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Green breaks
With the first warm rays of spring sunshine, nature awakens from its winter slumber and we feel the urge to step outside. Birds chirp enthusiastically, the air feels fresher and it seems as if the world around us is coming back to life. Perhaps you too feel that tingling sensation, the desire to leave everyday life behind you for a moment and immerse yourself in nature. Have you ever wondered why even a short while in nature can feel so revitalising? In this blog post, we delve deeper into the incredible power of nature and learn more about its effect on our mental and physical well-being.
The benefits of nature
Nature not only surrounds us with its beauty, but also boosts our well-being. When we spend time in nature, our self-confidence improves noticeably. We feel better, our mood brightens and a general feeling of well-being comes over us. Negative emotions such as anger, frustration and fear begin to fade. Rather than feeling stressed and tense, we are more energetic and revitalised.
We don’t just feel the positive effects mentally, but physically too. Our blood pressure drops, our cortisol levels—the stress hormones in our blood—drop, headaches subside and muscles relax. Spending time outdoors also connects us with nature, which in turn has a positive effect on our creativity and personal development.
A walk through a forest can lead to remarkable physical recovery too. It strengthens our immune system, improves our quality of sleep, and our autonomic nervous system, which controls our unconscious bodily functions, returns to a more harmonious balance. After just a few minutes in nature, feelings of tiredness and exhaustion can subside, while our pulse, blood pressure and muscle tension drop. Nature helps us combat stress by reducing the production of stress hormones like cortisol and promoting the release of feel-good hormones like serotonin and dopamine.
Why does nature have such a positive effect on us?
The positive effect of nature on our well-being is no coincidence. Scientists have developed various theories to explain why. One theory is the biophilia hypothesis, which suggests that people have an innate tendency to seek and cultivate connections with nature and other living beings. This theory is based on evolutionary history: In the past, our ancestors had to hunt for food in nature, protect themselves from predators and search for suitable habitats. Nature offered survival benefits, and so we developed a deep connection that is still deep down inside us today.
Another concept is the theory of attention renewal, also known as attention restoration theory. This theory states that we can only concentrate on a task for a limited time. Our concentration is therefore a limited resource that needs to be renewed after a while, and we can do this by taking breaks in nature. Certain aspects of nature, such as the incredible variety of plants and animals or the calming sound of a stream, automatically attract our attention. These situations that draw us in so effortlessly allow our attention span to regenerate.
Relaxing environments distance us from everyday life, create positive experiences, facilitate social interaction and stimulate our personal development. They encourage us to exercise and offer a welcome change from our urban environments, which can often be over-stimulating and stressful.
What impacts the positive effect?
The length of time spent in nature plays an important role. Even short breaks of 5-20 minutes can have positive effects, which intensify as the duration goes up, although not necessarily in proportion. Exercising in nature, whether walking, hiking or jogging, can further enhance the positive effects. The social context is also key: Being alone in nature, provided you feel safe, can be particularly relaxing. But even the presence of a few other people can be pleasant, as long as their behaviour does not distract from the positive aspects of nature.
However, there are also negative factors. A dark, dense forest can make some people feel on edge or even afraid. Negative experiences in nature, such as an unpleasant experience with an animal or even a physical attack, can also diminish the positive effects. In addition, nature can feel less relaxing if noise, pollution or other disturbing factors make you feel unsafe.
Practical tips for taking breaks in nature
A relaxing break in a forest sounds nice, right? But what are you meant to do if you are stuck in a grey office building all day without access to green spaces?
Well, you’re in luck! Research has shown that you don’t necessarily have to be deep in a forest or go on a long hike to reap the benefits of nature. Even mindfully observing a house plant can work wonders! If you like the sound of a babbling brook or the gentle twittering of birds, a YouTube video with these sounds can further enhance the stress-reducing effect of a house plant. However, it is important to consciously set aside time for this, rather than doing it alongside something else.
Conclusion
Nature has a powerful, regenerative effect on our well-being. By consciously taking breaks in green spaces, we can not only improve our mental and physical health, but also enrich our everyday lives. Take the time to experience the beneficial effects of nature. Whether you go for a short walk, enjoy a moment of peace and quiet in a nearby park or just stop to contemplate a house plant, every green break counts. Use these moments to take a deep breath, reduce stress and regain energy.
References:
Cervinka, R., Höltge, J., Pirgie, L., Schwab, M., Sudkamp, J., Haluza, D., Arneberger, A., Eder, R., & Ebenberger, M. (2014). Zur Gesundheitswirkung von Waldlandschaften. BFW-Berichte 147.
Haluza, D., & Cervinka, R. (2015). Green Public Health & Green Care: Gesundheitsfördernde Wirkung von Wald. Natur. Raum. Management., 25, 4–5.
Hassan, A., Chen, Q. B., Jiang, T., Lyu, B. Y., Li, N., LI, S., Shangguan, Z. Y., Li, Y. T., Jun, Z. L., Luo, Q., Chen, X. Y., Wang, Y. Y., Zeng, C. C., Yang, J., & Tahir, M. S. (2017). Psychophysiological effects of bamboo plants on adults. Biomedical and Environmental Sciences, 30(11), 846-850. https://doi.org/10.3967/bes2017.114
Kaplan, R., & Kaplan, S. (1989). The experience of nature: A psychological perspective. Cambridge University Press.
Kellert, S. R., & Wilson, E. O. (1993). The biophilia hypothesis. Island Press.
Largo-Wight, E., O’Hara, B. K., & Chen, W. W. (2016). The efficacy of a brief nature sound intervention on muscle tension, pulse rate, and self-reported stress: Nature contact micro-break in an office or waiting room. Health Environments Research and Design Journal, 10(1), 45-51. https://doi.org/10.1177/1937586715619741
