What Researchers Are Discovering About Nature's Powerful Impact on Mind & Body

Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.

The Bioregulatory Medicine Institute

The Science of Self-Healing Podcast

Join Dr. Odell as he explores the fascinating science behind nature's remarkable healing powers. Beyond just "fresh air," discover how phytoncides from trees boost your immune system, how the Earth's natural frequency (the Schumann Resonance) might align with your brainwaves, and why negative air ions near waterfalls can elevate your mood.

From forest bathing to ocean swimming, learn about research-backed practices that reduce anxiety, improve sleep, and enhance mental clarity. We'll break down surprising studies showing how just 10-50 minutes in green spaces can significantly lower stress hormones and improve focus. Plus, get practical tips for incorporating nature therapy into your busy life—even in urban environments. Whether you're dealing with anxiety, sleep issues, or simply seeking natural ways to optimize your health, this episode reveals why stepping outside might be the most powerful (and free) medicine available.

Hello, everyone, and welcome to the Science of Self-Healing podcast. For health and wellness knowledge from a different perspective. Produced by the Bioregulatory Medicine Institute, also known as BRMI. We are your source for unparalleled information about how you can naturally support your body's ability to regulate, adapt, regenerate, and self-heal. I'm your host, Dr. James Odell, the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years. And remember, this podcast is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health professional who oversees and provides unique and individual care. The information here is to broaden our different perspectives and should not be construed as medical advice or treatment. Let's get started.

Nature’s Healing Powers – Why You Should Step Outside

Today we’ll be talking about the incredible benefits of spending time in nature. Whether it’s a walk in the park or a hike through the woods, nature has the power to transform your mind, body, and soul. Let’s dig into why stepping outside might just be one of the best medicines for modern life.

The Science Behind Nature’s Magic

Did you know that it just takes a matter of a few minutes in nature to calm your body’s stress response? When we’re stressed, our sympathetic nervous system kicks into gear—elevating our heart rate and blood pressure. But research shows that time outdoors can quickly regulate our bodies, helping us feel more calm and relaxed.

And it doesn’t stop there. Spending time in green spaces has been linked to reduced anxiety, improved mood, and even better sleep. One fascinating study from Stanford in 2015 found that walking in nature decreases activity in the brain region responsible for rumination—the repetitive cycle of negative thoughts. So, if you’ve ever felt stuck in your own head, some time outside might be exactly what you need.

In today’s podcast I’ll talk about the myriad of benefits from nature with a focus on the science behind this phenomena. We’ll cover grounding and forest bathing of course, but we’ll also talk about some of lesser known ways that nature takes care of us, such as phytoncides, the Schumann Resonance, negative air ions, and natural radiation. Lastly, I’ll finish up with some helpful tips to get you on your way to reaping the benefits from nature.

So, let’s get started and begin by talking about what the science says about the benefits of reducing anxiety, improving mood, and sleeping better….

According to a 2020 study at Cornell University involving college students, it only takes about 10-50 minutes of either walking or sitting in nature to see the positive effects of improving mood, focus, and physiological markers like blood pressure and heart rate.

Similarly, another study published in Frontiers in Psychology in 2019, found that just 20- 30 minutes in nature showed significant drops in the stress hormone, cortisol.

Other studies have found that people with conditions like depression, anxiety, PTSD, and ADHD often feel better through ecotherapy (pronounced E- co- therapy) or simply spending more time outdoors. In fact, programs that integrate outdoor time into school curricula have shown great results: reduced emotional distress, improved attention spans, and better classroom behavior. A study published in 2024 in Science Direct, involving children aged 10–12, found that spending just two hours per week in green spaces significantly reduced symptoms of anxiety and depression. And on top of that, time outside encouraged creativity, problem-solving, and risk-taking—skills essential for healthy brain development. So, for children facing mental health challenges like ADHD or aggression, outdoor time can provide a calming and restorative effect.

