“Now I see the secret of making the best person: it is to grow in the open air and to eat and sleep with the earth.” Walt Whitman
Even if you don’t consider yourself a ‘nature-person’, being amidst trees, watching the ocean, strolling through a park, really, being in any natural environs, can give you a sense of ease like nothing else. And there’s good reason for this.
In his article How Nature Helps Us Heal, family doctor Leif Hass, asserts “since we evolved in nature, our senses and body rhythms are best suited for that environment”. According to biologist E. O. Wilson, known for developing the field of sociobiology, there is an “innate emotional affiliation with other living organisms” that creates a sense of calm and comfort. That is to say, the sights, sounds, and smells of nature are deeply, evolutionarily, familiar to us. Good news, as that means we always have a healer at hand!
And of course, nature is a place free of triggers and free of demands. While sitting by the water, or walking through the woods, we have no emails to answer, no calls to return. Nothing to do but just ‘be’. And what a relief that is.
And there’s a good bit of research supporting nature as a healer too.
According to the Yale School of the Environment, studies have shown that time in nature is not only an antidote for stress, it can also lower blood pressure, reduce nervous system arousal, enhance immune system function, reduce anxiety, improve mood, and lessen the symptoms of ADHD in children. Not too shabby!
Forest Bathing
The Japanese have long recognized the healing power of nature. Case in point, in the 1980s, the Forest Agency of Japan began recommending that people take walks in the woods to improve their health, eventually incorporating it into the country’s health program. This push began both to counter the effects of tech overload and to encourage citizens to reconnect with, and protect the country’s forests. And it worked! (PROOF?)
It was then that the term Shinrin-yoku or forest bathing, was coined by the head of the Japanese Ministry of Agriculture, Forestry, and Fisheries, Tomohide Akiyama.
The Power of Awe
Nature gives us something else as well. Something most of us don’t think much about: Awe.
Awe is the experience we have when in the presence of something that stuns and amazes us. Awe holds us in an exalted state as it challenges our understanding of the world. It’s a feeling we often have when encountering the beauty and mystery of the natural world, whether gazing up at the infinite-seeming expanse of stars in the night sky or looking out from the top of a mountain. But awe is not just reserved for the big ‘wow’s’; awe can emerge anytime we are drawn into a state of complete awareness. I can’t count how many times I’ve been held captive simply by the movement of a body of water.
According to Dacher Keltner, a psychologist at the University of California, Berkeley, and the author of Awe: The New Science of Everyday Wonder and How It Can Transform Your Life, awe can has positive effects beyond the immediate as well. As it helps to distract us away from our daily stressors, we shift our focus from self, to the larger world in which we’re immersed, thus creating in us a greater generosity of spirit.
An added bonus
Further, it was discovered by researcher Dr. Qing Li, a professor at the Nippon Medical School in Tokyo, that “trees and plants emit aromatic compounds called phytoncides that, when inhaled, can spur healthy biological changes.” In his studies, Li showed that when people spend time in forests, they often exhibit changes in the blood that are associated with protection against cancer, better immunity and lower blood pressure. So, if the smell of the woods has always had an effect on you, now you know why!
What a nature Rx looks like
Dr Qing Li president of the Society for Forest Medicine in Japan, and the author of Shinrin-Yoku: The Art and Science of Forest Bathing, offers a recommendation for walking in the woods that gives you the true benefits of nature:
“Make sure you have left your phone and camera behind. You are going to be walking aimlessly and slowly. You don’t need any devices. Let your body be your guide. Listen to where it wants to take you. Follow your nose. And take your time. It doesn’t matter if you don’t get anywhere. You are not going anywhere. You are savouring the sounds, smells and sights of nature and letting the forest in.”
Of course, the woods aren’t your only nature-boost option; there’s ample evidence that you can get a range of benefits from any of the following:
· time spent gazing out the window at trees
· playing nature sounds over headphones
· having house plants in your home and office
· taking breaks for a walk anywhere you can see some greenery
· using a diffuser with woodsy scents (think pine, cedar, cypress)
And believe it or not, watching nature videos has been shown to have similarly beneficial effects. Even simply viewing Planet Earth for five minutes led participants in one study to report feeling like they were a part of something larger than themselves, and that their concerns were less significant.
With all that nature has to offer, consider incorporating a little ‘green time’ into your life; you will surely be glad you did!
“It takes a lot for people to recognize the affect their space has on them, to essentially put themselves first and focus on the importance of their own space,” says Mika Mclane, MPS, LCAT, ATR, CCLS, of Westchester Creative Arts Therapy. “I encourage everyone to ask themselves: Have I taken the time to create an environment where I can thrive?”
The science behind it all
Science has proven that your mental health is affected by your physical environment. Researchers have studied everything from how neat or messy a space is to the amount of light and the color on the walls. Even textures and sounds play a part. Creating a safe, comfortable place where you can relax and recharge is proven to boost your mood. Here’s how.
Out with the old, in with the new
Your home should be a place of comfort and contentment, not a source of stress. And while it may seem overwhelming to clear out all the piles and get organized, once done, you’ll feel a greater sense of ease every time you walk through your home.
