A lot of clients come to me feeling anxious and overwhelmed, searching for ways to regain control and find peace. I’m excited to share my top life coaching tip for naturally overcoming anxious thoughts—a straightforward, scientifically supported strategy accessible to almost everyone. This isn’t just another piece of advice; it’s a proven pathway to inner calm that you can start on today, designed to empower you to step out of the shadows of anxiety and into the light of peace and self-assurance.
The Power of Optic Flow
Optic flow, a concept popularized by the neuroscientist Dr. Andrew Huberman, is rooted in the simple act of moving forward in our environment—whether through walking, running, or biking.
This phenomenon, the optic flow, occurs as we navigate through space, with the scenery unfolding before us, creating a dynamic visual experience. As we move, objects and landscapes change in our field of vision fostering a sense of forward momentum. This sensory experience isn’t just a backdrop to physical activity; it’s actively engaging and reshaping our brain’s response to stress and anxiety.
At the heart of its impact is the amygdala, a key player in our brain’s emotional processing system, particularly in the generation of anxiety, fear, and threat detection. In his popular podcast about science and science-based tools for everyday life, Dr. Huberman explains how generating optic flow through forward movement can significantly reduce neural activity in the amygdala, essentially calming the alarms that often signal anxiety. By engaging in activities that promote optic flow, we’re not just moving through physical space; we’re also navigating our internal landscape, steering our emotional state towards calmness and away from the precipices of anxiety.
The beauty of optic flow lies in its accessibility and simplicity. It doesn’t require specialized equipment or training, just the willingness to step outside and move. Through the lens of neuroscience, activities as mundane as a daily walk or bike ride around the neighborhood become powerful tools for mental health, offering a natural, science-backed avenue to mitigate anxiety. This connection between physical movement and emotional well-being underscores the body’s inherent capacity to find balance and peace, highlighting the profound influence of sensory experiences on our psychological state.
Principles of Mindful Walking
One of my go-to life coaching tips for naturally reducing anxiety involves walking—an activity familiar to almost all of us. The principles outlined below are designed to help you utilize walking as a therapeutic tool, calming your anxiety and enabling you to regain control and achieve a state of calm.
1. Focus on Breathing: Start your walk with a focus on your breathing. Aim for deep, slow breaths, inhaling through your nose and exhaling through your mouth. This type of breathing can help reduce immediate feelings of anxiety by lowering your heart rate and engaging the parasympathetic nervous system.
2. Practice Exteroceptive Awareness: Utilize exteroceptive meditation techniques by directing your attention outward to the environment around you. Notice the details—the texture of the bark on trees, the pattern of shadows on the ground, or the sound of leaves rustling in the wind. This practice not only distracts your mind from internal stressors but also enhances the calming effect of optic flow as you move.
3. Engage All Your Senses: Make a conscious effort to engage all your senses. Feel the air on your skin, smell the freshness after rain or the scent of flowers, and listen to the birds or the rhythm of your footsteps. This sensory engagement grounds you in the present moment, making it harder for anxiety to maintain its grip.
4. Set a Mindful Pace: Don’t rush. The goal is not to get from point A to B as quickly as possible but to be present with each step. Let your pace be one that allows you to observe and appreciate the external world without feeling hurried.
5. Use Optic Flow: As you walk, let your gaze gently rest on the moving scenery. The optic flow, as discussed, helps reduce activity in the amygdala, aiding in anxiety reduction. Allow the movement and the changing visuals to captivate your attention, further anchoring you in the now.
6. Incorporate Gratitude Walks: Shift your focus to things you’re grateful for in your surroundings. It could be the beauty of nature, the comfort of a familiar street, or the simple freedom to walk. Gratitude enhances positive emotions, reducing stress and anxiety.
7. Finish with Reflection: At the end of your walk, take a moment to reflect on the experience. Acknowledge any shifts in your mood or anxiety levels, and express gratitude to yourself for taking the time to engage in this practice.
By incorporating these techniques into your walks, you transform them into a multifaceted tool for anxiety reduction. The combination of physical movement, mindful breathing, external focus, and sensory engagement can significantly amplify the calming effects, making each walk a step towards greater peace and mental clarity.