Speaking of the restorative effect, spending time in nature helps your brain recover from mental fatigue better than exercise alone. Studies using brain activity scans (EEG) show that walking in nature improves focus and decision-making skills. This connects to the idea called Attention Restoration Theory, which says that natural environments give your brain a break from the constant demands of modern life. So, consider breaking up your work day with a little mid-day nature break.

Nature’s Impact on Sleep Quality

It’s probably not surprising that exposure to nature has been associated with improved sleep quality too. Factors such as reduced noise pollution, cleaner air, and the calming effect of green spaces help regulate circadian rhythms. In addition, studies suggest that spending time outdoors during daylight hours can enhance melatonin production, leading to deeper and more restorative sleep.

The Long-term Effects of Time Outside

While short-term interactions with nature offer quick benefits like reduced stress and improved mood, long-term exposure can have profound effects on overall health too. Long-term studies suggest that regular contact with green spaces lowers the risk of chronic conditions such as cardiovascular disease and psychiatric disorders, most likely because these spaces encourage physical activity, reduce exposure to air pollution, and promote mental well-being—factors that collectively contribute to longer lifespans – but there’s more to this that we’ll get to next.

So, you may be wondering what else is going on in nature that makes it so restorative. The answer to this has obvious and not so obvious reasons.

Some of the obvious reasons are that breathing in forest air rich in oxygen is less toxin than inside air, the sun gives us vitamin D from the UVB rays, a mental boost from the UVA rays, and exercise is good for us, but there are some not-so-obvious benefits that are really interesting that I want to discuss. So here we go!

Did you know that trees naturally emit aerosols called phytoncides to protect themselves from insects and germs? What’s even more interesting is that these chemicals have mild antimicrobial and immune boosting properties as well as stress and anxiety reducing abilities. Researchers in Japan in 2005 studying "forest bathing" found that when we breathe in phytoncides (these are also responsible for that intoxicating pine scent), our immune system gets a boost. Specifically, phytoncides increase the activity and levels of Natural Killer (NK) cells, which are essential for fighting infections and even cancer. What’s amazing is that this immune-boosting effect can last for up to 30 days after spending time in a forest.

Beyond phytoncides, plants release thousands of other volatile organic compounds that vary by ecosystem. Desert plants, coastal vegetation, and alpine flora all produce unique biochemical cocktails that might have different physiological effects when inhaled. Pretty interesting, huh? Hopefully, we’ll hear more about this as research unfolds.

Another fascinating theory about how nature supports our health I want to talk about is called the Schumann Resonance. Think of it as a kind of natural rhythm that surrounds us. Back in the 1950s, scientists discovered these special electromagnetic waves that pulse at about 7.83 Hz between the Earth's surface and the ionosphere. It's like the Earth has its own gentle hum. Now, here's what's interesting – some researchers have noticed this frequency is similar to certain human brainwaves, particularly alpha waves that show up when we're relaxed or creative. When we spend time outdoors, we might be reconnecting with these natural rhythms. Our modern lives are filled with so many electronic devices and concrete buildings that can disconnect us from these natural frequencies. Some scientists suggest – and I should emphasize this is still being studied – that our bodies might respond positively to these Earth frequencies. It's one possible explanation for why nature helps us feel more balanced. While we don't have definitive proof yet, it's an intriguing idea that our bodies might naturally resonate with the Earth's own electrical patterns. After all, we evolved alongside these natural frequencies for thousands of years.

There are a few more natural phenomena that also contribute to these health benefits that I want to mention next - negative air ions, natural radiation, grounding, forest bathing, and ocean swimming.

If you’ve ever looked at air purifiers, you might be familiar with the concept of negative air ions - Negative air ions are tiny particles found in nature, especially in places like forests, mountains, and near waterfalls. These ions are created naturally when water, air, and sunlight interact. Spending time in areas rich in negative ions can have surprising health benefits. For example, these negative ions may help boost your mood by increasing serotonin levels in the brain, which can reduce stress, improve energy, and even ease feelings of depression. This is why people often feel refreshed and happy near waterfalls or other natural environments with high concentrations of negative ions.