“If our space is chaotic or cluttered, it’s a microcosm of what’s really operating inside our heads – it’s telling us that we need to make some space in our minds, clear out the excess,” explains Jennifer Zauner LCSW, clinical director of Sirona Therapy in Mount Kisco. “A great way to start that process is by clearing out our physical space.”
After you’ve cleared out and organized your spaces, slowly bring new items in:
· Keep it simple; don’t over-decorate.
· Only fill your space with objects that are uplifting or meaningful; sell or donate items
that aren’t.
· Remember that your house is meant to be a living-space, not storage for the stuff you
don’t use.
Brighten and lighten your rooms
According to the Newport Institute, light plays an important role in physical and mental health. Light tells us when it’s time to sleep and wake, and our sleep habits are closely linked to our mood. Too little natural and/or artificial light in your room can increase your stress and anxiety, while light that’s too bright at night disrupts sleep, which also alters our mood.
To improve your lighting:
· Use lamps or overhead lighting that you find soothing. For example, soft light bulbs
produce a more yellow light, which is warmer and cozier.
· Keep curtains open or replace curtains with blinds.
· Position mirrors on walls across from windows to double the natural light that comes in.
“Colors create the mood in your home,” McLane explains. ““There is research to support that different colors have varying affects a person's mood. Healing and soothing colors are soft, warmer tones (like cream and beige). For a livelier, more energetic feel, you’ll want to go with the richer, brighter colors. Look at how you feel when you see the color bright red versus calming blue. When you think about the color of your space, ask yourself what kind of environment you’re trying to create – energized or calming?”
If you’re going for a more peaceful vibe, a good first step is to paint one wall of your bedroom a soft shade of white or pastel to reflect light and create a sense of calm. If you’re drawn to cooler or bright colors, then see how it feels to add some neutral-colored throw pillows, blankets, decor pieces, artwork or other accents while keeping your walls a brighter shade.
Create ambiance with scents
We’ve all had the experience of smelling something that calls up a positive memory and lifts our mood, even if just for a moment. And that’s no accident; our sense of smell lives in the same part of the brain that processes our emotions. To find the right scents for your home, some experimenting may be necessary! Check out shops that sell perfumes or essential oils and see which ones elicit positive feelings for you. Once you find your ideal scents, look for diffusers, incense, candles, and room sprays that contain one or more of those fragrances.
Add some texture
The right tactile elements can really enhance the coziness of your interior; they feel good in your hands and on your body, and can also create a sense of depth and warmth in your space.
“Texture is important because touch is part of our five senses,” Zauner explains. “At Sirona Therapy our clients have many things to touch, including soft blankets on the chairs and couches, aesthetically pleasing pillows that are soft to the touch, stones and rocks, fidget spinners, crystals and pottery pieces.”
Some ideas for incorporating texture in your home include: adding a textured wool throw or knit blanket on your sofa, a wooden table, chairs with textured upholstery, grass cloth wallpaper, textured ceramic pieces, and/or faux sheepskin rugs.
Bring the outside in
We live in an overly connected world, and have fewer and fewer moments of quiet and stillness these days. Nature helps! If you can’t get out into nature as much as you’d like, or you just want a more grounding home, try bringing nature inside.
Elements that can add an earthy feel:
· Ceramics
· Photos of nature
· Plants & flowers
· Small herb gardens
· Table-top water fountains
· Unfinished wood pieces
· Wood floors
Take your time
Most people can’t turn their home into a haven overnight, especially if children and animals are in the mix.
“Take it slow, don’t try to transform your whole space all at once” says Zauner. “Even simple things can have an impact. You can add accent accessories (such as a throw pillow, a rug or flowers in a pretty vase), put candles in every room, and hang art you love on the walls. You can also arrange your seating area in a way that facilitates conversation.”
But don’t feel like you need to spend a fortune – this shouldn’t break the bank!
“Your investment in your space doesn’t have to mean spending a lot of money," says Mclane. “It’s more a matter of investing the time to determine what you really want from your space.”
Haven-ing your space should be an enjoyable project, so give yourself the time to enjoy it and do it right!
If you’re one of the many millions of people managing an overtaxed nervous system, the everyday challenges of being a human (sickness, strained finances, broken vehicles, mean people) can become overwhelming. Fortunately you can create a little emotional padding between you and all the “argh!” in your life through a little conscious breathing.
When we breathe consciously, we become aware of any unhealthy breathing patterns (think shallow breathing, holding your breath), and with practice, can shift those patterns to better support our physical and emotional well-being. But who the heck wants to be conscious of their breathing all the time? No one. Here's the good thing, even just a few minutes of conscious breathing a day, can change the way you breathe (unconsciously) the rest of the day.
The “conscious” aspect of conscious breathing means we are focused on and directing our breath, which helps to keep us connected to our physical bodies. That, in turn, keeps our minds from racing or fixating on negative things. When we use conscious breathing techniques it's like pressing “pause” on our thoughts, emotions, and actions–giving our minds much needed rest. Done, even briefly, conscious breathing also sends our minds and bodies the message that things are 'okay', that it's safe to relax, which in turn helps to retrain our bodies to react in a healthier way to stressful situations.
