touch grass: the science of getting outside
somehow unable to recall a single thing we just saw. We got a quick dopamine hit, sure — but it faded almost instantly, leaving us feeling worse than before.
What if there were a better way to get that feel-good boost — one that actually lasts?
That's the conversation Dr. Paige and Melinda Murphy recently had on the Dual Force podcast. Their conclusion? Getting outside isn't just nice to do. It's biologically essential.
Artificial Dopamine vs. the Real Thing
Our society has made comfort and convenience the ultimate goals. We can watch sports from our couch instead of at a stadium. We can run on a treadmill while watching someone else run a trail on the built-in screen. We can scroll through endless content without ever leaving our chairs.
These activities deliver what the hosts call "artificial dopamine" — a temporary hit that doesn't translate into overall wellness. The key word is temporary. You feel a brief spike, then a drop, and then you reach for the phone again.
Contrast that with what happens when you step outside: sunlight hits your eyes, your feet touch the ground, you hear birds, you see trees. The research shows that the benefits of outdoor exposure last longer than the fleeting buzz of a screen. Your body is immersed in rich, varied sensations — and that's exactly what it was designed for.
Your Nervous System Is Still Living in the Caveman Era
Here's where it gets interesting. Our brains are highly developed, but our bodies are still operating on ancient wiring. Your nervous system can't tell the difference between a scary video on your phone and an actual physical threat. Both trigger your sympathetic "fight or flight" response.
This is where grounding comes in. When you place your hands or feet on grass, smell something natural like lavender, or simply look around and count what you see in your environment, you activate your parasympathetic nervous system — the "rest and digest" mode that signals to your body: We're safe. There's no dinosaur coming after us.
The more you practice grounding outdoors, the more your body learns to relax. One host shared her own experience: after returning to regular outdoor trail running, her energy improved, her mood lifted, and she stopped snapping at people. Small changes, big impact.
The Science Backs It Up
This isn't just feel-good talk. Studies on exposure to nature — including grounding practices — show that time outdoors:
Shifts brain signaling toward restorative alpha waves
Reduces sympathetic nervous system inflammation (a major factor in chronic illness and chronic pain)
Decreases cortisol levels when you're surrounded by greenery
May slow dementia progression thanks to the calming, low-distraction environment
For anyone struggling with chronic illness or chronic pain, this is especially important — because the first thing people tend to cut when they're hurting is time outdoors. It's too painful, too exhausting, or requires too much help. But the body still craves that natural dopamine boost, so it turns to screens and indoor comfort instead. It's a cycle worth breaking, even in small doses.
City vs. Nature: It's Not All or Nothing
You don't need to live next to a national park to benefit. Being outside at all is better than being inside. But the research suggests a gradient:
Any outdoor time is a win — even five minutes standing by a window or touching a tree
City streets with some trees and flowers are good
Green spaces with dense trees and grass are significantly better at lowering cortisol
The difference comes down to stimulation. In a dense city like New York, your senses are bombarded — traffic noise, crowds, devices, sirens. Your mind shrinks inward to cope. In a park or on a trail, there's less distraction. Your mind can expand. That's why even New York City has Central Park: a pocket of calm in the chaos.
The takeaway? Enjoy the city, but be mindful of how your body responds — and make time for green spaces too.
Grounding Techniques You Can Try Today
The beauty of grounding is that it requires no equipment and no planning. Try one of these the next time you're outside:
Touch the ground. Place your hands or bare feet on grass, dirt, or the bark of a tree.
Engage your senses. Smell something natural — lavender, pine, fresh rain on pavement.
Listen. Bird songs, wind through leaves, or even white noise and EMDR sounds (available on YouTube) can help regulate your nervous system.
Look around and count. Identify five things you can see in your environment. This simple act pulls you into the present moment.
Be present while moving. If you're running a trail, you have to pay attention to rocks and roots — that forced awareness is its own form of mindfulness.
The Bottom Line
Choose curiosity over judgment. After any activity — scrolling, watching TV, running outside, sitting in a park — ask yourself: How do I actually feel right now? Did this give me something positive?
You don't have to do the same thing every day. Variety matters. The goal is simply to reintroduce a little more time outside into your life — time that society has gradually stripped away — and to notice the difference it makes in your body and mind.
Even five minutes counts. Touch some grass. Breathe. Remind your body it's safe.