Negative ions are also linked to reducing stress. Being in places full of these ions can trigger relaxation responses in your body, helping you feel calmer and more at ease. They may even improve mental clarity and focus, making it easier to concentrate on tasks or think more clearly. Another benefit is better sleep—negative ions can support processes in your body that promote relaxation and deeper rest.

On top of these mental health benefits, negative ions help purify the air. They attach to pollutants like dust and allergens, causing them to fall out of the air. This can be especially helpful for people with allergies or asthma.

Here's something unexpected we discovered while researching. Our planet naturally emits very low levels of radiation from elements in soil and rocks.

And get this - some research suggests these tiny doses might actually be good for us! It's called radiation hormesis. This idea proposes that while large amounts of radiation are definitely harmful, small doses are actually beneficial to our cells. Think of it like exercise - the right amount challenges your body and makes it stronger.

So, you are probably wondering how this works? These tiny natural radiation doses might trigger our cells to boost their repair systems. Our bodies essentially say, "Hey, I need to be ready for this," and strengthen their defenses. Some scientists have observed enhanced immune function and better cellular repair in response to these small exposures. The Earth's background radiation comes from elements like uranium, thorium, and potassium that are naturally present all around us.

Some research has even found interesting patterns in areas with slightly higher natural radiation levels. In certain regions, people appear to have better health outcomes as far as cancer and longevity are concerned. Now, I should emphasize that this only applies within a very narrow range - just the tiny amounts found in nature. Higher doses are absolutely harmful, no question about it, but that radiation from your granite counters might actually be good for you – as well as time out in nature.

What’s fascinating is how this fits with what we see throughout nature. Our bodies evolved alongside these natural elements for millions of years. In bioregulatory medicine, we often find that our bodies have sophisticated relationships with natural environmental factors - even ones that might initially seem surprising. Nature seems to have figured out the balance, and our bodies have adapted accordingly.

Moving on, we can’t talk about the benefits of nature without mentioning grounding, forest bathing, and swimming in the ocean.

So, let’s talk about grounding, also known as earthing next. This practice involves connecting your body directly to the Earth—think walking barefoot on grass or sand. It might sound simple, but the science behind it is fascinating.

When you touch the Earth’s surface, your body absorbs the natural and abundant electric charges, which can neutralize harmful free radicals in your body. This process has been linked to reduced inflammation, better sleep, and lower stress levels. For example, a study found that grounding helps regulate cortisol, the stress hormone, aligning it with your natural circadian rhythm for deeper restorative sleep.

Grounding can also improve heart rate variability—a key marker of cardiovascular health—and even boost serotonin levels, which are associated with happiness and relaxation.

Forest Bathing

Have you ever heard of forest bathing, or shinrin-yoku? This is a Japanese practice that involves immersing yourself in a forest environment to improve health and well-being. Research shows that spending just two hours walking slowly in a forest can significantly reduce stress by lowering cortisol levels, blood pressure, and heart rate while also boosting the immune system. Additionally, forest bathing can improve mood, reduce anxiety and depression, and enhance focus by shifting attention away from worries to the calming sights, sounds, and smells of nature. These benefits can last for days or even weeks after a single session, making it an effective and accessible way to support both mental and physical health.

The Benefits of Swimming in the Ocean

Lastly, I want to mention the benefits of swimming in the ocean. If you’ve ever taken a dip in the ocean and felt instantly refreshed, there’s a reason for that. Ocean swimming combines physical exercise with the therapeutic qualities of saltwater and natural surroundings, plus it offers all of the same benefits of grounding and more. First off, swimming in mineral rich saltwater is great for your skin—it helps exfoliate dead cells and can improve conditions like eczema. But the benefits go much deeper. The water stimulates your parasympathetic nervous system, promoting relaxation and reducing stress. It also boosts circulation and immune function by increasing white blood cell production.

