Podcast Summary: “The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner”

Released on November 22, 2024

In this insightful episode of “10% Happier with Dan Harris”, host Dan Harris delves into the profound psychological and physiological benefits of spending time in nature with esteemed guest Dacher Keltner, a Professor of Psychology at UC Berkeley. This episode marks the beginning of a three-part series exploring the multifaceted advantages of nature on human well-being.

Understanding Awe and Its Implications

The conversation kicks off with Dan asking Keltner to define awe, a central theme of their discussion.

Keltner explains:
“Awe is an emotion. So it's a brief state that we feel when we encounter things that are vast and that we don't understand, that are mysterious. And then awe initiates a cascade of things that are part of the experience...”
[03:35]

He elaborates that awe not only invokes a sense of smallness in the face of grandeur but also fosters altruistic behaviors and social cohesion. Keltner highlights research indicating that experiencing awe—whether through nature, music, or other vast phenomena—enhances cooperation and resource sharing among individuals. This emotional state serves as a mechanism for integrating individuals into larger social groups, which has been pivotal in human evolution.

Nature as a Premier Source of Awe

When Dan inquires about the connection between nature and awe, Keltner reveals compelling findings:

Keltner states:
“The second most common source of awe around the world is nature... People felt kind of this deep sense of awe in relation to nature.”
[07:59]

He contrasts this with the top source of awe, which he identifies as moral beauty—examples of human kindness, courage, and selflessness. This duality underscores nature’s pivotal role in evoking awe and its subsequent benefits on human behavior and societal bonds.

Evolutionary Significance of Awe

Keltner connects the emotion of awe to evolutionary biology, explaining its role in fostering group selection and tribal cohesion. Humans, being inherently hypersocial, rely on awe to transcend individual interests and align collective efforts, which has been essential for survival and societal development.

Keltner emphasizes:
“Awe is one of the primary [mechanisms] that helps us cooperate and collaborate and sync up.”
[05:52]

Psychological and Physiological Benefits of Nature

The discussion shifts to the tangible benefits of nature on the human brain and body:

Enhanced Cognition and Memory

Keltner references Mark Berman’s research, which demonstrates that exposure to nature improves concentration, attention, and memory. He explains the mechanism behind this:

Keltner explains:
“Awe initiates calm the stress response. They deactivate this region of the brain called the default mode network... and awe starts to calm the mind down.”
[13:23]

By reducing stress and quieting self-focused thoughts, nature allows for greater mental clarity and enhanced cognitive functions.

Improved Sleep Patterns

Nature exposure positively influences sleep quality by regulating the circadian rhythm through sunlight exposure and promoting relaxation, which lowers cortisol levels.

Keltner notes:
“We know that regular walking in nature... helps with sleep.”
[19:16]

Boosted Nervous System Health

Engaging with nature increases vagal tone, enhancing cardiovascular function and boosting the immune system while lowering stress hormones like cortisol.

Strengthened Social Relationships

Spending time in nature fosters trust and bonding, making it a valuable tool for leadership and team-building. Keltner shares anecdotes of doctors and leaders using nature walks to mentor and connect with others effectively.

Keltner shares:
“Using nature as a way to bring out the best of teams...”
[22:40]

Practical Applications: Integrating Nature into Daily Life

Towards the episode’s conclusion, Keltner offers actionable advice on harnessing nature’s benefits:

1. Intentional Observation:

   • Keltner advises:
     “Just look at the sky intentionally... it activates a lot of goodness in the human nervous system.”
     [31:14]

2. Walking and Gardening:

   • Engaging in regular walks in natural settings or gardening can significantly reduce stress and enhance cognitive functions.

3. Rewilding Urban Spaces:

   • Even in cities, creating green spaces and integrating nature into daily environments can replicate many of the benefits associated with wild nature experiences.

4. Utilizing National Parks:

   • With 467 national parks across the U.S., Keltner encourages making regular visits to these natural sanctuaries to practice contemplative nature experiences.

Keltner emphasizes the accessibility and simplicity of these practices, making nature’s benefits attainable for everyone.

Conclusion

Dan Harris wraps up the episode by highlighting the transformative potential of integrating nature into our lives. He teases the next episodes in the series, which will explore accessing nature’s benefits in urban settings and the science of walking. The conversation underscores nature as a form of healthcare, capable of nurturing both mental and physical well-being through simple, intentional practices.

Notable Quote:
Keltner encapsulates the essence of the discussion:
“Nature is healthcare in many ways.”
[11:36]

This episode provides a comprehensive exploration of how nature fundamentally enhances human cognition, emotional well-being, and social connections, supported by scientific research and practical recommendations.