There is concrete evidence that being in nature improves everything from how your brain works to better sleep and even lower blood pressure.
If you feel like everything you read about mindfulness tells you to get out in nature to feel better, it’s grounded in science. Add to that that it doesn’t cost anything and that you can find it in even the largest cities, and it’s the cheapest form of therapy there is.
A Walk in the Woods
Humans have a real and deep seated love for the natural world. We are fascinated by nature and its ways — just ask Sir David Attenborough — and it could actually be part of our biological makeup.
Researchers use the term biophilia, suggesting that our love of nature is innate — that “people would rather look at water, green vegetation, or flowers, than built structures of glass and concrete.”
Studies are also revealing the correlation between being in nature and mental health. There is ongoing research on how exposure to nature helps those suffering from depression, anxiety, ADHD as well as chronic disease. In fact, one study showed that exposing students to green space resulted in improvement in behaviours, symptoms of ADHD and increased test scores.
People are flocking to nature as never before. Just look at the uptick in yearly visitors to Canada’s Banff National Park. The park saw a record 4.28 million visits in 2023, a 31% increase since 2013.
Cities are also getting innovative to increase their green spaces and parks. New York’s High Line, an above ground park built on a neglected train line, now attracts around 8 million visitors a year and is one of the city’s most visited attractions.
What Nature Does for Your Brain
Scientists are drilling down on the more anecdotal evidence and are currently studying how the human brain actually reacts to nature. They are discovering that it can improve working memory capacity, restore attention and reduce stress. And there is evidence that nature reduces stress not only psychologically, but also physiologically — including decreases in heart rate, blood pressure and cortisol.
An MRI study recently showed that rumination — going over and over your thoughts in your head — decreased in the pre-frontal cortex when walking in nature versus in the city. Specifically, activity in the amygdala decreased as the result of a one-hour walk in nature.
There are also protective effects from exposure to natural environments on mental health outcomes and cognitive function. Several studies provide evidence of positive associations between nature exposure and increased levels of physical activity and decreased risk of cardiovascular disease.
Wildlife is Closer than You Think
Natural spaces exist even if you live in the heart of the city. Here are a few simple ways to give your brain a break — and a boost.
Find a city park or urban garden near where you live. If it’s easier to get to, you’ll go more often.
Whether you walk or sit, just take it all in.
Get rid of distractions. Put away your phone. Turn off the podcast or music.
Listen to the silence for a little while, and you’ll realize how noisy nature really is.
Use your senses. Listen to the birds, or the buzzing of insects. Watch the trees, the flowers, pay attention to what’s there that you might normally miss.
Find a local community garden and get involved.
Watch the water. Find a river or another body of water and notice the activity surrounding it.
