The Mental Health Benefits of Nature: How Time Outdoors Supports the Brain and Body

Last week, thanks to Mind Over Mountains and UCLan, I delivered a talk at the NatureMind Conference on The Neuroscience of Adventure and What It Means for Men’s Mental Health. I also took part in a panel discussion on The Neuroscience of Green Spaces and Why They Work. Since then, I’ve been reflecting on the presentations, conversations, and connections made throughout the day.

Many of us already know that being in nature helps. We feel it when we walk through the woods, sit beside water, or watch the stars under an open sky. There’s something deeply instinctive about that. What fewer people realise is that there’s now a strong body of scientific research that explains exactly why nature helps us feel – and function – better.

In today’s fast-paced world, especially in high-stress work environments, burnout and emotional disconnection are becoming increasingly common. Reconnecting with nature isn’t just pleasant – it’s essential to our mental health.

The Neuroscience of Nature

Spending time in green spaces reduces activity in the amygdala – the brain’s fear centre – and boosts areas associated with calm, empathy, and focus. A study by Bratman et al. (2015) found that participants who walked in nature for 90 minutes showed lower activity in the prefrontal cortex, which is linked to rumination and depressive thought patterns.

A UK study by White et al. (2019) found that people who spent at least two hours a week in nature experienced significantly better mental and physical wellbeing than those who didn’t. This was true regardless of income, age, or location.

Research also shows that time in nature leads to:

• Reduced cortisol (stress hormone)

• Lower blood pressure and heart rate

• Greater emotional regulation and mental clarity

Why It Works

Nature gives us ‘soft fascination’ – a kind of gentle engagement that allows our brains to rest. It also helps us recover from attention fatigue caused by screen time and high cognitive load. The rhythm of walking, the texture of terrain, and the feel of weather all help regulate our nervous systems – especially helpful for those living with trauma or chronic stress.

Walking and Talking

Combining movement with green space makes these benefits even more powerful. I offer walk-and-talk therapy in nature because the combination of motion and environment supports reflection, emotional processing, and nervous system regulation.

Side-by-side walking often helps people open up more easily. It’s less confrontational than sitting face to face, and nature itself can offer metaphors, symbolism, and safety. I’ve walked with clients through grief, addiction, trauma, and big life decisions – without forcing a solution. Nature allows the process to unfold gently.

Modern Life Isn’t Helping

Many people now spend most of their days indoors – in artificial light, behind screens, under constant time pressure. This environment is at odds with how we’re wired to live and can lead to anxiety, poor focus, and low mood.

Reconnecting with Nature

You don’t need a forest to benefit. A park bench, a tree-lined street, even tending to a houseplant can begin to calm the nervous system. Start small and build consistent contact with nature into your week.

Try this:

• Take a walking meeting

• Begin or end your day outdoors

• Listen to birdsong or watch the wind in the trees

• Step outside when feeling overwhelmed

For Men in Particular

Men are often socialised to avoid vulnerability, but nature provides a safer space for expression. Doing and being can happen at the same time. Walking in nature feels less intense than sitting indoors and talking – but can be just as meaningful.

Final Thoughts

Nature isn’t a luxury. It’s foundational. It reminds us that we are not machines – we’re living systems that need light, movement, air, and rest. If we want to support real mental health – in homes, schools, and workplaces – we must make space for natural environments.

Let this be your reminder: nature doesn’t just help us feel better – it helps us come back to who we are.

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