April 29, 2025 • 25 mins
Nature is our original home, and our growing disconnection from it is affecting our health and happiness in profound ways. We evolved in relationship with the natural world, and the rapid shift to indoor, technology-dominated lifestyles is creating a "nature deficit disorder" with physical, mental, and spiritual consequences.
• The average American spends 93% of life indoors while children today spend less than 7 minutes in unstructured outdoor play daily
• Nature exposure measurably decreases stress hormones, lowers blood pressure, and boosts immune function within just 15-20 minutes
• Trees release compounds called phytoncides that increase our natural killer cells when inhaled, with effects lasting up to 30 days
• Walking in natural settings reduces rumination and negative thought patterns associated with depression and anxiety
• Natural environments provide "attention restoration," allowing our directed attention to replenish after cognitive fatigue
• Experiences of awe in nature reduce inflammatory compounds linked to depression while expanding perception of time
• Simple practices like forest bathing, sensory immersion, threshold sitting, and even 5-minute nature pauses provide significant benefits
• Urban nature connection is possible through noticing plants growing through sidewalks, cloud patterns, and bringing natural elements indoors
• The busier and more urban your life, the more essential nature connection becomes for wellbeing
If you enjoyed today's episode, I'd love for you to share it with your friends and family and consider donating at the link in the description. Your support helps us bring you the Kore Kast every week. For more resources, visit www.kore-fit.com and follow us on Instagram at kore_fitness_az.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hello and welcome to Kore Kast.
I'm your host, Kris, and I'mthrilled to have you join me
today as we explore a topicthat's becoming increasingly
important in our fast-paceddigital world, rooted in
wellness how nature reconnectsus to ourselves.
In the next 15 minutes, we'lldive into the profound
(01:15):
relationship between humans andthe natural world, examining how
our growing disconnection fromnature affects our physical
health, mental well-being andspiritual balance.
We're living in an era wherethe average American spends over
90% of their time indoors,where children play outside less
than any previous generationand where screen time dominates
(01:37):
our attention.
But there's good news.
Today, we'll explore not onlywhy this disconnect matters, but
also practical, simple ways tore-establish our vital
connection to the natural world,even in busy urban environments
.
So stay with me as werediscover the healing power of
nature and learn how returningto our roots might be exactly
(01:58):
what we need in these complextimes.
Think about your day so far howmuch time have you spent
outdoors times?
Think about your day so far howmuch time have you spent
outdoors?
For many of us, the answermight be just a few minutes,
walking from our front door tothe car or briefly stepping
outside during a lunch break.
We've become a society thatexists primarily indoors,
surrounded by artificiallighting, climate control and
(02:21):
the constant glow of screens.
The average American now spendsapproximately 93% of their life
inside.
That's about 22 hours per daybetween homes, offices, vehicles
and shopping centers.
Our connection to the rhythmsand elements of the natural
world has been severed in waysunprecedented in human history.
(02:42):
This phenomenon has been termednature deficit disorder by
author Richard Louvre, who firstcoined the phrase in his
landmark book Last Child in theWoods.
While not a medical diagnosis,this concept perfectly captures
the physical, mental andspiritual costs of our
alienation from nature.
The statistics are startling.
(03:04):
Children today spend less thanhalf the time outdoors that
their parents did just four toseven minutes of unstructured
outdoor play per day, accordingto recent studies, compared to
more than seven hours daily infront of screens.
One survey found that theaverage child can identify over
1,000 corporate logos, but fewerthan 10 local plant species.
(03:24):
Adults aren't faring muchbetter.
The average office workerspends 1,700 hours annually
staring at a computer screen.
Many of us wake up andimmediately check our phones,
then proceed through days filledwith back-to-back Zoom meetings
, only to unwind in the eveningwith Netflix or social media.
We've replaced the stars withsmartphones, birdsong with
(03:47):
notification pings and the richsensory experience of the
outdoors with digitalstimulation that engages only
our eyes and ears while leavingthe rest of our senses
unstimulated.
This indoor,technology-dominated existence
isn't just a lifestyle change.
It represents a fundamentalshift in our relationship with
(04:07):
the natural world that sustainedus for countless generations.
Our bodies and minds evolved indirect relationship with nature
, and this rapid disconnectionhas consequences that we're only
beginning to understand.
When we step outdoors andimmerse ourselves in natural
settings, our bodies respond inremarkable ways.
(04:28):
The physiological benefits ofnature connection aren't just
subjective feelings.
They're measurable biologicalresponses that researchers have
been documenting with increasingprecision over the past few
decades.
Let's start with what happensto our stress response.
Within just 15 to 20 minutes ofbeing in a natural environment,
(04:48):
cortisol levels, our primarystress hormone, begin to
decrease significantly.
A landmark study from Japan'sChiba University measured a 12%
drop in cortisol after subjectsspent time in a forest compared
to an urban environment.
This same research documenteddecreases in blood pressure,
(05:09):
heart rate and sympatheticnervous system activity,
essentially quieting ourfight-or-flight response.
Our immune system gets aremarkable boost from nature
exposure as well.
Japanese researchers studyingforest bathing discovered that
spending time among treesincreases our natural killer
cell activity, specialized whiteblood cells that help fight
(05:30):
virus-infected cells and detectand control early signs of
cancer.
