10 Health Benefits of Nature Therapy And Unplugged Retreats
We weren’t designed to stare at screens for 10 hours a day or be bombarded by notifications every 15 minutes. But that’s modern life.
Our nervous systems are fried, our attention spans are shot, and we’re constantly “on” yet rarely present. The result? Stress, burnout, anxiety, chronic fatigue… the usual suspects.
Now imagine this instead: waking up to bird songs, breathing in fresh mountain air and moving slowly through your day without checking your phone. No deadlines. No Zoom meetings. Just space. Space to rest, reflect and reconnect.
That’s the magic of nature therapy and unplugged nature retreats.
The science backs it up too. Studies show time in nature lowers cortisol, improves sleep, strengthens your immune system, and even boosts creativity. In Japan, this is called Shinrin-yoku—forest bathing—and it’s prescribed by doctors as preventative medicine (a practice that is growing around the world).
But beyond the data, there’s something deeper happening. Nature reminds us we’re part of something bigger. It brings us back into our bodies. Into the moment. It quiets the noise and turns up the volume on what really matters most in life.
Whether you’re planning your own retreat or just craving a reset, this post explores 10 science-backed health benefits and reasons why unplugging in nature is one of the best things you can do for your health… and your sanity.
1. Lowers Stress and Cortisol Levels
Spending time in natural environments can significantly reduce stress and there is a lot of research on the benefits of forest therapy practices for improving overall mental health.
A systematic review and meta-analysis on PubMed found that forest bathing effectively lowers cortisol levels, the body’s primary stress hormone. Even short periods in a forest setting can activate the parasympathetic nervous system, which promotes relaxation and reduces stress.
Additionally, the calming effect of nature isn’t just psychological; it’s physiological. The sights, sounds, and smells of the forest environment contribute to this stress reduction, making nature therapy a holistic approach to managing stress and anxiety.
Incorporating regular nature walks or forest bathing sessions into your routine can be a simple yet effective strategy to combat daily stressors. It’s an accessible form of therapy that requires no special equipment—just a willingness to step outside and engage with the natural world.
2. Boosts Mood and Mental Health
Exposure to nature has been linked to improved mood and mental well-being.
Studies indicate that spending time outdoors can increase the production of serotonin and dopamine, neurotransmitters associated with feelings of happiness and pleasure. This natural boost can help alleviate symptoms of depression and anxiety.
The combination of physical activity, fresh air, and natural light contributes to this mood enhancement. Engaging with nature encourages mindfulness and presence, allowing individuals to disconnect from daily stressors and reconnect with themselves.
Whether it’s a walk in the park, a hike in the mountains, or simply sitting by a lake, immersing oneself in nature provides a therapeutic escape that nurtures mental health.
3. Improves Sleep Quality
The calming effect of nature helps regulate sleep cycles, leading to more restful nights.
Natural environments can enhance sleep quality. Research shows that exposure to green spaces is associated with better sleep patterns, particularly among men and individuals aged 65 and older.
The reduction in stress and anxiety from spending time in nature also contributes to improved sleep. Lower cortisol levels and increased relaxation make it easier to fall asleep and stay asleep throughout the night.
Incorporating elements of nature into your daily routine, such as evening walks in a nearby park or maintaining houseplants, can have a positive impact on your sleep quality.
I recommend starting your day with a mindful walk during the golden hour after sunrise and if you’re struggle with insomnia, try an unplugged nature retreat for at least 3-7 days for a full nervous system reset.
4. Strengthens the Immune System
Time spent in forests can boost immune function.
Trees emit natural compounds called phytoncides, which have antibacterial and antifungal properties when inhaled. These phytoncides increase the activity of natural killer (NK) cells in our bodies that play a crucial role in combating infections and tumors.
Regular exposure to forest environments has been shown to enhance the body’s defence mechanisms, making individuals more resilient to illnesses. The benefits of this immune boost can last for several days after the nature exposure.
Engaging in activities like hiking, camping, or simply spending time in wooded areas can be a natural and enjoyable way to support your immune health.
5. Increases Focus and Attention Span
Nature therapy can enhance cognitive function, including improved attention and focus.
A study found that walking in natural settings significantly boosts executive function and attention, suggesting potential benefits for individuals with attention-related disorders.