Well, now that we’ve covered the science of why nature makes us feel so good, let’s finish up with some quick practical tips to help you bring these nature-based practices into your daily life.

Here are a few ideas:

Start small. Take a five-minute walk around your neighborhood or eat lunch outside instead of at your desk. If you have access to parks or trails, set aside time each week to explore them. Even urban parks or small pockets of greenery can make a difference. You don’t need to trek into the wilderness to reap these benefits. Just noticing the beauty around you—a blooming flower or the sound of rain—can elevate your mood.
For those stuck indoors or living in urban areas, even houseplants or nature sounds can provide mental health benefits. The key is consistency—make connecting with nature a habit.
And don’t forget about blue spaces—rivers, lakes, and oceans offer unique calming effects too. If you’re near the coast, make it a habit to swim or wade in the ocean regularly. For those farther inland, consider visiting lakes as an alternative.
Grounding: Start small by walking barefoot on grass or sand for just five minutes a day. If you live in an urban area, try using grounding mats designed to mimic Earth’s electric charge.
Tree Hugging: Visit your local park or forest and spend time among the trees. Even leaning against one can provide some benefits.
Even if you can’t physically immerse yourself in nature, simply looking at it can yield significant mental health benefits. Studies show that visual engagement with natural elements—like trees, flowers, or water—can reduce stress and improve mood – even if it is through window views, photographs, or videos.
You can achieve similar sleep-enhancing and stress-relieving effects by using essential oils derived from nature, including pine tree essential oils and others.

Thanks for joining me today. Remember: nature is always there for you—it’s free, it’s healing, and it’s waiting just outside your door. If you enjoyed this episode, please rate and review us wherever you listen to podcasts. And don’t forget to subscribe for more tips on living a mindful life. Until next time, be well—and take a moment to step outside.

References

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Bratman, G. N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572.
Hunter, M. D., et al. (2019). Nature and mental health: An ecosystem service perspective. Frontiers in Psychology, 10, 1055.
Meredith, G. R., et al. (2019). Minimum time dose in nature to positively impact the mental health of college-aged students. Frontiers in Psychology, 10, 2942.
Tillmann, S., et al. (2018). Children and nature: Outdoor access and contact associated with children's mental well-being. International Journal of Environmental Research and Public Health, 15(10), 2143.
Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169-182.
Tähkämö, L., et al. (2019). Outdoor light exposure and sleep quality: A review. International Journal of Environmental Research and Public Health, 16(5), 834.
Li, Q., et al. (2011). Effects of forest bathing on immunological parameters. International Journal of Immunopathology and Pharmacology, 24(1), 55S-63S.
Gascon, M., et al. (2015). Mental health benefits of long-term exposure to residential green and blue spaces: A systematic review. International Journal of Environmental Research and Public Health, 12(4), 4354-4379.
Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. European Journal of Applied Physiology, 111(1), 41-58.
Ghaly, M., & Teplitz, D. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. The Journal of Alternative and Complementary Medicine, 10(5), 767-776.
Tsunetsugu, Y., et al. (2010). Trends in research related to "Shinrin-yoku" (taking in the forest atmosphere or forest bathing) in Japan. Environmental Health and Preventive Medicine, 15(1), 27-37.
White, M. P., et al. (2019). Blue space, health and wellbeing: A systematic review. Health & Place, 159, 102170.
Higgins, P., et al. (2014). Therapeutic approaches of cold water swimming. International Journal of Aquatic Research and Education, 8(3), 325-340.
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Bioregulatory medicine is a total body (and mind) approach to health and healing that aims to help facilitate and restore natural human biological processes. It is a proven, safe, gentle, highly effective, drugless, and side-effect-free medical model designed to naturally support the body to regulate, adapt, regenerate, and self-heal. BRMI is a non-commercial 501(c)(3) foundation and will expand and flourish with your support. Our goal is to make bioregulatory medicine a household term.

This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.