Rooted in Wellness – How nature reconnects us to ourselves

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

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Chapters

• 0:00 Season 4 Kickoff & Introduction
• 9:30 Nature Deficit Disorder Explained
• 15:48 Physical Benefits of Nature Connection

Transcript

Kris Harris: 0:09

Welcome back to the Kore Kast. I'm your host, Kris Harris, and I'm thrilled to kick off season four of our journey together through the vibrant world of health and wellness. Whether you're a fitness fanatic, a Pilates enthusiast or someone just beginning to explore your wellness journey, you're in the right place. In this season, we're going to dive deep into a wide array of topics that matter, everything from the latest in Pilates techniques and fitness trends to essential mental health insights and holistic wellness practices. With nearly two decades of experience as a certified personal trainer, pilates instructor and health coach, I'm here to share expert tips, inspiring stories and practical advice to help you live your healthiest, happiest life. It's time to unlock your true potential. Welcome to Season 4. Hello and welcome to Kore Kast. I'm your host, Kris, and I'm thrilled to have you join me today as we explore a topic that's becoming increasingly important in our fast-paced digital world, rooted in wellness how nature reconnects us to ourselves. In the next 15 minutes, we'll dive into the profound relationship between humans and the natural world, examining how our growing disconnection from nature affects our physical health, mental well-being and spiritual balance. We're living in an era where the average American spends over 90% of their time indoors, where children play outside less than any previous generation and where screen time dominates our attention. But there's good news. Today, we'll explore not only why this disconnect matters, but also practical, simple ways to re-establish our vital connection to the natural world, even in busy urban environments. So stay with me as we rediscover the healing power of nature and learn how returning to our roots might be exactly what we need in these complex times.

Kris Harris: 2:01

Think about your day so far how much time have you spent outdoors times? Think about your day so far how much time have you spent outdoors? For many of us, the answer might be just a few minutes, walking from our front door to the car or briefly stepping outside during a lunch break. We've become a society that exists primarily indoors, surrounded by artificial lighting, climate control and the constant glow of screens. The average American now spends approximately 93% of their life inside. That's about 22 hours per day between homes, offices, vehicles and shopping centers.

Kris Harris: 2:36

Our connection to the rhythms and elements of the natural world has been severed in ways unprecedented in human history. This phenomenon has been termed nature deficit disorder by author Richard Louvre, who first coined the phrase in his landmark book Last Child in the Woods. While not a medical diagnosis, this concept perfectly captures the physical, mental and spiritual costs of our alienation from nature. The statistics are startling. Children today spend less than half the time outdoors that their parents did just four to seven minutes of unstructured outdoor play per day, according to recent studies, compared to more than seven hours daily in front of screens. One survey found that the average child can identify over 1,000 corporate logos, but fewer than 10 local plant species. Adults aren't faring much better. The average office worker spends 1,700 hours annually staring at a computer screen.

Kris Harris: 3:34

Many of us wake up and immediately check our phones, then proceed through days filled with back-to-back Zoom meetings, only to unwind in the evening with Netflix or social media. We've replaced the stars with smartphones, birdsong with notification pings and the rich sensory experience of the outdoors with digital stimulation that engages only our eyes and ears while leaving the rest of our senses unstimulated. This indoor, technology-dominated existence isn't just a lifestyle change. It represents a fundamental shift in our relationship with the natural world that sustained us for countless generations. Our bodies and minds evolved in direct relationship with nature, and this rapid disconnection has consequences that we're only beginning to understand. When we step outdoors and immerse ourselves in natural settings, our bodies respond in remarkable ways. The physiological benefits of nature connection aren't just subjective feelings. They're measurable biological responses that researchers have been documenting with increasing precision over the past few decades. Let's start with what happens to our stress response. Within just 15 to 20 minutes of being in a natural environment, cortisol levels, our primary stress hormone, begin to decrease significantly. A landmark study from Japan's Chiba University measured a 12% drop in cortisol after subjects spent time in a forest compared to an urban environment. This same research documented decreases in blood pressure, heart rate and sympathetic nervous system activity, essentially quieting our fight-or-flight response.

Kris Harris: 5:15

Our immune system gets a remarkable boost from nature exposure as well. Japanese researchers studying forest bathing discovered that spending time among trees increases our natural killer cell activity, specialized white blood cells that help fight virus-infected cells and detect and control early signs of cancer. Remarkably, this immune enhancement persisted for more than 30 days after a three-day forest trip. The secret behind this immune boost? Trees release compounds called phytoncides. Essentially, they're natural antimicrobial oils that protect them from insects and decay. When we breathe these in, our bodies respond by increasing those protective natural killer cells.