Remarkably, this immuneenhancement persisted for more
than 30 days after a three-dayforest trip.
The secret behind this immuneboost?
Trees release compounds calledphytoncides.
Essentially, they're naturalantimicrobial oils that protect
(05:50):
them from insects and decay.
When we breathe these in, ourbodies respond by increasing
those protective natural killercells.
Nature exposure also helpsregulate our sleep-wake cycles.
Morning sunlight isparticularly powerful for
setting our circadian rhythms,with research showing that
people who get more morning sunfall asleep more easily and
report better sleep quality.
(06:11):
One study found that just oneweek of camping without
artificial light was enough toreset participants' circadian
clocks to be in tune withnatural daylight patterns.
The air quality in naturalsettings plays a role too.
Research from the University ofQueensland found that exposure
to negative air ions, which areabundant near forests, mountains
(06:32):
and moving water, can alleviatedepression as effectively as
antidepressants for some people,while improving cognitive
performance and oxygen uptake.
Physical activity in naturalenvironments, often called green
exercise, amplifies thebenefits of movement.
Studies comparing indoorworkouts to identical exercise
(06:52):
outdoors show greater reductionsin tension, anger and
depression, along with increasedenergy and more commitment to
maintaining exercise routineswhen activities take place in
nature, and more commitment tomaintaining exercise routines
when activities take place innature.
Even our vision benefits fromnatural settings.
The varied depths and distancesin outdoor environments give
our eyes a break from the fixeddistance focus of screens and
(07:14):
close work.
Researchers have found this maybe why children who spend more
time outdoors have significantlylower rates of myopia or
nearsightedness.
Perhaps most fascinating is howquickly these benefits manifest
, while longer nature immersionshave more profound effects,
even micro doses of nature likea 20-minute park visit, show
(07:35):
measurable improvements inbiomarkers of stress and
well-being.
Beyond these physical benefits,nature profoundly impacts our
psychological and emotionalwell-being in ways that are
becoming increasingly importantin our hyper-connected world.
When we examine mental healthoutcomes, the evidence is
compelling.
A groundbreaking studypublished in the Proceedings of
(07:59):
the National Academy of Sciencesshowed that a simple 90-minute
walk in a natural settingreduced rumination, that cycle
of negative, repetitive thoughtsassociated with depression,
while similar walks in urbansettings had no such effect.
Brain scans of participantsshowed decreased activity in the
subgenual prefrontal cortex, anarea linked to mental illness.
(08:22):
When overactive, nature seemsto have a unique capacity to
restore our depleted attention.
We experience whatpsychologists call attention
restoration when immersed innatural environments.
Unlike urban settings thatbombard us with stimuli
demanding our directed attention, nature engages what's called
soft fascination, a moreeffortless form of attention
(08:45):
that allows our cognitiveresources to replenish.
This explains why, after timein nature, many people report
improved concentration,increased creativity and
enhanced problem-solvingabilities.
One study of children with ADHDfound that symptoms were
significantly reduced afteractivities in green settings
(09:06):
compared to activities in indooror built outdoor environments.
Anxiety levels respondremarkably well to natural
settings too.
Research from the University ofEssex demonstrated that just
five minutes of exercise in anatural setting improved
self-esteem and mood, with thepresence of water amplifying
these effects.
(09:26):
The blue mind state induced byproximity to water appears to
put the brain in a mildmeditative state characterized
by calm, peacefulness andgeneral happiness.
Nature also offers a powerfulantidote to the constant partial
attention that characterizesour relationship with technology
.
In natural settings we're morelikely to engage in what's
(09:48):
called present moment awareness,noticing sensory details like
the sound of leaves rustling,the feeling of wind on skin or
the patterns of light filteringthrough trees.
This natural mindfulnesshappens with less effort than
formal meditation practices, yetyields similar benefits for
emotional regulation.
(10:08):
Perhaps most profound isnature's ability to evoke awe,
that feeling of being in thepresence of something vast that
transcends our understanding ofthe world.
That experiences of awe reducecytokines, inflammatory
compounds linked to depression,while expanding our perception
of time availability andincreasing life satisfaction.
(10:30):
For many, nature serves as anemotional regulation tool, a
place to process difficultfeelings, gain perspective on
problems and experience a senseof psychological spaciousness
that's increasingly rare inindoor environments.
There's something deeply movingabout standing beneath a canopy
of ancient trees or witnessinga sunset that paints the sky in
(10:52):
impossible colors, or feelingthe vastness of the ocean as
waves crash against the shore.
These experiences triggersomething profound within us, a
sense of awe and wonder thattranscends ordinary
consciousness.
This spiritual dimension ofnature connection has been
(11:12):
recognized across human culturesand throughout history.
Indigenous traditions worldwidehave long held that the natural
world isn't just a resource buta living community of which
humans are an integral part.
The aboriginal concept of dreamtime, the Native American
understanding of all beings asrelatives and countless other
indigenous perspectives sharethis fundamental recognition of
interconnectedness.
(11:32):
Eastern spiritual traditionssimilarly honor nature's
capacity to awaken us.
In Buddhism, the Buddha'senlightenment occurred beneath a
Bodhi tree.
Japanese Shintoism recognizeskami, or divine spirits dwelling
within natural features.