The concept of Attention Restoration Theory (ART) explains that natural environments provide restorative experiences that replenish depleted cognitive resources. This restoration leads to better concentration and mental clarity.
Incorporating regular breaks in natural settings, even brief ones, can help maintain high levels of focus and productivity throughout the day.
6. Enhances Creativity and Problem-Solving
Immersion in nature can foster creativity. Research indicates that individuals who spend time in natural environments experience a boost in creative thinking and problem-solving abilities.
This effect is attributed to the calming and restorative properties of nature, which allow the mind to wander freely and form new connections.
The absence of digital distractions during unplugged retreats further amplifies this creative boost. Without the constant influx of information, the brain can engage in deeper thought processes and innovative thinking.
Whether you’re an artist seeking inspiration or a professional tackling complex problems, spending time in nature can provide the mental space needed for creative breakthroughs.
7. Encourages Mindfulness and Presence
Nature invites slowness and mindfulness. The natural environment, with its gentle stimuli, encourages individuals to be present in the moment, fostering a state of mindfulness that is beneficial for mental health.
Engaging with nature allows for a break from the constant demands of technology and daily life, providing an opportunity to reconnect with oneself and the surrounding environment. This practice of mindfulness can lead to reduced stress and increased overall well-being.
Incorporating nature walks, gardening, or simply spending time outdoors into your routine can be an effective way to cultivate mindfulness and presence.
8. Deepens Emotional Resilience
Spending time in nature can be emotionally cathartic.
Being away from distractions creates space to process difficult emotions and reflect deeply. Many unplugged retreats intentionally include journaling, meditation, or group sharing to help this unfold.
Nature also helps us reconnect with a sense of awe and humility—standing at the base of a mountain or under a star-filled sky puts things in perspective. It softens emotional tension and strengthens our inner ability to handle stress or change.
Research has found that nature exposure can improve emotional regulation and resilience. One study found it helps reduce rumination—a major factor in anxiety and depression.
In other words, nature doesn’t just calm us—it strengthens us emotionally from the inside out.
9. Supports Heart Health
Time in nature has measurable cardiovascular benefits. Being outdoors lowers blood pressure, slows heart rate, and reduces sympathetic nervous system activity (that fight-or-flight state we live in far too often).
Forest bathing in particular has shown direct links to improved heart health in clinical studies. This isn’t just about exercise—simply being surrounded by trees has an effect.
Reduced stress, more movement, better breathing, and deeper rest all contribute to cardiovascular wellness. That’s a solid case for trading screen time for green time.
Over time, regular immersion in nature could be one of the simplest and most effective forms of preventative care.
10. Builds a Sense of Connection and Purpose
Many people leave unplugged retreats with a renewed sense of purpose. Nature has a way of reminding us we’re part of something bigger—something interconnected. It quiets the noise and amplifies what matters.
Researchers have found that time in nature increases feelings of connectedness, not just to the earth, but to other people too. That can be deeply healing in an age of disconnection and overstimulation.
Group retreats amplify this by creating shared moments of meaning. Community, reflection, nature—it’s a powerful combo that helps people find clarity, direction, and inner alignment.
When you step away from the noise, you often discover the signal you’ve been missing.
Unplugging And Tuning Into The Rhythms Of the Natural World
Unplugged retreats and nature therapy aren’t just a wellness trend, they’re a return to something ancient and essential. Your body, mind, and spirit were built for the rhythms of the natural world. It’s where we remember how to breathe, how to feel, and how to be.
These benefits don’t require a plane ticket to Patagonia (though, hey, not a bad idea). Even short, regular doses of nature make a difference. The key is making it a habit, not a once-a-year escape.
If you’re feeling burned out, stuck, or just disconnected—try nature first. It might be the wisest coach, therapist, and creative muse you’ve never hired.
And if you’re building a business around nature-based retreats or coaching, this is your invitation: the medicine is real. Let’s help more people find their way back to it.
I have been running mindful hiking retreats for the last 7 years that integrate mindful awareness, experiential learning and community building practices.
I also run an online community for experience creators called Social Creators that helps creative leaders build hybrid online/offline group coaching communities.
I love exploring new places, flying my drone and sharing my adventures on my Instagram.