Kris Harris: 5:58

Nature exposure also helps regulate our sleep-wake cycles. Morning sunlight is particularly powerful for setting our circadian rhythms, with research showing that people who get more morning sun fall asleep more easily and report better sleep quality. One study found that just one week of camping without artificial light was enough to reset participants' circadian clocks to be in tune with natural daylight patterns. The air quality in natural settings plays a role too. Research from the University of Queensland found that exposure to negative air ions, which are abundant near forests, mountains and moving water, can alleviate depression as effectively as antidepressants for some people, while improving cognitive performance and oxygen uptake.

Kris Harris: 6:42

Physical activity in natural environments, often called green exercise, amplifies the benefits of movement. Studies comparing indoor workouts to identical exercise outdoors show greater reductions in tension, anger and depression, along with increased energy and more commitment to maintaining exercise routines when activities take place in nature, and more commitment to maintaining exercise routines when activities take place in nature. Even our vision benefits from natural settings. The varied depths and distances in outdoor environments give our eyes a break from the fixed distance focus of screens and close work. Researchers have found this may be why children who spend more time outdoors have significantly lower rates of myopia or nearsightedness. Perhaps most fascinating is how quickly these benefits manifest, while longer nature immersions have more profound effects, even micro doses of nature like a 20-minute park visit, show measurable improvements in biomarkers of stress and well-being. Beyond these physical benefits, nature profoundly impacts our psychological and emotional well-being in ways that are becoming increasingly important in our hyper-connected world.

Kris Harris: 7:52

When we examine mental health outcomes, the evidence is compelling. A groundbreaking study published in the Proceedings of the National Academy of Sciences showed that a simple 90-minute walk in a natural setting reduced rumination, that cycle of negative, repetitive thoughts associated with depression, while similar walks in urban settings had no such effect. Brain scans of participants showed decreased activity in the subgenual prefrontal cortex, an area linked to mental illness. When overactive, nature seems to have a unique capacity to restore our depleted attention. We experience what psychologists call attention restoration when immersed in natural environments. Unlike urban settings that bombard us with stimuli demanding our directed attention, nature engages what's called soft fascination, a more effortless form of attention that allows our cognitive resources to replenish. This explains why, after time in nature, many people report improved concentration, increased creativity and enhanced problem-solving abilities. One study of children with ADHD found that symptoms were significantly reduced after activities in green settings compared to activities in indoor or built outdoor environments. Anxiety levels respond remarkably well to natural settings too. Research from the University of Essex demonstrated that just five minutes of exercise in a natural setting improved self-esteem and mood, with the presence of water amplifying these effects.

Kris Harris: 9:26

The blue mind state induced by proximity to water appears to put the brain in a mild meditative state characterized by calm, peacefulness and general happiness. Nature also offers a powerful antidote to the constant partial attention that characterizes our relationship with technology. In natural settings we're more likely to engage in what's called present moment awareness, noticing sensory details like the sound of leaves rustling, the feeling of wind on skin or the patterns of light filtering through trees. This natural mindfulness happens with less effort than formal meditation practices, yet yields similar benefits for emotional regulation. Perhaps most profound is nature's ability to evoke awe, that feeling of being in the presence of something vast that transcends our understanding of the world. That experiences of awe reduce cytokines, inflammatory compounds linked to depression, while expanding our perception of time availability and increasing life satisfaction. For many, nature serves as an emotional regulation tool, a place to process difficult feelings, gain perspective on problems and experience a sense of psychological spaciousness that's increasingly rare in indoor environments. There's something deeply moving about standing beneath a canopy of ancient trees or witnessing a sunset that paints the sky in impossible colors, or feeling the vastness of the ocean as waves crash against the shore. These experiences trigger something profound within us, a sense of awe and wonder that transcends ordinary consciousness.

Kris Harris: 11:11

This spiritual dimension of nature connection has been recognized across human cultures and throughout history. Indigenous traditions worldwide have long held that the natural world isn't just a resource but a living community of which humans are an integral part. The aboriginal concept of dream time, the Native American understanding of all beings as relatives and countless other indigenous perspectives share this fundamental recognition of interconnectedness. Eastern spiritual traditions similarly honor nature's capacity to awaken us. In Buddhism, the Buddha's enlightenment occurred beneath a Bodhi tree. Japanese Shintoism recognizes kami, or divine spirits dwelling within natural features. Taoism grounds its entire philosophy in observing and aligning with natural processes. Western traditions too, though often characterized by more separation between humans and nature, contain profound nature-based spiritual elements. Humans and nature contain profound nature-based spiritual elements. Christian monastics frequently established communities in wilderness areas to facilitate contemplation, while transcendentalists like Thoreau and Emerson found divine presence most accessible in natural settings. What these diverse traditions recognize is that nature provides a unique gateway to transcendent experience, moments when the boundaries of our individual selves seem to dissolve into something larger.