Taoism grounds its entirephilosophy in observing and
(11:53):
aligning with natural processes.
Western traditions too, thoughoften characterized by more
separation between humans andnature, contain profound
nature-based spiritual elements.
Humans and nature containprofound nature-based spiritual
elements.
Christian monastics frequentlyestablished communities in
wilderness areas to facilitatecontemplation, while
transcendentalists like Thoreauand Emerson found divine
(12:15):
presence most accessible innatural settings.
What these diverse traditionsrecognize is that nature
provides a unique gateway totranscendent experience, moments
when the boundaries of ourindividual selves seem to
dissolve into something larger.
Psychologists call thisself-transcendence, and research
indicates these experiences areessential for psychological
(12:38):
well-being.
Nature facilitates thistranscendence in several ways.
The vastness of landscapestriggers what researchers call
the small self, a healthydiminishment of ego that,
paradoxically, expands our senseof connection.
Natural settings also engageour sensory awareness fully,
pulling us out of abstractthought and into embodied
(13:01):
presence.
This sensory immersion createsa natural mindfulness that many
spiritual practices attempt tocultivate through more
structured means.
Perhaps most significantly,nature reminds us that we belong
to something ancient andongoing.
When we touch soil, we contactthe same elements that have
sustained life for billions ofyears.
When we follow animal tracks,we participate in relationships
(13:25):
that precede human civilization.
These experiences activate whatsome call our ecological
unconscious, the deep knowingthat we are nature, not separate
from it.
This recognition of belongingoffers a powerful antidote to
the existential loneliness thatcharacterizes much of modern
life.
Antidote to the existentialloneliness that characterizes
(13:47):
much of modern life.
In nature, we remember ourplace in the greater whole,
accessing deeper aspects ofourselves that remain connected
to the living world.
Now let's talk about practicalways to reconnect with nature in
your everyday life.
You don't need to plan anexpedition to the Amazon or
climb Mount Everest toexperience the benefits we've
been discussing.
Nature connection can happenright where you are, with simple
(14:12):
, intentional practices.
Let's start with forest bathingor shinrin-yoku, a practice
that originated in Japan.
Despite its name, it doesn'tinvolve water at all.
Forest bathing is simplyspending time in a forest or
wooded area, moving slowly anddeliberately, using all your
senses to absorb the experience.
Research shows that just twohours of forest bathing can
(14:32):
reduce stress hormones, lowerblood pressure and boost immune
function.
The practice is simple Find awooded area, put away your
devices and wander without aspecific destination, noticing
what you see, hear, smell andfeel.
If you don't have forests,nearby parks and green spaces
(14:55):
offer similar benefits.
The key is presence rather thandistance covered or calories
burned.
Even 15 minutes can make adifference to your well-being.
Gardening is another powerfulway to reconnect or calories
burned.
Even 15 minutes can make adifference to your well-being.
Gardening is another powerfulway to reconnect, whether you
have acres of land or just a fewpots on a windowsill.
Tending plants creates atangible relationship with the
(15:15):
natural world.
The act of nurturing growth,feeling soil between your
fingers and observing themiracle of seeds becoming food,
creates a direct link to naturalcycles.
Studies show that thebeneficial microbes in soil can
actually boost serotonin levels,nature's antidepressant right
in your backyard.
(15:35):
For those who enjoy more activeengagement, consider taking your
regular exercise outdoors.
That morning jog, yoga practiceor strength training session
gains additional benefits whendone in natural settings.
Research shows that greenexercise improves mood and
self-esteem more effectivelythan the same activity performed
indoors.
(15:56):
Even if you're desk-bound forwork, you can bring elements of
nature indoors.
Houseplants aren't justdecorative.
They improve air quality andhave been shown to reduce stress
and enhance focus.
Natural materials like wood andstone, nature photography or
even recordings of bird songs inflowing water can create
(16:16):
micro-connections to the naturalworld throughout your day.
Water connection is especiallypotent for many people.
Swimming in natural bodies ofwater, walking alongside rivers
or simply sitting beside afountain can trigger our innate
affinity for water.
What biologist Wallace J Nicholscalls blue mind, a mildly
(16:37):
meditative state characterizedby calm, peace and happiness.
The consistency of thesepractices matters more than
their duration and happiness.
The consistency of thesepractices matters more than
their duration.
Five minutes of cloud watchingduring your lunch break, tending
to a single plant each morningor making a habit of noticing
the phase of the moon each nightthese small acts build a
(16:58):
relationship with the naturalworld.
Over time, they create whatauthor John Young calls routines
of connection that graduallyreweave us into the fabric of
the living world.
Remember, nature connectionisn't about perfection or
purchasing special equipment.
It's about presence, curiosityand the willingness to step
outside literally andfiguratively and rediscover our
(17:20):
place in the natural world.
Now let's explore how to deepenyour nature connection through
mindfulness practices thatengage all your senses.
These techniques transformordinary nature encounters into
profound experiences of presenceand connection.
The first approach is what Icall sensory immersion.
Next time you're in any naturalsetting, even a small urban
(17:42):
park, try spending three minutesfocusing on each sense, one by
one.
Begin with sight Observe colors, shapes, movements and light
patterns, without labeling oranalyzing.
Then close your eyes and shiftto sound, noticing both obvious
noises, like bird calls, andsubtle sounds like leaves
rustling or your own breathing.
