5 Ways to Get Outside This Spring (And Why Your Mind and Body Will Thank You) From a Somatic Therapist

There’s something miraculous about spring. Don’t get me wrong, I love the cozy slowing down of winter but after gray skies and rain, bare trees, and needing a sweater (if you live in California like me) or a giant parka (if you live anywhere else) to run the smallest errands it can feel so good when the world thaws. The sun is out a bit longer, birds fill branches, and color returns to the trees and flowers and seems to awaken the colors inside of us as well.

If you’ve been feeling sluggish, overwhelmed, or just a little “meh,” getting outside could be exactly what your nervous system needs and a big boost to your emotional well-being. And no, you don’t have to scale a mountain or run a marathon (unless that’s your thing). Even small doses of nature can have a big impact.

So, let’s dive into 5 easy ways to get outside this spring—and explore the science-backed benefits for your brain, body, and soul.

1. Take a Morning Walk—Before the World Fully Wakes Up

There’s something peaceful about early spring mornings: soft light, cool air, birdsong. A 15-30 minute walk around your neighborhood or a nearby trail can ground your day in calm and presence.

Why it helps: Morning walks regulate your circadian rhythm (hello, better sleep!) and exposure to natural light first thing helps reduce cortisol, the body’s main stress hormone. Walking itself also activates the parasympathetic nervous system—your body’s built-in “chill” mode.

Mindfulness tip: Try leaving your earbuds at home and just listen. Notice the crunch of gravel, the rustle of leaves, the rhythm of your breath.

2. Have a Picnic in the Park (Even a Mini One)

You don’t need a fancy basket or an Instagram-worthy spread. Grab a sandwich, a blanket, and a book, and plop down under a tree. Or invite a friend and soak up some vitamin D together.

Why it helps: Being outdoors naturally lowers your blood pressure and decreases levels of stress and anxiety. Sunlight boosts serotonin, your brain’s feel-good chemical, making you feel more grounded and content.

Mindfulness tip: Try eating slowly and paying attention to taste, texture, and how your body feels. Being present with your food—even just for 10 minutes—can be surprisingly soothing.

3. Start a Tiny Garden or Plant Something—Anything

You don’t need a yard to grow things. A pot of herbs on your windowsill, a tomato plant on your balcony, or a little container garden can connect you to nature in a tangible way.

Why it helps: Gardening has been shown to lower cortisol levels, reduce depression, and increase feelings of vitality. Tending to something living also creates a sense of responsibility and routine—which can be incredibly healing when life feels chaotic.

Mindfulness tip: Get your hands in the dirt. Feel the texture, the coolness, the smell. Let yourself slow down and appreciate the process.

4. Move Your Workout Outside

Whatever your usual movement practice is—yoga, stretching, strength training, or dance—try taking it outdoors. Find a quiet patch of grass or a bench at the park. Your body (and nervous system) will thank you.

Why it helps: Outdoor movement reduces mental fatigue and improves concentration. It also gives your nervous system a break from indoor stimuli like screens, artificial lights, and background noise.

Mindfulness tip: Pay attention to how your body feels as it moves. Feel the breeze on your skin. Notice your surroundings as you flow or stretch.

5. Go on a “Noticing Walk” (No Destination Required)

This is a walk with one goal: to notice. Notice five colors. Notice three different bird calls. Notice how the light hits the trees. This isn’t about fitness—it’s about presence.

Why it helps: Practicing mindfulness in nature boosts emotional regulation and reduces rumination (aka the mental hamster wheel). Your brain switches from “doing” mode to “being” mode, which helps your nervous system unwind.

Mindfulness tip: Try this simple grounding technique: find one thing you can see, one you can touch, one you can hear, one you can smell. It brings you into the here and now, gently and effectively.

Nature Is Healing—Simple and Available (Maybe With Some Travel)

I want to fully acknowledge that not everyone lives somewhere with super easy access to nature. You might need to drive to get to a park that is nice or safe or it might require energy or help to get outside if there are physical barriers that make that challenging. Nature can be so good for us that it might just be worth it!

You don’t need to change your life to change how you feel. A few moments outside each day—just being, breathing, noticing—can do wonders for your emotional well-being and nervous system. Spring is an open invitation to reconnect with the world around you. Answering that invitation doesn’t have to be grand. Just open the door. Step outside. Let nature do what it does best.

Here’s to fresh air, blooming things, and finding peace in the simplest places.