Kris Harris: 12:31

Psychologists call this self-transcendence, and research indicates these experiences are essential for psychological well-being. Nature facilitates this transcendence in several ways. The vastness of landscapes triggers what researchers call the small self, a healthy diminishment of ego that, paradoxically, expands our sense of connection. Natural settings also engage our sensory awareness fully, pulling us out of abstract thought and into embodied presence. This sensory immersion creates a natural mindfulness that many spiritual practices attempt to cultivate through more structured means. Perhaps most significantly, nature reminds us that we belong to something ancient and ongoing. When we touch soil, we contact the same elements that have sustained life for billions of years. When we follow animal tracks, we participate in relationships that precede human civilization. These experiences activate what some call our ecological unconscious, the deep knowing that we are nature, not separate from it. This recognition of belonging offers a powerful antidote to the existential loneliness that characterizes much of modern life. Antidote to the existential loneliness that characterizes much of modern life. In nature, we remember our place in the greater whole, accessing deeper aspects of ourselves that remain connected to the living world.

Kris Harris: 13:53

Now let's talk about practical ways to reconnect with nature in your everyday life. You don't need to plan an expedition to the Amazon or climb Mount Everest to experience the benefits we've been discussing. Nature connection can happen right where you are, with simple, intentional practices. Let's start with forest bathing or shinrin-yoku, a practice that originated in Japan. Despite its name, it doesn't involve water at all. Forest bathing is simply spending time in a forest or wooded area, moving slowly and deliberately, using all your senses to absorb the experience. Research shows that just two hours of forest bathing can reduce stress hormones, lower blood pressure and boost immune function. The practice is simple Find a wooded area, put away your devices and wander without a specific destination, noticing what you see, hear, smell and feel.

Kris Harris: 14:51

If you don't have forests, nearby parks and green spaces offer similar benefits. The key is presence rather than distance covered or calories burned. Even 15 minutes can make a difference to your well-being. Gardening is another powerful way to reconnect or calories burned. Even 15 minutes can make a difference to your well-being. Gardening is another powerful way to reconnect, whether you have acres of land or just a few pots on a windowsill. Tending plants creates a tangible relationship with the natural world. The act of nurturing growth, feeling soil between your fingers and observing the miracle of seeds becoming food, creates a direct link to natural cycles. Studies show that the beneficial microbes in soil can actually boost serotonin levels, nature's antidepressant right in your backyard.

Kris Harris: 15:35

For those who enjoy more active engagement, consider taking your regular exercise outdoors. That morning jog, yoga practice or strength training session gains additional benefits when done in natural settings. Research shows that green exercise improves mood and self-esteem more effectively than the same activity performed indoors. Even if you're desk-bound for work, you can bring elements of nature indoors. Houseplants aren't just decorative. They improve air quality and have been shown to reduce stress and enhance focus. Natural materials like wood and stone, nature photography or even recordings of bird songs in flowing water can create micro-connections to the natural world throughout your day. Water connection is especially potent for many people. Swimming in natural bodies of water, walking alongside rivers or simply sitting beside a fountain can trigger our innate affinity for water.

Kris Harris: 16:32

What biologist Wallace J Nichols calls blue mind, a mildly meditative state characterized by calm, peace and happiness. The consistency of these practices matters more than their duration and happiness. The consistency of these practices matters more than their duration. Five minutes of cloud watching during your lunch break, tending to a single plant each morning or making a habit of noticing the phase of the moon each night these small acts build a relationship with the natural world. Over time, they create what author John Young calls routines of connection that gradually reweave us into the fabric of the living world. Remember, nature connection isn't about perfection or purchasing special equipment. It's about presence, curiosity and the willingness to step outside literally and figuratively and rediscover our place in the natural world.

Kris Harris: 17:22

Now let's explore how to deepen your nature connection through mindfulness practices that engage all your senses. These techniques transform ordinary nature encounters into profound experiences of presence and connection. The first approach is what I call sensory immersion. Next time you're in any natural setting, even a small urban park, try spending three minutes focusing on each sense, one by one. Begin with sight Observe colors, shapes, movements and light patterns, without labeling or analyzing. Then close your eyes and shift to sound, noticing both obvious noises, like bird calls, and subtle sounds like leaves rustling or your own breathing. Move to touch, feeling temperatures on your skin, the texture of bark or the weight of a stone in your palm. Then focus on smell, inhaling the complex aromas of soil, plants and air. Finally, if appropriate, taste, perhaps sampling edible plants you've identified or simply noticing the flavor of the air.

Kris Harris: 18:25

Another powerful practice is threshold sitting, finding a spot where two ecosystems meet, like the edge of a forest and field, or water and land. These transition zones typically host greater biodiversity and can mirror our own internal boundaries. Sit quietly for at least 15 minutes, noticing what emerges when you become still enough to be ignored by the wildlife around you. For urban dwellers, try the five-minute nature pause. This involves finding a living being perhaps a street tree, flower growing through sidewalk cracks, or even pigeons and giving it your complete attention. Notice its unique qualities, its relationship to surroundings, how it's adapted to urban life. This brief encounter can provide surprising moments of connection in concrete landscapes.

