I've just come back from the Dolomites, and one thing kept tugging at my attention. Not in a vague, how beautiful kind of way, even though it was utterly beautiful, but more In a biological way. I was walking through hills, looking out at tree lines, stepping onto grass with bare feet, breathing differently without even trying because the air was so fresh.
I've just come back from the Dolomites, and one thing kept tugging at my attention. It was the green. Not in a vague, how beautiful kind of way, even though it was utterly beautiful, but more In a biological way. I was walking through hills, looking out at tree lines, stepping onto grass with bare feet, breathing differently without even trying because the air was so fresh. And then my data sent me a clue. My Heart Rate Variability, oneof my favourite markers of recovery and resilience, hit its highest point all year: 146, on the day I was outdoors, in the green, grounding and glowing because of it. Was it just scenery? Or was it science? This week, I’ve been looking at the science of green space and biophilia. Why does being around greenery seem to change biology so quickly? Let's dive in...
Where insight becomes impact
What I’ve been looking at this week…
Biophilia is the idea that humans are drawn to nature and seem to function better when it is around us. And here’s something that almost no one talks about when they talk about nature: your brain may simply find natural patterns easier to process than the patterns of modern life. Which, if you think about how much of modern life involves screens, spreadsheets, and staring at walls, is not entirely surprising.
Trees, leaves, branches, clouds, even grass are full of repeating shapes called fractals. These are natural patterns the brain seems to find easier and more soothing to process than the sharp edges, flat surfaces, and visual clutter of modern life. A 2025 study found that natural fractal patterns are especially good for stress recovery and calm, improved mood, better cognitive function and lower chronic disease risk. (PMID 39370878). Heart rate and blood pressure drop and HRV increases, indicating a switch from defence mode to repair mode.
And then there is the long view. In the Dolomites, I noticed I was constantly looking further, across valleys, along tree lines, up toward mountain ridges. My eyes, seemed relieved to have something more meaningful to do than toggle between tabs and tasks! Biophilic design research includes the idea of prospect, meaning an unimpeded, open view over distance. This can help an environment feel safer and more restorative. In contrast, cramped, enclosed, visually busy spaces may keep the brain more vigilant.
So green may help in two simple ways: it gives your eyes softer patterns to process, and it gives your gaze somewhere to go. And that matters because what you look at all day becomes part of your physiology. Even viewing nature scenes has been shown to support better recovery after stress than urban scenes. So yes, if you cannot get outside, at least let your eyes have a little botanical break and look at a plant instead of an inbox. Your houseplant may not be the Dolomites, but it is still a better visual companion than 47 unread emails.
That is what I find so intriguing. Nature may not just calm you because it is beautiful. It may calm you because it places less load on the brain.
And that is a very different way of thinking about green. Not just as scenery, but as stress relief through the eyes.
That is why my HRV reading interested me so much. One reading does not prove causation. HRV is influenced by sleep, training load, hormones, hydration, illness, temperature, and stress. But clues matter. And what intrigued me was that my clue matched the direction of the science.
Track it to hack it.
What I’ve been monitoring this week…
My favourite devices this week are low-tech: a window, a screensaver, and one very hardworking houseplant.
If you’re choosing a houseplant, to look at, go for something with gentle repeating patterns. Ferns are ideal. Trailing ivy, and small branching plants work well too. They all give the eye softer shapes and layered greenery rather than big blunt leaves
And if you’re sitting at your desk, make your screensaver earn its keep. Think tree lines, forest canopies, mountain ridges, coastlines, or cloudscapes. Something with distance, depth, and natural pattern. Not abstract blobs. Not a default corporate gradient. And probably not your children from 2014 unless they happen to be standing in a forest!
Then there is the window. Not just for daylight, but for distance. The modern eye spends most of the day in close-up mode: laptop, phone, document, reply, repeat. A window gives your gaze somewhere further to travel. Better still if there are trees, sky, rooftops, or horizon lines involved. Angle your chair towards a view rather than a wall.
From knowing to doing.
What this means for YOU… When you look out of window, this week do these three things: 1. Blink fully. 2. Drop your shoulders. 3. Look for the furthest green or horizon point you can find and let your eyes rest there for 20 seconds That is the 20-20-20 rule: every 20 minutes, look at something at least 20 feet away for 20 seconds. This reduces digital eye strain. Screen work keeps your eyes in constant close-focus, reduces blinking, and dries the surface of the eye. Distance looking lets the ciliary muscles relax, and a full blink helps reset the tear film that protects the front of your eyes.
And here is the part I like most: when your gaze settles on something naturally green, you are giving your brain a visual cue of safety.. And when your brain feels safer, your attention and productivity improve.
💼 Case in point: A founder I work with kept hitting a wall around 4pm. Tired, heavy eyes, heavy head. So I told her do follow the 20-20-20 rule. What changed was remarkably useful. Her breathing rate dropped from her usual 22 breaths per minute during heavy screen work to 12 breaths a minute after these visual resets. And over time, when I testerdher cortisol, her afternoon levels came dow to better match a natural circadian rhythm, where cortisol should gradually decline through the day rather than stay unnecessarily elevated later on. Her words were even better than the numbers: “My eyes feel less strained, and my brain feels more alert.” Sometimes productivity does not need more pressure. It needs a better view.
🎯 If you'd like to make decisions with precision based on your personal data and using devices that are specific for you, then book a private consultation and let's start to decode your health.
Where you’ll find me…
Last week: I was in South Tyrol, speaking in one of the most beautiful parts of the world. I never take that for granted. To travel, to speak, and to leave something meaningful behind each time always feels like a real privilege. This week: Glasgow calls. I'll be speaking to business owners and professionals about putting health at the heart of their business plan. Next week: Back in Brighton, testing gut health.
A thought to pause on…
“Sometimes the fastest way to feel better is to look further. A better view creates a better state."
Wishing you a wonderful week ahead (that's 168 hours of your Million Hour life!! Dr Alka
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