The Science of Stepping Outside: How Nature Restores Calm & Focus

The secrets of forest bathing revealed.

Guest: Susanne (Forest Bathing / Shinrin-yoku guide; leads the guide team at Kew Gardens)

Episode Summary:

What if the fastest way to feel calmer, clearer and more energised was… free and right outside your door? This week, Sally and Anne are joined by Suzanne, a forest bathing (Shinrin-yoku) guide, to explore what forest bathing really is (hint: it’s not just a walk in the woods). Suzanne shares the science-backed benefits of being with nature—how it helps shift you out of fight-or-flight and into rest-and-digest—plus simple practices you can try in just 10–15 minutes.

• Sally’s quick grounding reset (5 minutes on the grass!)
• What forest bathing (Shinrin-yoku) actually means
• Why modern life keeps us stuck in fight-or-flight
• How nature supports the parasympathetic nervous system (rest-and-digest)
• Why “being with nature” is different from exercising in nature
• Phone-free time outdoors (and why one glance can break the reset)
• The “soft fascination” effect that restores focus and mental energy
• Tree compounds (phytoncides) and immune support (as discussed)
• Simple, practical ways to start forest bathing anywhere
• Suzanne’s powerful 1% tip: focus on beauty

Set a timer for 10 minutes. Go outside (garden, park, or street with trees). Put your phone on silent/flight mode. Walk slowly and notice:

• one sound
• one colour
• one texture or movement
• Ask yourself: How do I feel now compared to 10 minutes ago?

• Sensory walk: slow down, no destination, open your senses
• Tree / fractal tracing: follow a tree’s branches slowly with your eyes
• Fingertip tracing: gently trace fingertips along your forearm/hand to anchor calm
• Morning light practice: step outside early, orient toward daylight, breathe and visualise light “flooding” the body (as described)

• Richard Louv — Last Child in the Woods (nature deficit disorder concept)
• Dr. Jacob Lieberman — Light: Medicine of the Future; Take Off Your Glasses and See
• Suzanne also references Luminous Life as a favourite

• Forest bathing events via the Kew Gardens website
• Website: meetinnature.com
• Free resource mentioned: Natural Energy Insider Guide (on her website)

• “Forest bathing isn’t just being in nature—it’s being with nature.”
• “Nature is the therapist. I’m not the therapist.”
• “Focus on beauty—it lifts you out of fear and expands you.”

Join the 1% Happier & Healthier Community

On a similar journey? Want to share your story and connect with

others making positive changes? Join our private 1% Happier & Healthier Facebook

Community for encouragement, tips, and real talk.

📩 Email us at hello@1percentandhealthier.co.uk to request an invite!

🎧 Thanks for Listening!

If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!

A big thank you to Pixabay for providing our intro and outro

music, "Inspirational Background" by AudioCoffee.

Ann & Sally

xx

Stay Connected with Us

Follow us on Instagram: @happierandhealthier__

Have questions or want to join our Facebook community? Reach out

to us at hello@1percenthappierandhealthier.co.uk

Hosted on Acast. See acast.com/privacy for more information.