There are real neurological benefits to getting out in nature. Let’s look at four of those.
1. Lowering our cortisol
When we’re stressed, our body is flooded with cortisol, which makes us feel horrible, and has a variety of negative long term effects. Over time it suppresses the immune system, increases both blood pressure and blood sugar levels, and decreases learning ability.
Being out in nature for at least 20 minutes can drop that cortisol level significantly.
A 2019 study published in Frontiers in Psychology, showed that the cortisol drop from being in nature were at their greatest between 20 and 30 minutes and that benefits continued to accrue after that time, albeit at a slower rate.
It’s worth mentioning that while we usually talk about cortisol as being a negative (“the stress hormone”), it’s actually a critical part of our system that helps keep us alive. When it’s a problem is when it’s being released into our system too often or for too long. Getting out in nature will help lower cortisol in situations where it’s not helping us, without inhibiting its ability to help when there really is a danger.
2. Improving our immune system
If you’re in a forest, at least during summer, you will be inhaling essential oils called phytoncide which trees emit to protect themselves from germs and insects. These phytoncides have the benefit of improving our immune system so not only will we feel better, our immune system will be getting stronger at the same time.
3. Increasing the likelihood of insights, or “A-Ha” moments
You’ve probably noticed how we get some of our best ideas when we’re in the shower or out for a walk. It’s in these moments where we aren’t busy on some other task, that we activate a part of our brain called the Default Mode Network (DMN). It’s the DMN that initiates those creative thoughts; the insights or “aha” moments that suddenly pop into our heads.
When we’re in nature, we’re far more likely to activate the Default Mode Network. In part because this environment has fewer demands on our attention and also because we tend to be more relaxed here. We are adapted for a natural environment and this is where we are most comfortable.
4. Less amygdala activity
The amygdala is the entry point to both of our survival mechanisms (mobilization or immobilization as defined by Polyvagal Theory). If we encounter something that could possibly be a danger, it’s the amygdala that prepares us for either fight/flight (mobilization) or a freeze (immobilization) response.
When our amygdala activity is already activated due to conditions in our environment, we are more likely to inappropriately respond to things happening around us. Anything that will calm the amygdala will help us respond more appropriately.
A 2002 study published in Nature showed that amygdala activation decreases after a walk in nature, whereas it remains stable after a similar walk in an urban setting. In other words, a walk in nature will help us respond more appropriately to situations around us, while a walk in an urban centre does not.
Note that any kind of physical exercise has benefits, regardless of where it happens. Exercise in a natural setting is better.
Conclusion
Whether you’re looking to calm yourself in a hectic world, or seeking to have better creativity, or even just being healthier, a walk in nature will help.
Of all the ways I teach to reduce anxiety, this is the one that I personally use the most. I try to get out in nature for at least an hour a day.
Where will you go today?