(18:03):
Move to touch, feelingtemperatures on your skin, the
texture of bark or the weight ofa stone in your palm.
Then focus on smell, inhalingthe complex aromas of soil,
plants and air.
Finally, if appropriate, taste,perhaps sampling edible plants
you've identified or simplynoticing the flavor of the air.
(18:25):
Another powerful practice isthreshold sitting, finding a
spot where two ecosystems meet,like the edge of a forest and
field, or water and land.
These transition zonestypically host greater
biodiversity and can mirror ourown internal boundaries.
Sit quietly for at least 15minutes, noticing what emerges
when you become still enough tobe ignored by the wildlife
(18:48):
around you.
For urban dwellers, try thefive-minute nature pause.
This involves finding a livingbeing perhaps a street tree,
flower growing through sidewalkcracks, or even pigeons and
giving it your completeattention.
Notice its unique qualities,its relationship to surroundings
, how it's adapted to urban life.
(19:08):
This brief encounter canprovide surprising moments of
connection in concretelandscapes.
Weather mindfulness isaccessible regardless of where
you live.
Instead of merely enduring rain, wind or snow, intentionally
experience these elements.
Feel raindrops on your skin,notice the distinctive scent
that arises when rain hits dryearth called petrichor, or
(19:32):
observe how your body respondsto different temperatures.
Dawn and dusk offer specialopportunities for connection
through threshold time practices.
These transition periods oftenfeature unique light.
These transition periods oftenfeature unique light, wildlife,
activity and atmosphericconditions.
Even spending five minuteswatching a sunrise from your
(19:56):
window can attune you to naturalrhythms our ancestors knew
intimately.
For those with extremely limitedtime, try micro-practices
throughout your day.
Notice the phase of the moonduring your commute, observe
cloud patterns while waiting inline, or maintain awareness of
which direction is north toorient yourself within the
larger landscape.
Remember that mindful natureconnection isn't about achieving
a particular state, but ratherabout showing up with curiosity
(20:19):
and openness.
These practices don't requirespecial equipment or pristine
wilderness, just yourwillingness to pay attention to
the living world that surroundsus always, even in the most
developed environments.
I know what you're thinking Ibarely have time for lunch, let
alone forest bathing.
Finding time for nature in ourhyper-connected, over-scheduled
(20:41):
lives can feel impossible.
But the truth is the busier andmore urban your life, the more
essential that nature connectionbecomes.
Let's address the elephant inthe room Time constraints.
Most of us aren't workingfour-hour weeks with unlimited
vacation days.
The solution isn't necessarilyblocking off huge chunks of time
.
It's integrating nature intoexisting routines.
(21:03):
Could you take that conferencecall while walking around the
block?
Could your family dinner happenas a picnic once a week?
Even a five-minute green breakbetween meetings can reset your
nervous system more effectivelythan scrolling social media.
Urban living presents anotherchallenge.
Not everyone has access tonational parks or pristine
(21:24):
forests.
But nature isn't just grandvistas.
It's the spider building a webon your balcony, the resilient
dandelion growing throughsidewalk cracks, the changing
patterns of clouds aboveskyscrapers.
Urban nature might lookdifferent, but it's no less
powerful.
Research shows even looking atphotos of natural settings or
(21:46):
listening to nature sounds canprovide measurable benefits.
Technology addiction might beour biggest barrier.
Our devices are designed tocapture attention and create
dependency.
Try establishing techboundaries perhaps no phones
during meals, the first hourafter waking or the last hour
before sleep.
These technology-free windowscreate space for nature to find
(22:09):
you again.
What about our institutions?
Forward-thinking workplaces areincorporating biophilic design,
natural light, living walls,outdoor meeting areas,
recognizing thatnature-connected employees show
greater productivity, creativityand job satisfaction.
If your workplace hasn't caughtup, be the catalyst.
(22:31):
Start a lunchtime walking groupor propose an outdoor
brainstorming session.
In schools, the movement towardgreen schoolyards is gaining
momentum, replacing asphalt withgardens, natural play areas and
outdoor classrooms.
Studies show children learnbetter, exhibit fewer behavioral
problems and develop strongersocial bonds when nature is
(22:52):
integrated into their education.
If you're a parent advocate formore outdoor learning at your
child's school, perhaps mostexciting is the integration of
nature into health care.
From hospitals designed aroundhealing gardens to doctors
writing nature prescriptions.
Medicine is rediscovering whattraditional healing systems
always knew Nature is a powerfultherapeutic ally.
(23:15):
Some insurance companies evencover forest therapy sessions as
preventive care.
Remember that nature connectionisn't another item on your to-do
list.
It's a fundamental aspect ofbeing human that we're
reclaiming.
Start where you are, with whatyou have, and notice how even
small shifts toward the naturalworld can help you feel more
(23:36):
like yourself again.
As we reach the end of ourjourney today, I'm struck by a
simple truth we didn't evolve inshopping malls or office
buildings.
Our bodies, minds and spiritswere formed in relationship with
the natural world.
The disconnection many of usfeel from ourselves, from others
, from meaning, mirrors ourdisconnection from nature.
(23:58):
Throughout this episode, we'veexplored how nature reconnects
us at every level of our being.
