Healing Steps Open a Path Through Stress

By Carolyn Scott Kortge

“Solvitur ambulando,” asserts a Latin phrase attributed to St. Augustine. “It is solved by walking.” Not everything, of course, is solved by walking. But a good deal is. And if it isn’t solved, it is reorganized, refreshed, or revitalized so that new responses are possible. Walking changes perspective. It offers a path that moves us forward, literally and figuratively.

At the start of a new year, the path you envision may include goals for physical and emotional well being. One of most effective steps you can take to stay aligned with those goals is a physical step that “solves” and “dissolves” the inevitable stresses and distractions you’ll encounter on the journey. All it takes is a brisk walk around the block to restore resiliency and focus. Add mindfulness to the journey, and the benefits accelerate.

Start with a simple chant that puts attention on your breathing. “In, Out, In, Out, In, Out,” I repeat mentally the start of a walk. The words match the flow of my breath, encouraging deep inhalation and exhalation. They also block the to-do lists and conversations that play endlessly through my thoughts, stirring up anxiety. “In, Out, In, Out,” I respond when I notice my thoughts have zoomed away to probe another problem. “In, Out, In, Out,” mutes the mental banter that underlies much of the tension we experience.

Research by cardiologist Herbert Benson, MD, has demonstrated that walkers who repeat “In, Out” mentally as they walk, achieve measurable stress release faster than walkers who have conversations with friends or let their thoughts wander. Repetition of “In, Out” blocks worrisome thoughts and enhances breathing. By stopping anxiety-producing mental patterns, even for a few minutes, you allow the chemistry of the body to return to health.

As more air flows into the body, it stimulates circulation of nutrients essential to healthy function of cells and brain. Oxygen is the secret ingredient in many of the benefits attributed to walking. Oxygen contributes to improvements in energy, mental clarity, mood, and immune functions that follow a good walk.

So, how much time does it take for a “good” walk? Not a lot! Research at California State University, Long Beach, shows that ten minutes of brisk walking can boost energy levels for up to two hours. Even five minutes of walking at a pace that deepens breathing can deliver impressive benefits, says research psychologist Robert Thayer, Ph.D. Because energy correlates with mood, walkers often find that an increase in energy leads to an enhanced mood, Thayer says.

After interviewing Thayer for my book, Healing Walks for Hard Times, I put his findings to a test and became dedicated to “seven-minute miracle” walks. Seven minutes is how long it takes me to circle the block around my house. If I find myself reaching a point of tension in a project — frustration, stuckness, or some mini-crisis — I grab a jacket and head out for an energizing walk. As I walk, I push stressful thoughts from my mind by focusing on my footsteps and my breath. I begin with a simple “In, Out” pattern and then expand the breath after a minute or two. “In-2-3-4, Out-2-3-4,” I chant mentally, creating a cadence of breath and steps. The goal is to give myself a “breather” — a break in thoughts of weariness or worry.

A “miracle” walk doesn’t make the problem disappear, but it almost always brings me home with improved energy and clarity. Give it a try anytime you find yourself in need of a fresh outlook or a shot of vitality. The beauty of a short, stress-curbing walk is that it can be done almost anywhere. You don’t have to get to your favorite walking path or to a scenic trail by the river. Just move where you are and you set healing in motion.

If you’re falling asleep on the job after lunch, restore alertness with a crisp trip up and down the hall. If you’re pushing against a nerve-wracking deadline or struggling with a tight budget, relieve the tension with a walk to the corner and back. Take a loop or two around the parking lot to prepare for a worrisome appointment.

You’ll increase resourcefulness of body and brain, while reducing stress that can build into illness and fatigue. You’ll prepare yourself to feel better and perform better. “It is solved by walking.”

Carolyn Scott Kortge, author of Healing Walks for Hard Times, and The Spirited Walker, is a former newspaper journalist and competitive race walker from Eugene, OR. For more information, visit www.walksthatheal.com.