Unplugged & Amazed
The surprisingly powerful mental reset hiding in your backyard
This month inside my Breathing & Balance Hub membership, I’ve been gently (okay, maybe slightly insistently) encouraging people to get outside more. And not just because “it’s summer”.
The thing is, when your brain feels like it’s been running a marathon on a treadmill made of emails, meetings, and mental gymnastics… what it really needs isn’t another productivity hack. It needs a reset.
A gentle one.
One that looks very much like stepping outside and staring at a tree.
Meet “Soft Fascination”.
It’s a term that describes the kind of attention you give when you're watching leaves blow around or a bird bob its head or sunlight flicker through branches.
You’re paying attention… but not on purpose. It’s the opposite of trying to concentrate. It’s attention without trying.
Not only does it sound delightful, but it also happens to be incredibly good for your brain.
Hard Focus Isn’t Always a Good Thing
Most of us run on “hard focus” all day — responding, solving, revising, planning, remembering who or what still needs a follow-up.
That kind of focus burns energy fast and eventually, you hit a wall. Think: decision fatigue, irritability, brain fog, and the “why am I even doing this again?” spiral.
Soft fascination lets your brain breathe. No expectations. No effort. Just subtle engagement. Picture settling into a hammock without your phone or a book and just absorbing what’s going on around you.
It really is that simple… and benefits abound.
Short bursts of soft fascination have been shown to lead to:
Better mood
Easier problem-solving
A sense of grounded calm
Which sounds like something myself and everyone I know could use a bit more of these days.
Nature’s the Perfect Playground for It
Sure, you can experience soft fascination watching a candle or listening to rain. But nature is the MVP. It’s full of patterns and textures and rhythms that draw your attention without overwhelming you.
And if you want to really soak it in, try a little forest bathing, a practice pioneered by the Japanese and beloved by people globally. You’re not trying to get anywhere – hiking boots are NOT necessary – you’re just being in nature. Breathing it in. Letting it work its “you’re part of a greater whole” magic on you.
It’s mindfulness meets moss… and there doesn’t even need to be moss. Just a few quiet minutes in a park, your backyard, or that scraggly row of trees behind the grocery store can help your nervous system downshift.
Want a Bonus Boost? Try This Breathwork Technique
I’m not one to just tell you to get outside and marinate in the outdoorsiness of it all. No, I’m gonna tell you to get outside and marinate and breathe.
And if you’re thinking “I have to concentrate on my breathing”, don’t you worry – all the fractals and other things that make nature so healthy for us will still be there in the background, softly fascinating you.
This breathwork technique pairs perfectly with a little outdoor time. It’s soothing, it’s simple, and it gives your nervous system the signal to chill.
Here’s how it goes:
Inhale through your nose for 3 counts
Hold your breath gently for 4 counts
Exhale slowly through your mouth for 5 counts
Repeat for a few minutes, while noticing the breeze, the birds, the richness of the colors, the shadows and sunlight dancing on the ground…
That longer exhale signals safety to your body. And the rhythm of the breath gives your mind an easy anchor—just enough structure to stay present without straining.
TL;DR: Go Be Gently Amazed
Ready to try it?
Hell yeah you are.
Step away from the open browser tabs. Walk outside and let your senses take the lead.
This is more than a breath of fresh air. It’s a nervous system reset and a moment of quiet magic. Think of it as noticing to what’s already beautiful.
The more we let nature hold our attention without demanding it, the more easily we can return to ourselves. Refreshed. Re-centered. Rested.
So if you need an excuse to sneak away to the backyard today… this is it.
Enjoy!
Last Gasp
“Step outside for a while – calm your mind. It is better to hug a tree than to bang your head against a wall continually.”
— Rasheed Ogunlaru
Love this kind of thing? There’s so much more in my free weekly newsletter. More science-backed tips, more breathwork magic, more real-life ways to feel better without overhauling your entire existence.
When you sign up, you’ll also get my free 5 Breaths in 5 Minutes Kit—your go-to guide for resetting anytime, anywhere.
love this!