As research affirms the multiple mind and body benefits of being in and near water, Sam Pyrah helps you tap into the transformative power of ‘blue spaces’
Dusk falls. I would normally be at home, drawing the curtains against oncoming darkness. But tonight, I am floating in the English Channel, gazing up at the moon, her edges as sharp as a paper cutout. The water is silky against my skin; neither warm nor cold.
All day I had felt adrift, but the business of bare feet on pebbles – the sharp shock of getting in – pulled me into the moment. When I stepped into weightlessness, I left my worries on the shore, alongside my clothes. “Isn’t this incredible?” I call to my friend Vix. She knows; she gets in the sea most days. I’m beginning to understand why.
As I tread water, I’m aware of my smallness in this vaster body. Unexpectedly, I feel not cowed, but freed. By the time we get out, shivering and giggling, it is almost too dark to see. Yet in my mind, everything has shifted back into focus.
Water has a profound effect on our bodies and minds, triggering a cascade of positive physiological, neurological and psychological responses that put us in a mildly meditative state
There is something about water that affects our psyches deeply. Spending time in ‘blue spaces’ (outdoor aquatic environments, including lakes and rivers, as well as oceans and beaches) is associated with many aspects of mental health and wellbeing, including lower levels of stress and anxiety, a more positive mood and greater life satisfaction, according to a review of 35 scientific studies. In another review in 2020, blue spaces were found to be particularly important for promoting social connection.
Marine biologist and ocean advocate Dr Wallace J Nichols calls the state of mind we experience when we are in, on, near or under water ‘blue mind’ (a new edition of his book of the same name will be published in December to mark its tenth anniversary).
“Water has a profound effect on our bodies and minds, triggering a cascade of positive physiological, neurological and psychological responses that put us in a mildly meditative state,” he says.
Although any natural environment – such as forests, mountains and wild meadows – provides a wellness boost, the Blue Health research study, spanning 18 countries, found that blue environments are more psychologically restorative than any other.
Dr Mat White is a health and environmental psychologist at the University of Vienna – and one of the key researchers in the field. Fourteen years ago, he and colleagues found that in many studies researching the appeal of green spaces, the most highly rated scenes also contained blue features – such as lakes, rivers and coastlines.
“We think it was no coincidence that the greater the proportion of water in the image, the more favourably it was rated,” he says.
Perhaps it’s only natural that we feel good when we are close to water. “We have a physical memory of what it means to be at home in water, both in a literal sense – the nine months we spend suspended in amniotic fluid in the womb – and in terms of how we evolved as a species,” says Dr Easkey Britton, a marine social scientist, surfer and author of Ebb & Flow.
But it isn’t just our biology. “Throughout history and across cultures, we have imbued water with meaning and value,” says Nichols. It holds true today – think about the premium placed on the price of a hotel room, or home, with a sea view.
“People seem to be drawn to coastal and other water margins as a social space,” White says. “It may be related to some evolutionary advantage, with water bodies and margins being central to human habitation, migration and cooperative practices for millennia. But positive memories of childhood beach holidays and water play are likely just as important.”
Personal experiences clearly shape what water means to us. “Water memories are some of our most powerful, because of water’s multisensory qualities,” believes Britton. “It leaves a powerful imprint.” But you don’t need to get wet to experience the healing power of water. “You could be walking along the coast with a friend, jogging on a river bank or just sitting beside a tranquil loch,” says Britton. “It is possible to connect to water, in some form, wherever you are. Doing so can feel like a kind of homecoming.”
How to find your blue space
Choose a ‘sit spot’
A sit spot is a place in nature where you can be by yourself for five to 10 minutes. It could be the pond in your local park or a coastal cliff. “It works best if you choose somewhere that you can visit regularly,” says Britton. Over time, you will begin to notice the changing mood of this particular body of water at different times of the day and year and through this, build a relationship with it.”
- Try: Connect with ‘your’ water through all your senses. What does it sound like, what sensations can you feel on your skin? How wet or dry is the air? Does it smell salty or earthy? Listen to the sounds it makes. “This sensory engagement helps shift our awareness from head to body, allowing the mental chatter to quieten,” says Britton.
Walk by water
Living on or close to water margins is associated with higher levels of physical activity and research suggests that people tend to exercise for longer in blue spaces. “This is really important given the known cognitive and mental health benefits of exercise, as well as physical ones,” says White. “One reason seems to be that people lose track of time more in attractive blue spaces.”