In this episode, we've exploredhow nature reconnects us at
every level of our being.
Physically, it reduces stresshormones, improves immune
function and regulates our sleepcycles.
Mentally, it restores ourattention, lifts depression and
calms anxiety.
Emotionally, it opens us to awe, wonder and a sense of
(24:21):
belonging to something largerthan ourselves.
This isn't luxury or indulgence, it's necessity.
Nature Connection isn't justfor hikers and gardeners.
It's essential humannourishment, as fundamental as
clean water or healthy food.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
(24:43):
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
(25:05):
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on instagramat kore fitness az.
Join our community and let'scontinue this journey together.
Until next time, stay, stayhealthy, stay happy and keep
striving for your best self.
(25:26):
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Hello and welcome to Kore Kast.
I'm your host, Kris, and I'mthrilled to have you join me
today as we explore a topicthat's becoming increasingly
important in our fast-paceddigital world, rooted in
wellness how nature reconnectsus to ourselves.
In the next 15 minutes, we'lldive into the profound
(01:15):
relationship between humans andthe natural world, examining how
our growing disconnection fromnature affects our physical
health, mental well-being andspiritual balance.
We're living in an era wherethe average American spends over
90% of their time indoors,where children play outside less
than any previous generationand where screen time dominates
(01:37):
our attention.
But there's good news.
Today, we'll explore not onlywhy this disconnect matters, but
also practical, simple ways tore-establish our vital
connection to the natural world,even in busy urban environments
.
So stay with me as werediscover the healing power of
nature and learn how returningto our roots might be exactly
(01:58):
what we need in these complextimes.
Think about your day so far howmuch time have you spent
outdoors times?
Think about your day so far howmuch time have you spent
outdoors?
For many of us, the answermight be just a few minutes,
walking from our front door tothe car or briefly stepping
outside during a lunch break.
We've become a society thatexists primarily indoors,
surrounded by artificiallighting, climate control and
(02:21):
the constant glow of screens.
The average American now spendsapproximately 93% of their life
inside.
That's about 22 hours per daybetween homes, offices, vehicles
and shopping centers.
Our connection to the rhythmsand elements of the natural
world has been severed in waysunprecedented in human history.
(02:42):
This phenomenon has been termednature deficit disorder by
author Richard Louvre, who firstcoined the phrase in his
landmark book Last Child in theWoods.
While not a medical diagnosis,this concept perfectly captures
the physical, mental andspiritual costs of our
alienation from nature.
The statistics are startling.
(03:04):
Children today spend less thanhalf the time outdoors that
their parents did just four toseven minutes of unstructured
outdoor play per day, accordingto recent studies, compared to
more than seven hours daily infront of screens.
One survey found that theaverage child can identify over
1,000 corporate logos, but fewerthan 10 local plant species.
(03:24):
Adults aren't faring muchbetter.
The average office workerspends 1,700 hours annually
staring at a computer screen.
Many of us wake up andimmediately check our phones,
then proceed through days filledwith back-to-back Zoom meetings
, only to unwind in the eveningwith Netflix or social media.
We've replaced the stars withsmartphones, birdsong with
(03:47):
notification pings and the richsensory experience of the
outdoors with digitalstimulation that engages only
our eyes and ears while leavingthe rest of our senses
unstimulated.
This indoor,technology-dominated existence
isn't just a lifestyle change.
It represents a fundamentalshift in our relationship with
(04:07):
the natural world that sustainedus for countless generations.
Our bodies and minds evolved indirect relationship with nature
, and this rapid disconnectionhas consequences that we're only
beginning to understand.
When we step outdoors andimmerse ourselves in natural
settings, our bodies respond inremarkable ways.
(04:28):
The physiological benefits ofnature connection aren't just
subjective feelings.
They're measurable biologicalresponses that researchers have
been documenting with increasingprecision over the past few
decades.
Let's start with what happensto our stress response.
Within just 15 to 20 minutes ofbeing in a natural environment,
(04:48):
cortisol levels, our primarystress hormone, begin to
decrease significantly.
A landmark study from Japan'sChiba University measured a 12%
drop in cortisol after subjectsspent time in a forest compared
to an urban environment.
This same research documenteddecreases in blood pressure,
(05:09):
heart rate and sympatheticnervous system activity,
essentially quieting ourfight-or-flight response.
Our immune system gets aremarkable boost from nature
exposure as well.
Japanese researchers studyingforest bathing discovered that
spending time among treesincreases our natural killer
cell activity, specialized whiteblood cells that help fight
(05:30):
virus-infected cells and detectand control early signs of
cancer.
Remarkably, this immuneenhancement persisted for more
than 30 days after a three-dayforest trip.
The secret behind this immuneboost?
Trees release compounds calledphytoncides.
Essentially, they're naturalantimicrobial oils that protect
(05:50):
them from insects and decay.
When we breathe these in, ourbodies respond by increasing
those protective natural killercells.
Nature exposure also helpsregulate our sleep-wake cycles.
Morning sunlight isparticularly powerful for
setting our circadian rhythms,with research showing that
people who get more morning sunfall asleep more easily and
report better sleep quality.
(06:11):
One study found that just oneweek of camping without
artificial light was enough toreset participants' circadian
clocks to be in tune withnatural daylight patterns.
