The Walking Cure: What Neuroscience Tells Us About Walking As An Effective Coping Strategy
It’s early spring, and in Georgia, that means warmer temperatures and longer-lasting sunlight.
This creates an ideal setting for those of us who enjoy getting outside to start going on spring walks. I often discuss coping strategies with clients, and spring offers increased access to one of my favorites.
Walking is not only an effective regulation strategy due to the benefits of exercise, but its impact on the brain also makes it one of the most accessible and low-impact ways to regulate and cope. Whether you're dealing with stress, anxiety, or mental fog, the simple act of putting one foot in front of the other engages impactful mechanisms in the brain and body that promote balance and well-being.
At its core, walking stimulates multiple brain regions, enhancing cognitive function and emotional processing. One key element in this process is bilateral stimulation, which occurs when both hemispheres of the brain are engaged in rhythmic, alternating motion—this happens when we walk! This mechanism is also central to therapies such as EMDR (Eye Movement Desensitization and Reprocessing), which help process trauma and regulate emotions.
Walking also increases blood flow and oxygenation to the brain, particularly to the prefrontal cortex—the area responsible for executive functioning, problem-solving, and emotional control. This helps explain why a walk can provide clarity and help calm racing thoughts.
How Walking Helps Regulate the Nervous System
Our autonomic nervous system consists of two main branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest). When stress levels rise, the sympathetic nervous system activates, leading to increased heart rate, muscle tension, and heightened alertness. Walking acts as a gentle reset, helping to shift the body back into a parasympathetic state.
READ MORE: Polyvagal Theory Explained
In addition, rhythmic movement promotes the release of endorphins and serotonin—neurotransmitters known for their mood-boosting and calming effects. This is why many people feel lighter, more at ease, and even uplifted after a good walk or more rigorous exercise.
Making Walking a Regulation Practice
To maximize walking as a regulation tool, you may want to try:
Mindful Walking – Pay attention to the sensation of your feet hitting the ground, the rhythm of your breath, and the sounds around you. Sometimes, I enjoy doing “Color Walks,” where I pick a color and try to find as many objects (flowers, cars, doors, etc.) of that color. It helps keep me focused and grounded.
Nature Walks – Walking in green spaces has been shown to lower cortisol levels and enhance relaxation. This is especially accessible in the spring!
Paired with Breathwork – Deep breathing while walking can further engage the parasympathetic nervous system.
READ MORE: 5 Simple Grounding Exercises
Walking isn't just great exercise—it’s an easy, science-backed way to regulate emotions, process thoughts, and restore balance to the system. As the seasons change, may you enjoy the sunshine and explore a new coping practice!
Here at Atlanta Wellness Collective, we want to help. For support, contact us or schedule an appointment online.
This blog post was written by Kate Rayfield.
This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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