The WELL Building Standard requires projects to provide spaces that promote a restorative environment and encourage relief from mental fatigue and stress. This is because the depletion of physical and mental resources can result in an accumulation of fatigue and stress which if prolonged can lead to psychological distress, decreased mental acuity, deficits in motivation and irritability.

In 2018 the Mental Health Foundation found that 74% of people have felt so stressed they have been overwhelmed or unable to cope. They also reported in 2022/23, an average of 37.1% of women and 29.9% of men reported high levels of anxiety, this is an increase of 11% (men) & 15% (women) since 2012.

To combat these figures and help to bring down our stress and anxiety we need to find ways to recover. This is as important to our health as eating food, drinking water, and sleeping.

Taking breaks is key to relieving stress, resetting your mood, increasing productivity, promoting positive wellbeing and recovery.

The WELL Building Standard explains that by having a restorative space for you to step away from the stresses of your day, you can recharge and refocus your mind and help alleviate the negative effects associated with stress associated fatigue and mental depletion.

But do we have a space adequate for this very purpose that will give us the optimum opportunity to recover?

How do we create a mindful retreat and why is nature key to its design?

Here are three key elements to consider and why.

Lighting

When discussing lighting, it is important to understand its intrinsic link to our circadian rhythm. Our circadian rhythm is our internal body clock, our natural timing device that keeps us awake in daylight and asleep at night. It can be heavily affected & confused by changes to genes, jet lag or shift work and light from electronic devices which can lead to sleep disorders and serious health concerns. It is therefore important to consider having different types of lighting in the home to aid our circadian rhythm through the day. Lighting should mimic the pattern of light from dawn to mid-morning sun, back to the warmer, dimmer light of sunset.

To replenish your focus during the day, natural light would be best or cooler artificial light if you don’t have access to natural light. Being near to a window is beneficial but where you have harsh direct sunlight, consider softening this with voiles or sheer blinds. This will create a calmer, more relaxing feel that rids of the discomfort of straining your eyes and allows you to see the colours and textures more clearly.

If you need relaxation in the evening, warmer light that emulates the golden hour would be recommended. The Danish have this type of lighting down to a tea. To create a feeling of Hygge, which translates as “cosiness of the soul” and “taking pleasure from the presence of soothing things”, the ‘Little Book of Hygge’ explains that Danes would not consider Hygge without candles. Denmark burns more candles per head than anywhere in Europe and twice as much candle wax as the runner up, Austria. The gentle flicker of the flame can relax the mind and body, reducing stress and anxiety whilst the aroma can create tranquillity and calm which makes them great for a mindful retreat. Soy and beeswax candles are recommended because instead of creating soot, they help to purify the air by ionizing it. Danes believe that the lower the temperature of the light, the more hygge it is. Sunsets and candle flames are about 1,800K. This is ‘the Hygge sweet spot’.

Plants and Biophilia

Where lighting needs to emulate that of the trajectory of the sun, natural elements such as plants and biophilia are also important for several reasons. Aside from improving the air quality by removing carbon dioxide and releasing oxygen, when we come into contact with plants, vegetation, water and other natural elements, it immediately reduces adrenaline, blood pressure and our heart rate. Studies show that spending 20 minutes surrounded by plants has been proven to boost our mood and lower stress. In addition, having several plants in a space is more beneficial for air purification but also has acoustic benefits, helping to reduce noise increasing rest and productivity. Nurturing plants has also been proven to improve our mood as well support recovery from illness and increase pain tolerance.

In addition, looking at plants can increase creativity and innovation. When we look at nature, we are often looking at fractals, geometric mathematical patterns with structures that can repeat infinitely and apply to a vast array of things that look visually complex or chaotic. They are found in clouds, coastlines, plant leaves, ocean waves and galaxy clusters. Richard Taylor, a physicist at the University of Oregon who also studied art at Manchester School of Art found in an experiment that participants recovered from stress 60% better when viewing images with fractals. Being surrounded by fractal patterns and textures is not only engaging and harmonious, it benefits our wellbeing. Ingrid Fetell Lee explains that looking at fractals with a medium complexity ‘stimulates alpha waves in the frontal cortex (of our brains), a state known to correlate with wakeful relaxation’ which can be joyful and restorative.

Layering fabrics such as cushions, throws and rugs which integrate such patterns can help to indulge us in comfort whilst giving an enhanced sense of quality by adding visual richness.

Be sure to choose patterns and textures that create lightness and harmony such as those that are light in colour, are floaty, sheer, or perforated and comforting as these will keep the space airy and reduce visual weight.

Sounds and Scents

It is important when designing a mindful retreat that we don’t just create a space for our eyes. Sound and smell can have a profound impact on our wellbeing, reducing stress and anxiety. When it comes to sound, you may be surprised to learn it is one of the more effective aesthetic experiences to reduce and alleviate stress. Sound vibration has the capacity to return the body to homeostasis and out of a fight-flight-freeze reaction.

Where man-made noise has the capacity to raise stress levels, a space that is too quiet can feel abnormal and as though you are in a vacuum. In addition to fabrics and plants which can help with absorbing unwanted noise, you could utilise some acoustic art such as the work of Anne Kyyrö Quinn to help with the acoustics and add texture to the space.

By incorporating natural sounds such as birdsong and crickets can have a joyful and relaxing effect. Ambient sounds such as these are inherently natural for us to hear and remind us of safety in our environment. However, research shows us that the regular beat and melody of music reduces stress better than unstructured sounds like rippling water.

Scent scaping is the art of differentiating spaces using scent. As our most powerful sense, it can affect 75% of our emotions, meaning we are 100 times more likely to remember something we smell compared to something we see, hear or touch. It can affect our mood, concentration, memory recall and emotion.

Electronic diffusers are a great way to release aroma throughout a space. When switched on, they quietly diffuse a scented mist around the room which connects us back to nature and purifies the air simultaneously. Recommended scents might include lavender to reduce stress, anxiety and help induce sleep but there are other scents to consider. Wild rose & neroli can give a heady moment of calm, ylang ylang, frankincense and patchouli can help you relax and unwind. Black pepper and bergamot are a harmonious blend.

In Japan research has shown that essential oil from the hinoki cypress, a tree common in Japan’s forests was enough to reduce cortisol (stress hormone) in the body and raise the activity of our natural killer cells, a type of white blood cell critical to immune system functioning.

The science proves that we need natural elements in a space to recover. Lighting, plants, fractal patterns and textures, melodic sounds and diffused essential oils have a powerful impact on our wellbeing when used together and create a space ready for relaxation. Combined with subdued and light colours (more on this in my next blog) allow us to adequately recover from stress and anxiety.

Our homes are not just about being beautiful spaces, they are the key to helping us maintain, increase, and support our wellbeing.

If you would like further assistance in designing a mindful retreat or a space that helps to support your wellbeing, get in touch with me, Georgina Angless at Finding Marbles.

How to Create a Mindful Retreat and Why We Need One.

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