Kris Harris: 19:14

Weather mindfulness is accessible 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 dry earth called petrichor, or observe how your body responds to different temperatures. Dawn and dusk offer special opportunities for connection through threshold time practices. These transition periods often feature unique light. These transition periods often feature unique light, wildlife, activity and atmospheric conditions. Even spending five minutes watching a sunrise from your window can attune you to natural rhythms our ancestors knew intimately.

Kris Harris: 19:58

For those with extremely limited time, try micro-practices throughout your day. Notice the phase of the moon during your commute, observe cloud patterns while waiting in line, or maintain awareness of which direction is north to orient yourself within the larger landscape. Remember that mindful nature connection isn't about achieving a particular state, but rather about showing up with curiosity and openness. These practices don't require special equipment or pristine wilderness, just your willingness to pay attention to the living world that surrounds us always, even in the most developed environments. I know what you're thinking I barely have time for lunch, let alone forest bathing.

Kris Harris: 20:38

Finding time for nature in our hyper-connected, over-scheduled lives can feel impossible. But the truth is the busier and more urban your life, the more essential that nature connection becomes. Let's address the elephant in the room Time constraints. Most of us aren't working four-hour weeks with unlimited vacation days. The solution isn't necessarily blocking off huge chunks of time. It's integrating nature into existing routines. Could you take that conference call while walking around the block? Could your family dinner happen as a picnic once a week? Even a five-minute green break between meetings can reset your nervous system more effectively than scrolling social media.

Kris Harris: 21:18

Urban living presents another challenge. Not everyone has access to national parks or pristine forests. But nature isn't just grand vistas. It's the spider building a web on your balcony, the resilient dandelion growing through sidewalk cracks, the changing patterns of clouds above skyscrapers. Urban nature might look different, but it's no less powerful. Research shows even looking at photos of natural settings or listening to nature sounds can provide measurable benefits.

Kris Harris: 21:50

Technology addiction might be our biggest barrier. Our devices are designed to capture attention and create dependency. Try establishing tech boundaries perhaps no phones during meals, the first hour after waking or the last hour before sleep. These technology-free windows create space for nature to find you again. What about our institutions? Forward-thinking workplaces are incorporating biophilic design, natural light, living walls, outdoor meeting areas, recognizing that nature-connected employees show greater productivity, creativity and job satisfaction.

Kris Harris: 22:28

If your workplace hasn't caught up, be the catalyst. Start a lunchtime walking group or propose an outdoor brainstorming session. In schools, the movement toward green schoolyards is gaining momentum, replacing asphalt with gardens, natural play areas and outdoor classrooms. Studies show children learn better, exhibit fewer behavioral problems and develop stronger social bonds when nature is integrated into their education. If you're a parent advocate for more outdoor learning at your child's school, perhaps most exciting is the integration of nature into health care. From hospitals designed around healing gardens to doctors writing nature prescriptions. Medicine is rediscovering what traditional healing systems always knew Nature is a powerful therapeutic ally. Some insurance companies even cover forest therapy sessions as preventive care.

Kris Harris: 23:21

Remember that nature connection isn't another item on your to-do list. It's a fundamental aspect of being human that we're reclaiming. Start where you are, with what you have, and notice how even small shifts toward the natural world can help you feel more like yourself again. As we reach the end of our journey today, I'm struck by a simple truth we didn't evolve in shopping malls or office buildings. Our bodies, minds and spirits were formed in relationship with the natural world. The disconnection many of us feel from ourselves, from others, from meaning, mirrors our disconnection from nature. Throughout this episode, we've explored how nature reconnects us at every level of our being. In this episode, we've explored how nature reconnects us at every level of our being. Physically, it reduces stress hormones, improves immune function and regulates our sleep cycles. Mentally, it restores our attention, lifts depression and calms anxiety. Emotionally, it opens us to awe, wonder and a sense of belonging to something larger than ourselves. This isn't luxury or indulgence, it's necessity. Nature Connection isn't just for hikers and gardeners. It's essential human nourishment, as fundamental as clean water or healthy food.

Kris Harris: 24:37

Thank you for joining me on this episode of the Kore Kast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. Remember, every small step counts 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 link provided in the description. Your support helps us to keep bringing you the Kore Kast every week, packed with valuable insights and expert advice. For more resources, tips and updates, don't forget to visit our website at www. k ore-fit. com and follow us on instagram at kore fitness az. Join our community and let's continue this journey together. Until next time, stay, stay healthy, stay happy and keep striving for your best self. This is Kris Harris signing off from the Kore Kast and I'll see you next week.