The air quality in naturalsettings plays a role too.
Research from the University ofQueensland found that exposure
to negative air ions, which areabundant near forests, mountains
(06:32):
and moving water, can alleviatedepression as effectively as
antidepressants for some people,while improving cognitive
performance and oxygen uptake.
Physical activity in naturalenvironments, often called green
exercise, amplifies thebenefits of movement.
Studies comparing indoorworkouts to identical exercise
(06:52):
outdoors show greater reductionsin tension, anger and
depression, along with increasedenergy and more commitment to
maintaining exercise routineswhen activities take place in
nature, and more commitment tomaintaining exercise routines
when activities take place innature.
Even our vision benefits fromnatural settings.
The varied depths and distancesin outdoor environments give
our eyes a break from the fixeddistance focus of screens and
(07:14):
close work.
Researchers have found this maybe why children who spend more
time outdoors have significantlylower rates of myopia or
nearsightedness.
Perhaps most fascinating is howquickly these benefits manifest
, while longer nature immersionshave more profound effects,
even micro doses of nature likea 20-minute park visit, show
(07:35):
measurable improvements inbiomarkers of stress and
well-being.
Beyond these physical benefits,nature profoundly impacts our
psychological and emotionalwell-being in ways that are
becoming increasingly importantin our hyper-connected world.
When we examine mental healthoutcomes, the evidence is
compelling.
A groundbreaking studypublished in the Proceedings of
(07:59):
the National Academy of Sciencesshowed that a simple 90-minute
walk in a natural settingreduced rumination, that cycle
of negative, repetitive thoughtsassociated with depression,
while similar walks in urbansettings had no such effect.
Brain scans of participantsshowed decreased activity in the
subgenual prefrontal cortex, anarea linked to mental illness.
(08:22):
When overactive, nature seemsto have a unique capacity to
restore our depleted attention.
We experience whatpsychologists call attention
restoration when immersed innatural environments.
Unlike urban settings thatbombard us with stimuli
demanding our directed attention, nature engages what's called
soft fascination, a moreeffortless form of attention
(08:45):
that allows our cognitiveresources to replenish.
This explains why, after timein nature, many people report
improved concentration,increased creativity and
enhanced problem-solvingabilities.
One study of children with ADHDfound that symptoms were
significantly reduced afteractivities in green settings
(09:06):
compared to activities in indooror built outdoor environments.
Anxiety levels respondremarkably well to natural
settings too.
Research from the University ofEssex demonstrated that just
five minutes of exercise in anatural setting improved
self-esteem and mood, with thepresence of water amplifying
these effects.
(09:26):
The blue mind state induced byproximity to water appears to
put the brain in a mildmeditative state characterized
by calm, peacefulness andgeneral happiness.
Nature also offers a powerfulantidote to the constant partial
attention that characterizesour relationship with technology
.
In natural settings we're morelikely to engage in what's
(09:48):
called present moment awareness,noticing sensory details like
the sound of leaves rustling,the feeling of wind on skin or
the patterns of light filteringthrough trees.
This natural mindfulnesshappens with less effort than
formal meditation practices, yetyields similar benefits for
emotional regulation.
(10:08):
Perhaps most profound isnature's ability to evoke awe,
that feeling of being in thepresence of something vast that
transcends our understanding ofthe world.
That experiences of awe reducecytokines, inflammatory
compounds linked to depression,while expanding our perception
of time availability andincreasing life satisfaction.
(10:30):
For many, nature serves as anemotional regulation tool, a
place to process difficultfeelings, gain perspective on
problems and experience a senseof psychological spaciousness
that's increasingly rare inindoor environments.
There's something deeply movingabout standing beneath a canopy
of ancient trees or witnessinga sunset that paints the sky in
(10:52):
impossible colors, or feelingthe vastness of the ocean as
waves crash against the shore.
These experiences triggersomething profound within us, a
sense of awe and wonder thattranscends ordinary
consciousness.
This spiritual dimension ofnature connection has been
(11:12):
recognized across human culturesand throughout history.
Indigenous traditions worldwidehave long held that the natural
world isn't just a resource buta living community of which
humans are an integral part.
The aboriginal concept of dreamtime, the Native American
understanding of all beings asrelatives and countless other
indigenous perspectives sharethis fundamental recognition of
interconnectedness.
(11:32):
Eastern spiritual traditionssimilarly honor nature's
capacity to awaken us.
In Buddhism, the Buddha'senlightenment occurred beneath a
Bodhi tree.
Japanese Shintoism recognizeskami, or divine spirits dwelling
within natural features.
Taoism grounds its entirephilosophy in observing and
(11:53):
aligning with natural processes.
Western traditions too, thoughoften characterized by more
separation between humans andnature, contain profound
nature-based spiritual elements.
Humans and nature containprofound nature-based spiritual
elements.
Christian monastics frequentlyestablished communities in
wilderness areas to facilitatecontemplation, while
transcendentalists like Thoreauand Emerson found divine
(12:15):
presence most accessible innatural settings.
What these diverse traditionsrecognize is that nature
provides a unique gateway totranscendent experience, moments
when the boundaries of ourindividual selves seem to
dissolve into something larger.
Psychologists call thisself-transcendence, and research
indicates these experiences areessential for psychological
(12:38):
well-being.
