Why Walking?

“Take a walk”, they say, “and count to ten”. Many people have felt belittled by these comments in a fit of emotional turmoil.  After all, how could a walk possibly help when one is feeling such an intense emotion? Modern neurobiology, however, supports the benefits of walking (a form of bilateral stimulation) in regulating emotional states. 

​Walking is a rhythmic motion, which engages both sides of the body in balance. In order to walk, we must engage the right and left hemispheres of our brain (also in rhythmic balance). This action induces a state of calm. In this state we are more able to achieve a sense of mindfulness and even problem solve.  We can gain this same benefit from any activity that is rhythmic and uses both sides of the body, such as swimming, horseback riding, and biking.  We can do it simply by tapping on our own body with alternating hands or finger-tips.  This “tapping in” is used as a stabilization skill in some types of mental health therapy. Find a calming rhythm and begin tapping on your own knees, alternating both hands to see for yourself. 

​So, now that you are tapping; let’s add another element. Begin breathing to the rhythm of your taps by one count equaling the amount of time it takes to tap with both sides once. Inhale to a count of four passes, and exhale to a count of six passes.  Try doing this practice for as long as you can.  This is recommended, also, for people who have a difficult time falling asleep at night. It may be the last thing you remember doing in the morning when you wake up!

Even another element to add may be visualizing a calming place. While you are tapping and breathing, just begin to visualize a place that is calm. Notice the sights, textures, and the sounds. Notice any smells. What is the temperature in the air, and what time of day is it? Notice whether you are alone or if others are there as well. As you are tapping, breathing, and visualizing just allow this experience to grow and expand in your awareness. And how do you know/feel when you are complete?

Perhaps visualizing is difficult for you. Try listening to the ticking of a clock or the sound of a fan or the ocean while you are tapping and breathing in rhythm. The key is to engage the brain in dual attention in a way that promotes emotional regulation and stabilization. 

In terms of tapping, there are many ways to sample.  Many people prefer the obscure method of knee tapping, especially while in public. It can be quite helpful to tap on the steering wheel if there is driving stress, or to tap the toes alternately while waiting in a chair. Crossing the arms and tapping on the opposite shoulders (as if giving a self-hug) can be helpful during more intense anxiety. Be creative and simply find a method that works.  The only rules are that the tapping is rhythmic, that it uses both sides of the body in balance, and that the speed is appropriate for the tapper. Also, remember to incorporate breathing in rhythm for an additional “layer” of assistance. Use these tools whenever there is stress, anxiety, or other emotional turmoil.  However, they can also be used when something very positive is being experienced as a way to associate that experience when needed later on.

Thank you for reading, and for learning to calm yourself! It helps the entire human collective when we learn how to self-regulate. Feel free to share the blog link, comment or question below and have a Trauma Informed week!

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