The Power of Nature
Connecting with nature offers significant physical and mental benefits. Through the lens of cortisol regulation and restoration theory, immersing yourself in nature can help manage stress and elevate your mental and physical health. These natural benefits of time spent outdoors empower you to recharge, reduce stress, and ultimately, achieve a healthy state of mind and body.
Cortisol (a primary stress hormone) plays a crucial role in managing our physiological response to environmental challenges. However, chronically elevated cortisol levels due to constant dis-stress can lead to fatigue, decreased immunity, and poor health outcomes. Spending time in natural environments allows the mind and body to shift from an activated beta-brainwave state which is mentally taxing, to a state of relaxed attention control (an alpha brainwave state), which is associated with a lower stress level. Immersing oneself in nature, especially around water or forests, has been shown to naturally lower cortisol, giving the body and brain a chance to rest and recharge.
Here are a few tips to help you leverage this benefit of spending time in nature:
1. Prioritize Green Time: Aim to spend at least 20–30 minutes each day in a green space. Walking in a park, spending time in your backyard, or even surrounding yourself with indoor plants can help your mind relax.
2. Choose Water When Possible: Studies suggest that natural environments containing water, such as lakes, rivers, or the ocean, are especially effective at inducing calm. Visit these locations or incorporate small water features into your home or workspace.
3. Use Nature as a Daily Break: Incorporate outdoor activities into your work breaks to reset and prevent stress. Just 10–15 minutes of being surrounded by greenery can recharge your mental state.
4. Go on Extended Nature Immersions: For deeper benefits, try taking a few days away in a natural setting, engaging in the “three-day effect” where prolonged exposure to nature helps you rest, refocus and recharge.
Spending time in nature not only lowers cortisol levels but also activates the parasympathetic nervous system which helps to counteract the effects of elevated stress. Restoration theory supports this, showing that natural environments promote “soft fascination,” a mental state that encourages reflection with less strain. Studies reveal that frequent nature exposure leads to better cardiovascular health, lower blood pressure, and reduced inflammation, all of which are influenced by stress levels and cortisol regulation.
Make time for green spaces, whether through daily walks, weekend outings, or extended getaways, to leverage the power of nature to elevate your health and wellbeing.
This article is based on my Rest Refocus Recharge book. If you want to learn more about rest, recovery and regeneration for healthy peak performance you can order the book here.
