We all know the feeling of relief when we step outside. A deep breath of fresh air, the sound of leaves moving, the light changing across the water. It’s as if the body knows what the mind sometimes forgets: time in nature changes us.
But this isn’t just intuition — there’s science to back it up. Studies have shown that spending time in natural environments can lower stress, improve mood, and even boost the immune system. Combine this with yoga, and the benefits multiply.
Here’s what the research tells us about how nature and yoga work together to reduce stress and support wellbeing.
1. Lower Cortisol, Lower Stress
Cortisol is one of the body’s main stress hormones. High levels over time leave us feeling anxious, tense, and depleted. Research shows that just 20 minutes in a natural environment can significantly reduce cortisol levels. Practising yoga outdoors magnifies this effect with movement, breath, and the calming presence of nature working together.
2. Improved Mood and Reduced Anxiety
Spending time in nature increases levels of serotonin and dopamine, the brain’s “feel good” chemicals. Yoga does the same. A simple outdoor flow can lift mood, ease anxiety, and leave you feeling calmer and more grounded than a studio practice alone.
3. Boosted Immune Function
Studies in Japan on “forest bathing” (shinrin-yoku) show that time spent outdoors increases natural killer (NK) cells, a key part of our immune defence. Add mindful movement and deep breathing from yoga, and you’re strengthening the body’s resilience on multiple levels.
4. Mental Clarity and Focus
Mental fatigue builds up when our brains are overloaded with information, screens, and noise. Nature offers “soft fascination”, gentle, effortless attention that restores the mind. Practising yoga by water or in green space helps reset focus, leaving us clearer and more creative afterwards.
5. A Sense of Connection
Yoga means “union,” and practising outside reminds us of that connection, to ourselves, to the elements, and to the wider world. This deeper sense of belonging is shown to increase feelings of wellbeing and reduce loneliness.
Why It Matters
In a world where stress is constant, making time to be outdoors isn’t just a luxury, it’s essential. Combining yoga with time in nature offers a simple, powerful way to regulate stress, restore balance, and build resilience.
Try It for Yourself
Next time you roll out your mat, take it outside. Notice the difference when you breathe with the rhythm of nature. And if you’d like to experience this with guidance, I teach SUP Yoga and outdoor yoga in the Cotswolds, where water, movement and nature come together.