Nature facilitates thistranscendence in several ways.
The vastness of landscapestriggers what researchers call
the small self, a healthydiminishment of ego that,
paradoxically, expands our senseof connection.
Natural settings also engageour sensory awareness fully,
pulling us out of abstractthought and into embodied
(13:01):
presence.
This sensory immersion createsa natural mindfulness that many
spiritual practices attempt tocultivate through more
structured means.
Perhaps most significantly,nature reminds us that we belong
to something ancient andongoing.
When we touch soil, we contactthe same elements that have
sustained life for billions ofyears.
When we follow animal tracks,we participate in relationships
(13:25):
that precede human civilization.
These experiences activate whatsome call our ecological
unconscious, the deep knowingthat we are nature, not separate
from it.
This recognition of belongingoffers a powerful antidote to
the existential loneliness thatcharacterizes much of modern
life.
Antidote to the existentialloneliness that characterizes
(13:47):
much of modern life.
In nature, we remember ourplace in the greater whole,
accessing deeper aspects ofourselves that remain connected
to the living world.
Now let's talk about practicalways to reconnect with nature in
your everyday life.
You don't need to plan anexpedition to the Amazon or
climb Mount Everest toexperience the benefits we've
been discussing.
Nature connection can happenright where you are, with simple
(14:12):
, intentional practices.
Let's start with forest bathingor shinrin-yoku, a practice
that originated in Japan.
Despite its name, it doesn'tinvolve water at all.
Forest bathing is simplyspending time in a forest or
wooded area, moving slowly anddeliberately, using all your
senses to absorb the experience.
Research shows that just twohours of forest bathing can
(14:32):
reduce stress hormones, lowerblood pressure and boost immune
function.
The practice is simple Find awooded area, put away your
devices and wander without aspecific destination, noticing
what you see, hear, smell andfeel.
If you don't have forests,nearby parks and green spaces
(14:55):
offer similar benefits.
The key is presence rather thandistance covered or calories
burned.
Even 15 minutes can make adifference to your well-being.
Gardening is another powerfulway to reconnect or calories
burned.
Even 15 minutes can make adifference to your well-being.
Gardening is another powerfulway to reconnect, whether you
have acres of land or just a fewpots on a windowsill.
Tending plants creates atangible relationship with the
(15:15):
natural world.
The act of nurturing growth,feeling soil between your
fingers and observing themiracle of seeds becoming food,
creates a direct link to naturalcycles.
Studies show that thebeneficial microbes in soil can
actually boost serotonin levels,nature's antidepressant right
in your backyard.
(15:35):
For those who enjoy more activeengagement, consider taking your
regular exercise outdoors.
That morning jog, yoga practiceor strength training session
gains additional benefits whendone in natural settings.
Research shows that greenexercise improves mood and
self-esteem more effectivelythan the same activity performed
indoors.
(15:56):
Even if you're desk-bound forwork, you can bring elements of
nature indoors.
Houseplants aren't justdecorative.
They improve air quality andhave been shown to reduce stress
and enhance focus.
Natural materials like wood andstone, nature photography or
even recordings of bird songs inflowing water can create
(16:16):
micro-connections to the naturalworld throughout your day.
Water connection is especiallypotent for many people.
Swimming in natural bodies ofwater, walking alongside rivers
or simply sitting beside afountain can trigger our innate
affinity for water.
What biologist Wallace J Nicholscalls blue mind, a mildly
(16:37):
meditative state characterizedby calm, peace and happiness.
The consistency of thesepractices matters more than
their duration and happiness.
The consistency of thesepractices matters more than
their duration.
Five minutes of cloud watchingduring your lunch break, tending
to a single plant each morningor making a habit of noticing
the phase of the moon each nightthese small acts build a
(16:58):
relationship with the naturalworld.
Over time, they create whatauthor John Young calls routines
of connection that graduallyreweave us into the fabric of
the living world.
Remember, nature connectionisn't about perfection or
purchasing special equipment.
It's about presence, curiosityand the willingness to step
outside literally andfiguratively and rediscover our
(17:20):
place in the natural world.
Now let's explore how to deepenyour nature connection through
mindfulness practices thatengage all your senses.
These techniques transformordinary nature encounters into
profound experiences of presenceand connection.
The first approach is what Icall sensory immersion.
Next time you're in any naturalsetting, even a small urban
(17:42):
park, try spending three minutesfocusing on each sense, one by
one.
Begin with sight Observe colors, shapes, movements and light
patterns, without labeling oranalyzing.
Then close your eyes and shiftto sound, noticing both obvious
noises, like bird calls, andsubtle sounds like leaves
rustling or your own breathing.
(18:03):
Move to touch, feelingtemperatures on your skin, the
texture of bark or the weight ofa stone in your palm.
Then focus on smell, inhalingthe complex aromas of soil,
plants and air.
Finally, if appropriate, taste,perhaps sampling edible plants
you've identified or simplynoticing the flavor of the air.
(18:25):
Another powerful practice isthreshold sitting, finding a
spot where two ecosystems meet,like the edge of a forest and
field, or water and land.
These transition zonestypically host greater
biodiversity and can mirror ourown internal boundaries.
Sit quietly for at least 15minutes, noticing what emerges
when you become still enough tobe ignored by the wildlife
(18:48):
around you.
