The Healing Power of Nature: 5 Landscapes to Calm Your Mind and Body
The modern world, with its relentless demands and constant connectivity, often leaves us feeling depleted. But a growing body of research confirms what many instinctively know: spending time in nature is profoundly restorative, offering a powerful antidote to the stresses of daily life. From forests to rainforests, different landscapes impact our well-being in unique ways, activating the parasympathetic nervous system and offering a physiological reset.
The average American spends approximately 90 percent of their time indoors, increasingly glued to screens that induce stress and deplete mental reserves. Yet, even small doses of nature – a tree-lined street, a neighborhood park – can yield significant benefits, fostering stronger community ties, lowering rates of depression, and increasing resilience. As Lindsay McCunn, PhD, professor of Psychology at Vancouver Island University, and co-editor-in-chief of the Journal of Environmental Psychology, explains, “Any experience of nature, not just its size or scale, is beneficial.”
1. Forests: A Sanctuary for Immunity and Calm
Forest bathing – shinrin-yoku in Japanese – isn’t just a pleasant pastime; it’s a potent boost for your immune system. Studies show that just two days in a forest can increase natural killer cell activity by 50 percent, a key component of immune defense, while simultaneously reducing stress hormones.
“Dappled light, the scent of soil, the rustle of leaves—all of these elements engage what psychologists call ‘soft fascination,’ gently holding our attention without overstimulating it,” says neuroscientist Karina Del Punta, PhD, founder of neuroXnature. This “soft fascination” allows the prefrontal cortex, responsible for planning and decision-making, to rest, reducing mental fatigue and supporting emotional regulation. From an evolutionary perspective, forests provided our ancestors with food, shelter, and safety, and our bodies still respond with a sense of ease within the tree canopy. Green spaces, as McCunn highlights, support psychological, physiological, and social well-being, with the sounds of birds and the complex patterns of vegetation minimizing cognitive load and aiding in mindfulness.
2. Oceans, Lakes, and Rivers: Finding Flow and Reducing Stress
The ocean’s calming effect is almost universally recognized, inviting a slower pace of thought and a release of tension. Marine biologist Wallace J. Nichols coined the term “blue mind” to describe the semi-meditative state induced by being near water.
Del Punta describes this state as a gentle, open awareness marked by creativity, emotional release, and calm. “At a symbolic level, water mirrors our emotional landscape—constantly shifting, flowing, and offering space for release and renewal,” she says. Even simply looking at water can lower heart rate and blood pressure, activating the parasympathetic nervous system. Remarkably, a mere two minutes of watching water has been shown to induce relaxation, while listening to spring water sounds can decrease negative emotions by up to 67 percent and nearly double restorative well-being scores within just one minute. The sight and sound of moving water, like that found in coastlines, rivers, and lakes, provides the same “soft fascination” as green spaces, allowing the mind to wander and recover. However, McCunn stresses that personal and cultural associations can influence an individual’s response to water.
3. Mountains: Awe, Perspective, and Physiological Benefits
Mountain ranges, occupying roughly a quarter of our planet, inspire a sense of awe that has measurable benefits for our mental and physical health. Research demonstrates that this powerful state of mindfulness can dampen the body’s stress response and alter information processing.
Mountains shatter expectations and quiet the ego, expanding our perspective both literally and metaphorically. “Mountain environments reset mental clutter and can recalibrate our sense of purpose and scale,” Del Punta explains. A field study found that hikers at mountain summits experienced significantly greater feelings of awe, an increased perception of time abundance, and heightened openness to learning and creativity compared to those at the base. Beyond the psychological benefits, spending time at higher altitudes prompts physiological adaptations, improving oxygen regulation, circulation, endurance, and resilience. Evolutionarily, vantage points offered our ancestors a survival advantage, and psychologically, they offer clarity and orientation, reconnecting us to something vast, ancient, and enduring.
4. Deserts: Sparseness, Introspection, and Calm
While often perceived as harsh and lifeless, desert landscapes can be surprisingly restorative. Their sparseness can be a balm for busy minds.
“With their sparse terrain and vast silence, deserts strip everything down to essence, offering an environment nearly free of distraction,” says Del Punta. This reduction in sensory input promotes deep introspection and emotional clarity, amplifying our ability to sense and interpret inner bodily signals. Author Emma Loewe, in her book Return to Nature, discusses how the expansive desert horizon inspires creative problem-solving. Interestingly, studies show that desert walks deliver stress reduction and comfort levels equivalent to those experienced in green spaces. Even virtual desert visuals activate physiological pathways of calm, reducing cortisol and blood pressure.
5. Rainforests: Sensory Abundance and Aliveness
In stark contrast to the minimalism of the desert, rainforests are bursting with life, flooding the senses with sound, color, movement, and scent.
“This sensory abundance stimulates the brain, awakening curiosity, presence, and emotional vibrancy,” says Del Punta. “In an environment that pulses with life, we’re reminded of our own aliveness—untamed, embodied, and deeply connected to the wild world.” Exposure to these complex ecosystems supports mental well-being, fostering psychological resilience and greater emotional engagement. Jane Goodall famously referred to rainforests as her “temple,” believing that the power of these landscapes is best understood through direct experience. “For those who have experienced the joy of being alone with nature there is really little need for me to say much more,” she reportedly said. “For those who have not, no words of mine can ever describe the powerful, almost mystical knowledge of beauty and eternity that come, suddenly, and all unexpected.”
