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In a fast-paced, overstimulating world, many people struggle with chronic stress, anxiety, and emotional dysregulation. While therapy and self-care practices can help, research increasingly highlights the powerful impact of nature on nervous system regulation. This post explores the science behind ecotherapy, how natural environments affect the body and mind, and ways to integrate nature into daily life for improved well-being.
Let’s start with a key definition—what even is ‘ecotherapy’?
Ecotherapy is a type of psychotherapeutic treatment that integrates traditional therapy with nature (sourced, here). In our lens, ecotherapy integrates elements of nature within the mental healthcare landscape. This may look like walk & talk nature therapy (Explore Walk & Talk Therapy), or integrating elements of nature within the therapy space, such as nature-based metaphors, offices with plants or water features, etc.
The Nervous System and Stress Response
The human nervous system consists of two primary branches that play a crucial role in stress regulation:
Sympathetic Nervous System (SNS): Triggers the "fight, flight, or freeze" response when sensing danger or stress.
Parasympathetic Nervous System (PNS): Responsible for relaxation, digestion, and recovery, often called the "rest and digest" state.
When stress becomes chronic, the SNS can become overactive, leading to symptoms like anxiety, restlessness, and difficulty relaxing. Spending time in nature has been shown to activate the PNS, helping to counterbalance the effects of chronic stress and promoting a sense of calm.
How Nature Regulates the Nervous System
Lowering Cortisol and Reducing Stress
Multiple studies have found that time spent in natural environments lowers cortisol, the primary stress hormone. A 2019 study in Frontiers in Psychology found that just 20 minutes of nature exposure significantly reduced cortisol levels. The sights, sounds, and smells of nature engage the senses in a way that soothes the nervous system, helping the body shift out of a heightened stress response
Activating the Vagus Nerve
The vagus nerve plays a key role in the parasympathetic nervous system, helping to regulate heart rate, digestion, and emotional well-being. Activities like deep breathing, singing, and even immersing in cold water stimulate the vagus nerve—many of which occur naturally in outdoor settings. Listening to birdsong, feeling the wind on your skin, or walking barefoot on the earth can all enhance vagal tone, supporting relaxation and emotional balance.
Enhancing Mood and Reducing Anxiety
Nature exposure has been linked to increased serotonin and dopamine production, neurotransmitters associated with mood regulation and happiness. Green spaces have a calming effect on the brain, reducing activity in the amygdala—the part of the brain responsible for processing fear and stress. A 2015 study from Stanford University found that a 90-minute walk in nature significantly decreased rumination, a common feature of anxiety and depression.
4. Regulating the Breath and Heart Rate
Natural environments encourage slower, deeper breathing, which directly impacts heart rate variability (HRV). A higher HRV is associated with better stress resilience and emotional regulation. Exposure to forests, oceans, and mountains naturally invites diaphragmatic breathing, promoting relaxation and nervous system balance.
Practical Ways to Integrate Nature for Nervous System Health
Bringing nature into your daily routine doesn’t require hiking in remote locations—small, intentional interactions with nature can have profound benefits.
1. Forest Bathing (Shinrin-Yoku)
Originating from Japan, Shinrin-Yoku involves mindfully immersing oneself in a forest setting. This practice has been shown to reduce blood pressure, heart rate, and stress hormones while enhancing immune function.
How to practice: Walk slowly through a wooded area, engaging all five senses—notice the scent of the trees, the sound of rustling leaves, and the feeling of sunlight on your skin.
2. Grounding (Earthing)
Grounding involves direct contact with the earth, such as walking barefoot on grass or sand. Research suggests that grounding can reduce inflammation, improve sleep, and stabilize the nervous system by balancing electrical charges in the body.
How to practice: Spend 10-15 minutes each day standing or walking barefoot in a natural setting.
3. Incorporating Nature into Daily Life
Urban Green Spaces: If you live in a city, visit parks, botanical gardens, or riverside trails.
Nature Sounds & Scents: Listen to nature sounds (rain, ocean waves, birds) and incorporate natural scents like pine or lavender into your space.
Houseplants & Natural Light: Bringing plants into your home or workspace can improve mood and air quality while mimicking outdoor environments.
The Science-Backed Benefits of Ecotherapy
Ecotherapy, also known as nature-based therapy, is a growing field within mental health treatment. Therapists who integrate nature into their practice use strategies like walk-and-talk therapy, animal-assisted therapy, and wilderness retreats to support clients with anxiety, depression, and trauma.
A 2020 meta-analysis published in Environmental Research found that green space exposure was consistently linked to lower levels of stress, better cognitive function, and improved overall well-being.
Nature therapy aligns with somatic approaches to healing, as it engages the body’s senses to create safety and ease.
Final Thoughts
Nature is one of the most accessible and powerful tools for regulating the nervous system. Whether through a simple walk in the park, forest bathing, or integrating natural elements into daily life, prioritizing time in nature can significantly enhance mental health and well-being.
Want to explore nature-based therapy for your mental health? At Noia Wellness, we offer walk-and-talk therapy and integrative approaches to support nervous system regulation.
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