For urban dwellers, try thefive-minute nature pause.
This involves finding a livingbeing perhaps a street tree,
flower growing through sidewalkcracks, or even pigeons and
giving it your completeattention.
Notice its unique qualities,its relationship to surroundings
, how it's adapted to urban life.
(19:08):
This brief encounter canprovide surprising moments of
connection in concretelandscapes.
Weather mindfulness isaccessible regardless of where
you live.
Instead of merely enduring rain, wind or snow, intentionally
experience these elements.
Feel raindrops on your skin,notice the distinctive scent
that arises when rain hits dryearth called petrichor, or
(19:32):
observe how your body respondsto different temperatures.
Dawn and dusk offer specialopportunities for connection
through threshold time practices.
These transition periods oftenfeature unique light.
These transition periods oftenfeature unique light, wildlife,
activity and atmosphericconditions.
Even spending five minuteswatching a sunrise from your
(19:56):
window can attune you to naturalrhythms our ancestors knew
intimately.
For those with extremely limitedtime, try micro-practices
throughout your day.
Notice the phase of the moonduring your commute, observe
cloud patterns while waiting inline, or maintain awareness of
which direction is north toorient yourself within the
larger landscape.
Remember that mindful natureconnection isn't about achieving
a particular state, but ratherabout showing up with curiosity
(20:19):
and openness.
These practices don't requirespecial equipment or pristine
wilderness, just yourwillingness to pay attention to
the living world that surroundsus always, even in the most
developed environments.
I know what you're thinking Ibarely have time for lunch, let
alone forest bathing.
Finding time for nature in ourhyper-connected, over-scheduled
(20:41):
lives can feel impossible.
But the truth is the busier andmore urban your life, the more
essential that nature connectionbecomes.
Let's address the elephant inthe room Time constraints.
Most of us aren't workingfour-hour weeks with unlimited
vacation days.
The solution isn't necessarilyblocking off huge chunks of time
.
It's integrating nature intoexisting routines.
(21:03):
Could you take that conferencecall while walking around the
block?
Could your family dinner happenas a picnic once a week?
Even a five-minute green breakbetween meetings can reset your
nervous system more effectivelythan scrolling social media.
Urban living presents anotherchallenge.
Not everyone has access tonational parks or pristine
(21:24):
forests.
But nature isn't just grandvistas.
It's the spider building a webon your balcony, the resilient
dandelion growing throughsidewalk cracks, the changing
patterns of clouds aboveskyscrapers.
Urban nature might lookdifferent, but it's no less
powerful.
Research shows even looking atphotos of natural settings or
(21:46):
listening to nature sounds canprovide measurable benefits.
Technology addiction might beour biggest barrier.
Our devices are designed tocapture attention and create
dependency.
Try establishing techboundaries perhaps no phones
during meals, the first hourafter waking or the last hour
before sleep.
These technology-free windowscreate space for nature to find
(22:09):
you again.
What about our institutions?
Forward-thinking workplaces areincorporating biophilic design,
natural light, living walls,outdoor meeting areas,
recognizing thatnature-connected employees show
greater productivity, creativityand job satisfaction.
If your workplace hasn't caughtup, be the catalyst.
(22:31):
Start a lunchtime walking groupor propose an outdoor
brainstorming session.
In schools, the movement towardgreen schoolyards is gaining
momentum, replacing asphalt withgardens, natural play areas and
outdoor classrooms.
Studies show children learnbetter, exhibit fewer behavioral
problems and develop strongersocial bonds when nature is
(22:52):
integrated into their education.
If you're a parent advocate formore outdoor learning at your
child's school, perhaps mostexciting is the integration of
nature into health care.
From hospitals designed aroundhealing gardens to doctors
writing nature prescriptions.
Medicine is rediscovering whattraditional healing systems
always knew Nature is a powerfultherapeutic ally.
(23:15):
Some insurance companies evencover forest therapy sessions as
preventive care.
Remember that nature connectionisn't another item on your to-do
list.
It's a fundamental aspect ofbeing human that we're
reclaiming.
Start where you are, with whatyou have, and notice how even
small shifts toward the naturalworld can help you feel more
(23:36):
like yourself again.
As we reach the end of ourjourney today, I'm struck by a
simple truth we didn't evolve inshopping malls or office
buildings.
Our bodies, minds and spiritswere formed in relationship with
the natural world.
The disconnection many of usfeel from ourselves, from others
, from meaning, mirrors ourdisconnection from nature.
(23:58):
Throughout this episode, we'veexplored how nature reconnects
us at every level of our being.
In this episode, we've exploredhow nature reconnects us at
every level of our being.
Physically, it reduces stresshormones, improves immune
function and regulates our sleepcycles.
Mentally, it restores ourattention, lifts depression and
calms anxiety.
Emotionally, it opens us to awe, wonder and a sense of
(24:21):
belonging to something largerthan ourselves.
This isn't luxury or indulgence, it's necessity.
Nature Connection isn't justfor hikers and gardeners.
It's essential humannourishment, as fundamental as
clean water or healthy food.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
(24:43):
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
(25:05):
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on instagramat kore fitness az.
Join our community and let'scontinue this journey together.
Until next time, stay, stayhealthy, stay happy and keep
striving for your best self.
(25:26):
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
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