- Try: Take your next walk, run or cycle ride alongside water – be it a canal towpath, a lake perimeter or the beach. “Go barefoot or paddle in the shallows,” suggests Britton.
Keep watch
Waterscapes are never static. Think of the ebb and flow of the tide, the curl and crash of waves, the inexorable flow of a river towards the sea, patterns of light and shade. “Water is highly absorbing, and can draw our attention in a non-threatening way,” says White. Ongoing research in his group is investigating patterns of neural activation in the brain while people are observing different blue spaces. Early results support the idea that blue spaces elicit ‘soft fascination’, a kind of relaxed attention that restores, rather than drains, cognitive resources.
- Try: Next time you are close to water, spend a few minutes observing it closely. One study found that watching light reflected on the surface of water for just 60 seconds induced awe, leaving people feeling more compassionate, less preoccupied with self and more connected to others.
And breathe...
The air in natural environments has a greater abundance of negative ions than in built-up areas – particularly where water molecules collide – a thundering waterfall or a crashing wave. Some research suggests that these negative air ions (NAIs) have a positive impact on physiological and psychological wellbeing.
In a recent study, people visited a waterfall to inhale the NAIs held within the moist air. Improvements in lung function, immune response and stress levels were recorded. Ongoing research is investigating the effect of waterfall spray on the health of those with cardiopulmonary limitations, such as asthma.
Float
Water has a greater density than the human body, which is what enables us to float and experience the sensation of weightlessness. “The health benefits of floating are multifaceted,” says Britton. “On a psychological level, it requires us to trust the water and its ability to hold us. It also aids muscle relaxation, helps to reduce chronic back pain and joint inflammation, lowers blood pressure and improves sleep.”
- Try: “Lower your body into the water and lie back. Spread out your arms and legs, like a starfish. Bring your awareness to your breathing, noticing how you float more easily when you inhale and how your body begins to sink a little as you exhale.”
Submerge
Water offers us the unique possibility of total immersion. “Being submerged is an entirely different bodily experience,” says Britton. “It unhooks us from our everyday thoughts and feelings and brings us into a state of presence.”
As soon as you submerge your face in water, something known as the ‘mammalian dive reflex’ occurs. “Nerve receptors in the face respond to the touch of water, causing heart rate to slow, along with other physiological responses that prepare you to hold your breath and dive under the surface.”
- Try: Experiment with a level of submersion that is comfortable. “To get used to putting your face into the water, take a breath in and as you breathe out, lower your face to the surface of the water, blowing bubbles with your exhalation,” advises Britton.
Swim wild
In 2022, the Outdoor Swimming Society asked its 175,000 members what motivated them to swim outdoors. The overwhelming answer – given by 94% of respondents – was joy.
Scientific studies support the claim that sea swimming increases wellbeing, alleviates stress and depression and enhances connection to nature. “Outdoor swimming is so effective because it is a package of health measures,” believes Dr Mark Harper, author of Chill: The Cold Water Swimming Cure. “Being outside, community, exercise and, of course, the cold.”
- Try: Consider dipping your toe into cold-water swimming. “Cold water is, for the purposes of the health benefits, anything under 20°C,” says Harper. Research in 2023, when volunteers were given MRI scans after being in cold water, found that five minutes’ cold-water immersion left people happier and more alert. For safety advice, visit the Outdoor Swimming Society's website.
Healing water experiences
- Bannau Brycheiniog National Park Enjoy waterfalls aplenty in this part of Wales. The Four Falls Trail footpath even goes behind Sgwd yr Eira’s curtain of water.
- Cairngorms National Park Wonder at the emerald waters of Lochan Uaine in Glenmore Forest. Legend has it that fairies turned the loch green by washing clothes in it.
- North Devon Try catching your first wave at Saunton Sands. This golden beach has slow breaking waves, surfing tuition and gear rental available.
- Norfolk Witness the sight and sound of huge flocks of waders over the waters of The Wash, attracted by its abundant mudflats and saltmarsh.
- Pembrokeshire Abereiddi’s former quarry, Morlyn Glas (the ‘Blue Lagoon’), is a sheltered, scenic spot for a wild swim, as well as a venue for cliff-diving competitions.
- Dartmoor Immortalised in Alice Oswald’s poem, the Dart is a magical river to explore. New Bridge is a good base for two popular spots, Bel Pool and Black Rock.
Find more wellbeing inspiration
Check out our guides to the best nature retreats and the best wellbeing books, find out how to connect with nature and why walking in nature boosts self-esteem.