The Healing Power of Nature: How Outdoor Movement Enhances Mindfulness and Mood

Some of my earliest memories are of walking through the woods with my grandfather. He would take me down a winding trail to our little cabin by the lake, a simple place with no electricity or running water, but it was the foundation of my summers on the west coast of Northern BC.

On those walks, he would tell me stories about the "pollywogs", mystical, shape-shifting creatures that lived deep in the forest. I would scan the trees, convinced that if I looked closely enough, I might see one. These adventures weren’t just about getting to the cabin; they were about being immersed in the world around me, listening to the rustling leaves, feeling the damp moss under my hands, and letting my imagination run wild.

Nature wasn’t just a backdrop to my childhood, it was home. Every summer, when I visited my dad, I spent weeks at a time in the woods and on the lake. No power, no distractions, just wilderness. The smell of pine, the rhythm of water lapping against the shore, the feeling of bare feet on sun-warmed rocks. It was simple, but it was everything.

My mother, on the other hand, hated the outdoors. Camping was to be avoided at all costs. The contrast between my parents' relationships with nature made my own love for it even more personal, something I held onto for myself.

Over the years, as life got busier, I spent less time outdoors. But after losing both of my parents within two months, I found myself drawn back to it. Movement felt overwhelming in a gym or structured setting, but outside, it felt organic. Walking didn’t just get me moving, it helped me process. It reminded me to breathe. It gave me space to feel without the pressure of “doing.”

Science backs up what many of us have experienced firsthand: time in nature profoundly affects both physical and mental well-being. Moving outdoors isn’t just exercise, it’s a tool for stress relief, emotional healing, and deepening mindfulness.

The Science Behind Nature’s Healing Effects

1. The Power of Awe: Nature Changes the Brain

There’s a unique feeling that comes from standing beneath towering trees, staring up at a vast night sky, or watching the ocean stretch endlessly toward the horizon. It’s more than beauty... it’s awe.

Awe isn’t just a fleeting emotion; it’s a measurable biological response that affects the brain and body.

• A 2020 study published in Emotion found that experiencing awe reduces pro-inflammatory cytokines, which means it actually lowers inflammation in the body.

• Research from UC Berkeley shows that awe can quiet the brain’s default mode network (DMN), the part responsible for rumination and overthinking. This is why awe-filled moments make us feel more present, less caught up in worries.

• Awe increases vagal tone, which helps regulate the nervous system, promoting relaxation and emotional resilience.

  
  

I’ve felt this firsthand. When I was grieving, I struggled with feeling disconnected, from myself, from others, from life. But standing at the edge of the ocean, watching the waves roll in as the sun dipped below the horizon, I felt small in the best possible way. Grief was still there, but so was something greater.

2. Nature Lowers Stress and Reduces Cortisol

Spending time in green spaces has been shown to lower cortisol levels, reduce blood pressure, and activate the parasympathetic nervous system, the body’s rest-and-digest state.

• A 2019 study found that just 20 minutes in nature significantly lowers stress hormones.

• The Japanese practice of Shinrin-yoku (forest bathing) has been shown to lower heart rate, reduce anxiety, and improve mood.

• Being in natural environments enhances vagal tone, much like awe as described above, which helps regulate the nervous system and promote a sense of calm.

  
  

After my mother passed, I took some time away from work to visit my family from across BC. Everywhere I went, I sought the comfort of nature, whether it be walking on a trail, sitting by the lake, listening to the crashing waves of the ocean, or just sunbathing on the back deck under the trees. I noticed how it helped my breathing slow, how my mind felt less chaotic, how my body softened.

3. Moving Outside Improves Mood and Mental Health

Exercise alone improves mood, but outdoor movement amplifies these benefits. Sunlight exposure boosts serotonin production, and fresh air increases oxygen intake, reducing mental fatigue.

• Studies show that exercising in nature reduces symptoms of depression and anxiety more effectively than indoor workouts.

• Being near water (“blue spaces” like oceans, lakes, or rivers) has a calming effect on the brain, reducing rumination and negative thoughts.

• The rhythmic nature of walking, cycling, or hiking promotes neuroplasticity, helping the brain process emotions and regulate stress.

  
  

On days when my grief felt unbearable, I’d go for a walk by the ocean. The sound of waves crashing was like a metronome, helping me steady my breath. Movement didn’t erase the pain, but it gave it somewhere to go.

How to Integrate Outdoor Movement into Daily Life

Outdoor movement doesn’t have to be intense to be beneficial. The key is to move with intention and presence.

1. Take Mindful Walks

A mindful walk is simply the act of being physically and mentally in your body while in motion.

• Walk without distractions, no music, no phone, just observation.

• Focus on your breath, your steps, and your surroundings.

• Try a “senses meditation” by naming five things you see, four you hear, three you feel, two you smell, and one you taste.

Even when I don’t have time for a long walk, stepping outside for just a few minutes makes a difference.

2. Practice Grounding (Earthing)

Grounding is the act of physically connecting to the earth by walking barefoot on grass, sand, or dirt. Research suggests it:

• Reduces inflammation and pain.

• Improves sleep and energy levels.

• Helps regulate the nervous system.

  
  

I've been doing this instinctively my whole life, taking off my shoes and standing on the sand after a stressful day. There was something deeply calming about feeling connected to the ground beneath me.

3. Use Nature as a Space for Reflection

If grief or stress feels heavy, nature can be a container for emotions.

• Journaling outside can help process difficult thoughts.

• Speaking aloud to a loved one who has passed can create a sense of connection.

• Sitting quietly and just feeling can offer space to let emotions move through.

  
  

Some of my most healing moments have come from simply sitting in nature and letting myself be. No forcing, no fixing, just allowing.

The Takeaway: Nature is a Powerful Healer

I used to think of movement as something I had to do inside, a structured workout, a planned routine. But when I allowed myself to move outdoors, something shifted. It wasn’t just about fitness anymore. It was about feeling. Processing. Breathing.

Outdoor movement isn’t just exercise, it’s a way to reset the nervous system, clear the mind, and reconnect to something bigger than ourselves. Whether it’s a slow walk, a moment of stillness, or simply breathing in fresh air, nature has a way of bringing us back to ourselves.

So if life feels heavy, if the mind feels chaotic, or if movement has lost its joy, step outside. Walk without a destination. Breathe without a goal. Move because it feels good, not because you have to.

Nature is always there, waiting to hold you.