Finding Balance: How Nature Nurtures Our Nervous System
By Darcie Ziel BSN, RN, NC-BC
The Nature-Nervous System Connection
Our nervous systems have a close relationship with the natural world. The sounds, sights, and sensations of nature speak a language our bodies inherently understand. When we're surrounded by natural environments where we feel safe, our nervous system often shifts into a more regulated state – heart rate steadies, breath deepens, and muscles soften.
Most of us know that feeling – when life suddenly seems to spiral beyond our control. Maybe it's plans changing abruptly, loved ones falling ill, or simply finding our carefully organized day dissolving into chaos. While we can't always control our circumstances, we can develop a deeper relationship with nature to help us find our way back to balance.
Time in nature reduces cortisol (our primary stress hormone), lowers blood pressure, and can activate our parasympathetic nervous system. This isn't just about relaxation; it's about returning to our natural state of balance. Even brief nature experiences can significantly reduce stress markers and improve overall well-being.
Simple Tools for Nature-Based Regulation
As someone who once identified as a "control freak," I've discovered that nature offers us gentle invitations to surrender to something larger than ourselves. Here are some practical tools that blend nervous system regulation with nature connection:
A Sigh of Relief
When plans go awry, start by taking some deep breaths and sighing audibly. Intentional sighing acts as a natural reset button for our nervous system. Find a quiet outdoor spot – maybe under a tree or near a garden – and let your exhales carry the tension away. Notice how nature itself seems to breathe with you – leaves rustling, grasses swaying, clouds drifting.
Body-Nature Dialogue
Bring awareness to your physical experience while in nature. Feel your feet connecting with the earth, notice the temperature of the air on your skin, and sense the support of the ground beneath you. Allow your awareness to shift back and forth from your internal sensations to the sensations of the outer world. This dual awareness of body and nature can help anchor us in the present moment when things feel overwhelming.
Safety in Surroundings
Gently scan your environment, allowing your eyes to take in the natural world around you. Notice that, in this moment, you are safe. The steady presence of trees, the reliable rhythm of bird songs, the constancy of the sky above – all remind us that nature holds us, even in uncertain times.
Finding the Good
Look for something in nature that brings a sense of ease or wonder – perhaps the intricate pattern of a leaf, the vibrant colors of a flower, or the mesmerizing dance of rainfall. Focus on this natural element and notice any positive sensations in your body. This kind of mindful nature engagement can shift our nervous system toward a more regulated state.
Nature Pacing
When feeling activated, try walking in nature while matching your pace to something in your environment – perhaps the rhythm of swaying branches or the pattern of birds hopping along the ground. This natural co-regulation helps your nervous system find its own balanced rhythm.
Practice Makes Progress
Just as we might rehearse for a presentation or prepare for a meeting, it's helpful to practice these nature-based regulation tools before we desperately need them. Start by incorporating small moments of nature connection into your daily routine:
Step outside first thing in the morning to feel the air and notice the sky
Take your lunch break near a tree or garden
End your day with a few minutes of stargazing or cloud-watching
Embracing Both Control and Flow
There's nothing wrong with being organized, making plans, or wanting to ensure the safety of our loved ones. These are valuable practices. And also, nature teaches us that there's beauty and wisdom in flexibility.
Resiliency isn't about maintaining perfect control – it's about developing the capacity to return to balance when life inevitably throws us off course. Nature offers us endless opportunities to practice this dance between structure and surrender, control and release.
As you explore these practices, notice what resonates with your system. What natural elements draw your attention? What practices help you feel most grounded? Let curiosity guide your exploration, knowing that each moment of connection is an opportunity for your nervous system to remember its innate capacity for balance.
Resources:
Bratman, Gregory N., J. Paul Hamilton, Kevin S. Hahn, Gretchen C. Daily, and James J. Gross. "Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation." Proceedings of the National Academy of Sciences 112, no. 28 (2015): 8567-8572.
Hunter, Mary Carol R., Brenda W. Gillespie, and Sophie Yu-Pu Chen. "Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers." Frontiers in Psychology 10 (2019): 722.
Vlemincx, Elke, Joachim Taelman, Steven De Peuter, Ilse Van Diest, and Omer Van Den Bergh. "Sigh Rate and Respiratory Variability During Mental Load and Sustained Attention." Psychophysiology 48, no. 1 (2011): 117-120.
About Darcie Ziel BSN, RN, NC-BC
As a Resiliency and Nature Coach and Nurse, I'm passionate about guiding purpose-led humans on a transformative journey to rediscover joy, cultivate resilience, and reconnect with their authentic selves. My path to becoming a coach is rooted in my deep love for both the intricacies of the human body and the healing power of nature. With a background in healthcare, I've witnessed firsthand the toll that stress and disconnection can take on our wellbeing. This led me to explore holistic approaches that address not just symptoms, but the whole person. Through my own experiences with burnout and the profound healing I found in somatic practices and nature connection, I was inspired to create a unique coaching approach that blends these powerful elements.
Meet Darcie and learn more about the mind-body connection on The Embody Lab’s Therapist Directory.
If you’re interested in understanding more about how somatic practices can help you, consider working with a Somatic Therapist or Practitioner. The Embody Lab’s Somatic Therapist and Practitioner Directory can help you find the right practitioner to support your journey towards more self-compassion, connection, and authenticity. Explore our directory and find the support you need.