Science tells us that conscious breathing:
- Signals the brain to release the neurotransmitter GABA which inhibits the release of cortisol and adrenaline
- Reduces anxiety and feelings of panic
- Stimulates the lymphatic system
- Lowers blood pressure
- Reduces excess carbon dioxide in the body (at high levels this can lead to oxidative stress and inflammation)
- Stimulates the vagus nerve which sends a message back to the brain telling it to relax
But how to do it?
Obviously, we all know how to breathe. But most of us have some less than optimal breathing habits (like breathing to quickly or taking overly big breaths) which can cause either a shortage of oxygen or over oxygenation, and any number of corresponding health issues (e.g. impaired circulation, muscle stiffness, fatigue), not to mention an increase in anxiety. Optimal breathing is how we were designed to breathe, before our bad habits got in the way.
Here’s what that looks like:
- Inhale fully (aka deeply) and slowly, sending the oxygen down to your belly, filling up your lungs along the way. If it helps, you can use your mind’s eye to follow your breath in and down, picturing the air pushing out your lungs (on all sides) and belly.
- Exhale slowly, and longer: Think of expelling all the air inside your body in slow motion, making your exhale a bit longer than your inhale (for instance if you inhale on a count of 4, you’ll exhale for a count of between 6-8).
A Note about the exhale: Because we’re usually focused on our inhales, the exhale often gets shortchanged. However, when we don’t fully exhale, excess carbon dioxide—a known stressor in our nervous system—remains in our lungs. This triggers a premature inhale which leads to shallow breathing, breath-holding, and too little oxygen getting into our bodies. - Keep your jaw relaxed by leaving a little space between your teeth. You can also try this jaw stretch: open your mouth wide and stick your tongue out as far as it can go. Hold it for a few seconds and repeat 2-3 times.
Below are some simple but powerful conscious breathing techniques. I encourage you to try as many as possible to see what works best for you.
The 4 x 4
Take a breath in through your nose on the count of 4, and exhale through your nose on the count of 4. Try to draw the breath into your diaphragm, filling up your lungs and belly. Do this 3x.
Now add a “hold” after the inhale so it will be an in-breath on the count of 4, hold your breath for 4, exhale for 4. Do this 3x. You can add seconds as it becomes easier. If you stop here this is a 'triangle breath', the final step makes it a square.
Now you're going to the exact same thing only this time, add a 4 second hold after the exhale.
NOTE: You can also try something called a “straw breath” on the exhale, where you purse your lips and exhale as if through (you guessed it) a straw. This will help you exhale slowly and completely.
This is great to use any time you notice yourself getting agitated, anxious or upset, to give you a chance to regulate and refocus, and good too for any time you think of it throughout the day. The more conscious breathing the better!
Breathe Sweet Dreams
This powerful evening practice can combat nightmares and ensure a good night’s sleep, and it's incredibly simple. I recommend doing this every night before sleep but if you forget, it can also be done if you wake from a nightmare. This is also a great breathing technique for whenever you’re experiencing symptoms of stress or dysregulation.
Breathe slowly into your diaphragm on the count of four.
Hold for a count of seven, being sure to keep your body relaxed as you do.
Exhale for a count of eight.
Repeat a minimum of 10 times, fewer repetitions are significantly less impactful.
If you feel your jaw getting tight as you do this, you can soften it by stretching out your tongue as far as it can go, then keep your teeth separated when you close your mouth.
NOTE: There are a few things that do compromise the effect of this technique including short-changing any of the steps or having too much caffeine and/or sugar during the day–especially if it’s late in the day (I know because I am guilty of all of these!).
From the Ground Up
Whenever you’re feeling ungrounded or uncentered, you can take a few quiet, seated minutes to refocus yourself with this practice:
- On an inhale, imagine that you are drawing air up from the ground through your feet, then continuing up through your body into your head, and on the exhale, you are sending the air out through the top of your head. Do this 5x.
- For an added sense of groundedness, continue the exercise by going in the opposite direction, drawing the air down through your head as you inhale, sending it through your body, and out through your feet into the ground.
Awake & oxygenate. As soon as you wake up (and before the thoughts kick-in!), take 5 full breaths. This is the best possible way to start off your day (and be sure to follow them up with a positive self-message–the most important one of your day!)
Narrate your breath. Whenever you start experiencing symptoms of anxiety, inhale while thinking “in” on the inhale and “hale” on the exhale. Also very calming is silently saying to yourself "peace" on the inhale and “ful” on the exhale.
Breathe out the bad. As soon as a negative thought emerges, imagine inhaling right into it and exhaling it out of your head.
Breathe between bites. As you eat, try to insert a pause and breath between bites. This not only aids digestion, but makes the meal that much more satisfying. (I’m not saying this is easy but it’s worth it!)
Create breath-reminders. Consider having a post-it note placed somewhere you’ll regularly see it, that says something like “Take 3 Breaths” or have a phone or email alert, reminding you to breathe.
If you’re looking for more ways to incorporate conscious breathing into your daily life, consider trying yoga, tai chi or qigong. These are movement-based, contemplative practices that promote healthy breathing.
Social Icons