Imagine walking into an office or home where harsh fluorescent lights buzz overhead, stark white walls surround you, and the only connection to the natural world is a tiny window overlooking a parking lot. For many of us, these artificial environments are a daily reality, leaving us feeling drained, unfocused, and on edge by the end of the day.
But it doesn't have to be this way! Picture instead a space where natural light streams through large windows, indoor plants create pockets of living green, and the gentle sound of moving water helps ease the mind. There's powerful science behind it — research in biophilic design shows that integrating natural elements into our living spaces can enhance cognitive function and emotional well-being. As science continues to explore the connection between the built environment and mental performance, biophilic design is emerging as a powerful tool for creating spaces that support cognitive function and healthy habits.
The Science Behind Biophilic Design and Cognitive Function
Biophilic design taps into our innate connection with nature, and research over the years has shown how incorporating natural elements into architecture helps us feel and function at our best. Exposure to natural elements such as plants, sunlight, and water features has been shown to enhance focus and attention by reducing mental fatigue and allowing the brain to recharge and maintain better cognitive performance throughout the day.
Natural environments are also proven to lower cortisol, the body’s primary stress hormone.[1] Moreover, research has found that nature-inspired spaces promote creative thinking and innovation.[2] The presence of natural materials and organic shapes encourages the brain to enter a relaxed yet alert state, ideal for brainstorming and solving complex problems.
Two recent studies build on these findings and reveal how natural elements in our surroundings affect the brain. The first focuses on emotional regulation, while the second explores neuroplasticity — the ability of the brain to form new connections and build new habits, including changing the way we see alcohol.
Research Shows Benefits of Natural Elements for Emotion Regulation
Studies consistently show that natural elements in architecture also improve mood and emotional regulation. A comprehensive 2024 review in the Journal of Environmental Psychology that analyzed dozens of studies reveals fascinating insights into how even small doses of nature — indoor plants, nature images, or even virtual reality scenes — help us better manage our emotions.[3] These findings are particularly relevant for those of us spending most of our time indoors and looking for ways to create more emotionally supportive spaces. Here’s what the researchers discovered in more detail.
- Simply viewing nature images for a few minutes reduces rumination and worry. In one study, participants with high stress or anxiety levels who viewed nature images twice daily reported less worrying compared to those who viewed urban scenes. Another study showed that looking at even a single flower image reduced stress markers in the body and calmed activity in brain regions associated with emotional processing.
- Virtual nature experiences showed promise, too. One study found that watching 4-minute virtual reality nature scenes (showing forests, beaches, or mountains) helped reduce worry over several weeks, especially among people who regularly spent time in outdoor nature. Interestingly, the effects were more pronounced for those who had previous experience with virtual reality, suggesting that with practice we might get better at using these tools for emotional regulation.
- Nature-based interventions seem to work through multiple pathways. Beyond providing a pleasant distraction, natural elements appear to shift our attention away from internal worries and support more adaptive ways of processing emotions. For instance, one study found that people with a stronger connection to nature were more likely to use "cognitive reappraisal" — a strategy that involves changing how we think about stressful situations.
These findings suggest that thoughtfully incorporating natural elements into our indoor spaces actively supports our emotional well-being and helps us better manage daily stresses.
Nature, Neuroplasticity, and Brain Health
In addition to helping us regulate our emotions, there’s another substantial benefit to “inviting” nature into our indoor spaces. A 2020 study in Environment International found that repeated exposure to biophilic environments had a restorative effect on the brain — a key element in changing our relationship with alcohol.[4]
The researchers conducted a sophisticated experiment with 100 participants, using virtual reality and biomonitoring sensors to measure how different indoor environments affected stress recovery and brain function. They created four different virtual offices: a standard office with no natural elements, one with indoor greenery (plants, water features, and natural materials), one with windows offering views of nature, and one combining both approaches.
The results were striking: People in the "biophilic" (nature-enhanced) environments showed markedly better recovery from stress, with their nervous systems shifting more quickly into a restorative state. This effect was particularly pronounced during the first four minutes of exposure to these environments, suggesting that even brief connections with natural elements trigger positive changes in brain function. Blood pressure decreased more significantly in the nature-enhanced spaces, and participants reported lower anxiety levels — especially in rooms with windows offering views of nature.
What makes these findings especially relevant for those changing their relationship with alcohol is the insight into how our surroundings can support neuroplasticity — the brain's ability to form new neural pathways. The researchers found that natural environments help activate the parasympathetic nervous system (our "rest and digest" mode) and reduce activity in brain regions associated with stress and anxiety. These results suggest that thoughtfully incorporating natural elements into our living spaces supports the brain's healing and rewiring processes during lifestyle changes.
Bringing Biophilic Design Into Your Space
You don’t need a complete architectural overhaul to enjoy the benefits of biophilic design. Here are some simple ways to bring natural elements into your everyday environment.
1. Let the Light In
Open blinds or curtains to let in as much natural light as possible. If your space lacks access to natural light, consider installing full-spectrum light bulbs that mimic the qualities of sunlight.
Research shows that exposure to natural light regulates circadian rhythms, improving both cognitive performance and emotional regulation. If you have control over your schedule, try to work during daylight hours to align with your body's natural rhythms.
2. Bring Nature Indoors by Adding Plants
Add potted plants to your living or working area, focusing on species that thrive indoors like pothos, peace lilies, or spider plants. Studies show that even small doses of nature reduce stress and improve focus.
Place a plant on your desk to provide a calming visual element that supports your emotional well-being. If you’re short on time for maintenance (or don’t have a green thumb), start with low-care plants such as succulents or air plants.
3. Use Natural Materials
Replace synthetic furnishings with items made from natural materials such as wood, stone, or bamboo. For example, swap a plastic desk organizer for a bamboo one or add a wool rug to your space.
According to research, natural materials create an environment that encourages cognitive reappraisal — the process of reframing how you perceive stressors — which is linked to improved emotional resilience.
4. Create a Virtual or Visual Connection to Nature
Hang nature-themed artwork or photos where you’ll see them often. Visual representations of nature can still have a calming effect on the brain, improving focus and emotional well-being.[5] (Even a few minutes reduces rumination and worry!) Place these visuals in areas where you often look — for example, above your desk or as your phone wallpaper — to provide a constant calming influence.
5. Incorporate Water Elements for Restorative Brain Recovery
Add a small tabletop fountain or aquarium to your space to introduce the soothing sound of water. If physical water features aren’t feasible, use a sound machine or app that plays flowing water sounds. The sound of flowing water has been shown to reduce stress and enhance mental clarity, making it easier to stay focused and productive.[6] Position the water feature within earshot of where you spend the most time for maximum impact.
Summing Up
Biophilic design goes beyond aesthetics: it’s a powerful reminder of our innate connection to nature and our ability to heal and thrive. By intentionally incorporating natural elements into our spaces, we’re actively supporting our brain’s capacity to adapt, recharge, and grow.
The research is clear: even small changes — an extra plant on the windowsill or a bit more natural light — unlock significant benefits for our cognitive function and emotional well-being. Nature has always been part of us, and by inviting it into our daily lives, we reconnect with its transformative power to help us live with clarity, resilience, and purpose.
