The Science of Ecopsychology (Nature Therapy)
“I can only meditate when I’m walking. When I stop, I cease to think; my mind only works with my legs.” – Jean-Jacques Rousseau (1712–1778)
Walking has long been recognised as more than a simple form of exercise. For centuries, philosophers, poets, and psychologists alike have praised its ability to unlock creativity, improve mood, and deepen self-awareness. Nietzsche once said that “all truly great thoughts are conceived while walking,” and modern neuroscience is now catching up with what these great minds intuitively knew — walking quite literally changes the way we think and feel.
As a Hypnotherapist and Psychology graduate, I’m continually fascinated by the mind-body connection. In Solution Focused Walking Therapy, we harness the psychological benefits of movement and nature to promote emotional regulation, problem-solving, and lasting wellbeing.
Walking, Cognition, and Neuroplasticity
Research demonstrates that simply standing or walking increases cerebral blood flow, which enhances alertness and cognitive control (Straus, 1952). Walking is also an aerobic activity, and aerobic exercise has been found to increase Brain Derived Neurotrophic Factor (BDNF) — often described as “fertiliser for the brain.” BDNF supports the growth and strengthening of synapses, essential for learning and memory (Erickson et al., 2009).
In one study, older adults who engaged in gentle, thrice-weekly walks for a year actually reversed normal age-related brain shrinkage by nearly two years. Their hippocampal volume — the region associated with memory — increased, showing that walking fosters true neuroplastic change (Erickson et al., 2009).
Mood Enhancement and Emotional Regulation
The mood-boosting power of nature is profound. In one study, participants who walked outdoors along a tree-lined river reported mood scores one-third higher than those who walked indoors (Nisbet & Zelenski, 2011). Another large-scale study of over 4,000 people confirmed that visits to natural environments promote feelings of calm, revitalisation, and restoration (White et al., 2013).
Nature’s therapeutic effect is explained in part by Attention Restoration Theory (ART) — the idea that natural environments allow the mind to gently refocus, reducing mental fatigue and restoring emotional balance.
Natures’ Pharmacy: The Power of Phytoncides
Trees emit essential oils called phytoncides, natural antimicrobial compounds that protect them from bacteria and fungi. When we breathe in these organic molecules — such as α-pinene, β-pinene, myrcene, camphene, and d-limonene — our bodies respond with measurable physiological benefits:
Increased natural killer (NK) cell activity, which strengthens the immune system and may help fight cancer cells (Li et al., 2008)
Reduced inflammation and oxidative stress
Lower cortisol (stress hormone) levels
Improved mood, relaxation, and sleep quality
Specific compounds have even been shown to act as natural antidepressants. For example, α-pinene has sedative and anti-anxiety properties (Kim et al., 2017), β-pinene exhibits antidepressant-like effects (de Almeida et al., 2019), and d-limonene, found in citrus, has been linked with reduced depression and improved immune function (Komori et al., 1995; Costa et al., 2013).
This is why the Japanese practice of Shinrin-yoku, or forest bathing, has become a globally recognised form of natural therapy — encouraging mindful immersion in forest environments to reduce stress and restore balance.
Light, Sleep, and Circadian Rhythms
Natural light is another vital part of the wellbeing equation. Exposure to morning sunlight helps regulate circadian rhythms — the internal clock that governs our sleep-wake cycle, hormone production, and mood. When our circadian rhythm is aligned, we experience better quality sleep, improved energy, and enhanced emotional stability.
Research on light therapy for Seasonal Affective Disorder (SAD) shows that even short periods of daylight exposure can significantly reduce depressive symptoms (Terman & Terman, 2005). Walking outdoors, therefore, naturally supports serotonin production and helps synchronise the body’s rhythms — something no artificial light can fully replicate.
Grounding and the Mind-Body Connection
Grounding — walking barefoot on natural surfaces such as grass, sand, or soil — allows for subtle electrical exchange between the body and the Earth. Studies suggest grounding may reduce inflammation, balance the nervous system, and enhance feelings of calm. From a psychological perspective, grounding also fosters mindful awareness, bringing clients back to the present moment and into the body — a fundamental principle of both hypnotherapy and solution-focused practice.
Prescribing Walking: A Movement in Healthcare
In the UK, walking and cycling are now being prescribed by GPs as part of NHS pilot schemes in cities including Leeds and Bradford (Gov.uk, 2022). These “social prescriptions” encourage patients to take part in walking groups and nature-based activities to improve physical and mental health, reduce reliance on medication, and alleviate pressure on healthcare services.
Japan has long led the way with its government-endorsed Shinrin-yoku programmes, while Australia and other nations are adopting similar initiatives. The evidence is clear: nature is not an alternative to medicine — it’s an essential part of it.
References
Costa, C.A.R., et al. (2013) ‘Anxiolytic-like effect of d-limonene inhalation in rats’, Pharmacology Biochemistry and Behavior, 106, pp. 122–128.
de Almeida, A.A., et al. (2019) ‘Antidepressant-like effects of β-pinene in mice’, Journal of Ethnopharmacology, 242, p. 112044.
Erickson, K.I., et al. (2009) ‘Aerobic fitness is associated with hippocampal volume in elderly humans’, Hippocampus, 19(10), pp. 1030–1039.
Gov.uk (2022) Walking, wheeling and cycling to be offered on prescription in nationwide trial. Available at: https://www.gov.uk/government/news/walking-wheeling-and-cycling-to-be-offered-on-prescription-in-nationwide-trial [Accessed 11 Oct. 2025].
Kim, T.H., et al. (2017) ‘Antidepressant-like effects of α-pinene in mice’, Behavioural Brain Research, 327, pp. 36–44.
Komori, T., et al. (1995) ‘Effects of citrus fragrance on immune function and depressive states’, Psychotherapy and Psychosomatics, 64, pp. 251–258.
Li, Q., et al. (2008) ‘Forest bathing enhances human natural killer activity and expression of anti-cancer proteins’, International Journal of Immunopathology and Pharmacology, 21(1), pp. 117–127.
Nisbet, E.K. and Zelenski, J.M. (2011) ‘Underestimating nearby nature: Affective forecasting errors obscure the happy path to sustainability’, Psychological Science, 22(9), pp. 1101–1106.
Straus, E. (1952) ‘The Upright Posture’, Journal of Nervous and Mental Disease, 116, pp. 70–76.
Terman, M. and Terman, J.S. (2005) ‘Light therapy for seasonal affective disorder’, Expert Review of Neurotherapeutics, 5(5), pp. 667–674.
White, M.P., et al. (2013) ‘Feelings of restoration from recent nature visits’, Journal of Environmental Psychology, 35, pp. 40–52.
Wilson, E.O. (1984) Biophilia. Cambridge, MA: Harvard University Press.
Japan.travel (n.d.) Shinrin-yoku, the Japanese Art of Forest Bathing. Available at: https://www.japan.travel/en/guide/forest-bathing/ [Accessed 11 Oct. 2025].