, take a few more deep breaths, and notice how your body feels.