You probably know that spending time outdoors improves your mood, but you might not be aware that there’s science behind the sense of relaxation that comes from being in nature. Scientists refer to “Vitamin N” as a term to describe nature’s quantifiable influence on our nervous systems. From lowering stress chemicals to improving focus, the impacts are real and stronger than you may have realized.
The best news? Climbing mountains or living in the wilderness isn’t necessary to reap all of these advantages. Even small doses of nature in urban environments can have a dramatic impact on your mental and physical well-being.
Why Your Brain Craves Nature
Your nervous system responds to natural environments in ways that screens and concrete simply cannot. According to research, taking at least 20 minutes out of your day walking or sitting in a place where you can feel connected to the outdoors will significantly lower your stress hormone levels.
When you’re outside, your parasympathetic nervous system kicks in, the one that’s all about rest and recuperation. Your sympathetic nervous system, the one that’s behind your fight-or-flight, takes a holiday. Research shows that a trip to the woods is good for you, measurably good for your body and mind. Even short walks among trees or in a park can increase health.
Read More: How to Actually Breathe Better: Techniques to Support Stress, Sleep, and Stamina
The Cortisol Connection: How Nature Reduces Stress
Cortisol, your principal stress hormone, is central to how your body adapts to daily stressors. A little bit of cortisol is okay, but when levels are chronically high, it can devastate your immune system, sleep, and thinking abilities.
Nature acts like an automatic cortisol regulator. Science keeps showing that people who work outside have lower levels of cortisol compared to people who work inside. The influence is so universal that doctors are now beginning to prescribe “nature pills” as legitimate medicine.
Read More: How to Create a Daily Ritual That Grounds You (Without Overwhelming You)
Attention Restoration and Mental Clarity
If you’ve ever taken a walk in the park and felt refreshed mentally, there’s a reason for it. Nature provides what scientists call “soft fascination”—low-level stimulation that allows your concentrated attention to recharge. Natural settings are the only environments that recharge your ability to pay attention without emptying your mental resources, in contrast to screens and urban environments.
Overall, there seem to be benefits from outdoor time, like improved memory, cognitive flexibility, and regulation of attention.
Simple Ways to Rewild Your City Routine
You don’t need to transform your life in order to get these advantages. Here are simple ways to introduce more nature into your everyday routine:
Start small with micro-doses of nature. Even looking at trees outside your office window or keeping plants on your desktop can provide measurable returns. Take calls standing in the nearest green space, or eat lunch in a park instead of at your workstation.
Create natural rituals that work with your schedule. Wake up five minutes earlier to sit outside with your coffee. Take walking meetings when possible. Choose routes to work that pass through tree-lined streets or parks.
Maximize weekend nature exposure by exploring local trails, visiting botanical gardens, or simply spending time in your backyard. The key is consistency rather than intensity—regular small doses often work better than occasional long hikes.
What to Do Next
Nature isn’t a feel-good luxury, but a fundamental necessity for peak nervous system functioning. The proof is in: regular contact with nature yields measurable increases in stress reduction, mental alertness, and overall well-being.
Start small, be consistent, and listen to your body. Your nervous system will thank you.
Read More: The Art of Doing Nothing: Why Rest Is a Radical Act of Self-Care
