Regulating the Nervous System Through Nature-Based Practices
In today’s fast-paced world, it’s easy to feel disconnected from ourselves, our bodies, and the rhythms of nature. We’re often caught up in the stresses of daily life—juggling work, relationships, and personal goals—leaving little time to listen to what our bodies are trying to tell us. Yet, beneath the surface of our busy lives, our nervous system is constantly seeking balance. The natural world has a powerful way of helping us reconnect with ourselves, regulate our emotions, and restore a sense of inner calm.
As humans, we are deeply interconnected with the natural world. Nature-based practices can help us recalibrate and regulate our nervous systems, restoring a sense of balance and peace in our minds and bodies. The science behind this is rooted in our biology—our bodies are naturally attuned to the rhythms of nature, and when we engage with the natural world, we tap into this primal connection. In this blog post, we’ll explore how nature can be an ally in nervous system regulation and provide practical ways you can incorporate nature-based practices into your life.
Understanding the Nervous System
Before diving into the power of nature, it's important to understand the role of the nervous system in how we respond to stress and emotion. Our nervous system is responsible for regulating our body's response to stimuli. It operates through two primary systems:
Sympathetic Nervous System (SNS) – This is the "fight or flight" response, triggered in moments of stress, danger, or threat. It’s a survival mechanism designed to prepare us to take action.
Parasympathetic Nervous System (PNS) – This is the “rest and digest” system, which helps us return to a state of calm and recovery after stress, allowing us to rest, recover, and process emotions.
When we experience prolonged stress or trauma, our nervous system can become dysregulated, meaning it stays stuck in a heightened state of arousal (SNS), making it difficult to return to calm. This can manifest as anxiety, irritability, exhaustion, or a constant sense of overwhelm. The goal of nervous system regulation is to create balance, helping us shift from the fight-or-flight response to a state of relaxation, safety, and connection.
Nature can be one of the most effective tools for achieving this balance. Engaging with the natural world allows us to slow down, reconnect with our bodies, and promote the activation of the PNS.
The Science Behind Nature and Nervous System Regulation
Research has shown that spending time in nature or engaging in nature-based practices can significantly reduce stress and promote emotional regulation. According to studies, exposure to natural environments has been linked to improved mood, increased feelings of well-being, and lower levels of cortisol, the stress hormone.
One key aspect of nature's effect on the nervous system is its ability to help us ground ourselves. Grounding, or earthing, refers to the practice of connecting directly with the earth—such as walking barefoot on grass, sitting by a stream, or simply touching the earth’s surface. Studies have found that grounding can help reduce inflammation, balance our heart rate, and regulate the body’s electrical system. This, in turn, helps bring the nervous system back into balance.
Additionally, biophilia, a term coined by biologist Edward O. Wilson, explains our innate connection to nature. According to biophilia theory, humans have an inherent desire to connect with nature because our evolutionary history has been deeply tied to the natural environment. We are drawn to natural spaces, not just because they are visually appealing, but because they provide a sense of safety, calm, and vitality. Research into biophilia supports the idea that interacting with nature can reduce stress, improve focus, and promote overall well-being.
Nature's Rhythms and the Body
Another powerful way nature supports nervous system regulation is through the natural rhythms it provides. Our bodies are attuned to the cyclical nature of the world around us, from the rise and fall of the tides to the changing of the seasons. Engaging with these natural cycles can be incredibly soothing, offering us a sense of connection and grounding.
The Seasons: Each season has its own unique rhythm. Spring, with its fresh starts and growth, can be a time for renewal and new beginnings. Summer’s abundance invites us to embrace joy and vitality. Fall, with its transition into harvest, teaches us the importance of reflection and letting go. Winter, a time of rest and quietude, encourages introspection and renewal. By aligning ourselves with these natural cycles, we can mirror the restorative energy they offer.
The Earth’s Energy: The Earth has its own electromagnetic field, which influences our body’s energy field. Spending time in nature, especially in forested areas, helps us attune to this natural energy. Research has shown that the presence of trees, plants, and open spaces contributes to a calming effect, reducing stress and restoring mental clarity.
Nature-Based Practices for Nervous System Regulation
Incorporating nature-based practices into your daily life can be a transformative way to regulate your nervous system. Here are a few practices that can help restore balance:
Forest Bathing (Shinrin-yoku): This practice, originating in Japan, involves immersing yourself in the forest environment, fully engaging your senses as you walk, breathe, and connect with the trees and wildlife. Research has shown that forest bathing lowers cortisol levels, improves mood, and enhances immune function. Simply walking quietly in the woods, breathing deeply, and allowing yourself to be fully present in the natural world can significantly calm the nervous system.
Mindful Walking: Taking a mindful walk outdoors is an excellent way to regulate the nervous system. As you walk, focus on the rhythm of your breath and the sensations in your body. Notice the sounds, smells, and textures around you. Ground yourself by feeling the earth beneath your feet, whether you’re walking on grass, dirt, or gravel. This practice can help you become more attuned to the present moment, reducing stress and promoting relaxation.
Sitting by Water: Whether it’s a stream, river, lake, or ocean, water has a soothing effect on the nervous system. The sound of flowing or crashing water can help calm the mind, while the natural beauty of water-based environments encourages relaxation and presence. Simply sitting by the water, watching the movement, and listening to the gentle flow can bring a sense of peace and tranquility.
Active Engagement with the Earth: Digging in the dirt, gardening, or walking barefoot on the earth are all practices that help us reconnect with the grounding energy of the planet. These activities help activate the body’s natural relaxation response, reducing stress and promoting emotional balance. Gardening, in particular, can also provide a therapeutic outlet for self-reflection and emotional healing.
Sit Spot practice: Find a place in your yard, a nearby park, or somewhere outdoors that is nearby your home, so that you can easily access this spot. Begin by sitting at this spot everyday for at least 20 minutes, connecting in with your senses, practicing internal and external awareness, and creating relationship to place. Notice who is around, who travels through, and how your awareness shifts over time.
Nature as a Support for Emotional Healing
When we feel stressed, anxious, or overwhelmed, nature offers a powerful mirror to help us process and release these emotions. As you spend time in nature, you might find that certain places or experiences stir deep emotions, bringing up feelings of sadness, grief, or joy. Nature’s openness invites you to process these emotions in a safe and grounded way, helping you integrate them into your experience.
Furthermore, nature offers a sense of belonging. In a world that often feels isolating, the natural world reminds us that we are part of something much larger than ourselves. We are intricately connected to the earth, to the seasons, and to the cycles of life. This connection can help us feel more rooted, grounded, and secure as we navigate the complexities of life.
Conclusion
Incorporating nature into our healing process can offer profound benefits for nervous system regulation. Whether through forest bathing, mindful walking, or simply sitting by the water, nature provides a space to reconnect with our bodies, reduce stress, and restore balance. The natural rhythms of the earth remind us of our innate connection to the world around us, offering us a sense of belonging, peace, and healing.
If you’re feeling overwhelmed or disconnected, try incorporating more nature-based practices into your routine. Start by taking a mindful walk, breathing deeply, and grounding yourself in the earth. Allow the calming energy of nature to support your nervous system and bring you back into balance. Through these practices, you can begin to reconnect with your body’s natural rhythms and find peace amidst the chaos of daily life.
If you’re interested in learning more about nature-based therapy or nature-based practices, reach out below for a free consultation.