Walking: a Secret Tool of the Greatest Minds
Developing the habit of taking a walk no doubt goes beyond physical health; it has historically unlocked mental clarity and creativity, influencing groundbreaking discoveries. Below I have included just a few examples of how a simple walk has powered innovation and insight among some of the greatest minds.
From the serene trails of nature to the quiet streets of a city, walking has facilitated moments of epiphany that have led to big ideas that helped shape our understanding of the world.
Albert Einstein’s Theory of Relativity: Albert Einstein is known to have enjoyed long walks, which he often used as a tool for thinking. While the exact moment of the theory’s conception wasn’t explicitly during a walk, Einstein’s habit of walking as a means to ponder deep physics problems played a crucial role in his creative process, helping him formulate ideas that would revolutionize our understanding of time and space.
Charles Darwin’s Theory of Natural Selection: Charles Darwin had a thinking path, known as the Sandwalk, near his home where he would take daily walks. These walks were crucial for his thought process and helped him develop the Theory of Natural Selection. The act of walking in nature provided him the perfect backdrop to observe and ponder the mechanisms of evolution.
Henry David Thoreau’s “Walden”: Thoreau’s famous work “Walden,” which reflects on simple living in natural surroundings, was inspired by his daily walks in the woods around Walden Pond. His walks were not only a source of physical exercise but also an integral part of his philosophical and literary inspiration.
Steve Jobs’ Meetings on Foot: Steve Jobs, the co-founder of Apple Inc., was famous for his walking meetings. Jobs believed that walking while discussing business or creativity spurred innovative ideas and was a catalyst for open, honest conversations. This practice underscores the modern application of walking as a tool for creative thinking and problem-solving in the tech industry.
Rosalind Franklin’s DNA Helix Discovery: While not directly attributed to a single walk, Rosalind Franklin’s meticulous work on X-ray diffraction images of DNA, which played a pivotal role in discovering the DNA double helix structure, was supported by her habit of long, reflective walks. Franklin’s walks provided her with the mental clarity and focus needed for her intense and detailed laboratory work. Her contributions, though not fully recognized during her lifetime, have had a lasting impact on biology and genetics.
Each of these examples not only showcases the power of a simple walk in sparking moments of creativity and discovery but also underscores its value as a versatile and invaluable tool across the ages. Whether it’s through the quiet contemplation of nature’s beauty or the lively exchange of ideas in motion, walking has proven to be a catalyst for innovation and insight among some of history’s most brilliant minds.
Take the First Step: An Invitation to Walk Towards Discovery and Peace
The timeless practice of walking, accessible to most, invites us to step outside, find solace in the rhythm of our footsteps, and open our minds to the vast possibilities that unfold with each step forward. It’s an invitation to transform the ordinary into the extraordinary, to turn silent walks into sessions of reflection and dialogue and avenues of groundbreaking thought.
And as we reflect on the impact walking has had on thinkers, innovators, and creators throughout history, let this be your call to action. Embrace the simplicity of a walk. Let it be your sanctuary for thought, a bridge to clarity, and a step towards a calmer, more focused you.
Whether you’re seeking to escape the grip of anxiety, to hatch the next big idea, or simply to enjoy a moment of peace, remember: the path to discovery, both internal and external, begins with the decision to take that first step. Let’s walk the talk, one step at a time, and see where our feet, and minds, can take us.
Paul Strobl, MBA, CPC
Owner of Confide Coaching, LLC
Paul is a Master Life Coach for individuals, executives and business owners. Originally from Houston, Texas, he has been location independent for most of his adult life. He currently resides in the Rhodope Mountains of Bulgaria near the Greek border with his brilliant wife, 13-year-old stepson (officially adopted in 2021!) and a Posavac Hound rescue.
References
Huberman, A. (2021, July 11). Maximizing Productivity, Physical & Mental Health with Daily Tools. Huberman Lab. https://www.hubermanlab.com/episode/maximizing-productivity-physical-and-mental-health-with-daily-tools
Macé, É., Montaldo, G., Trenholm, S., Cowan, C., Brignall, A., Urban, A., & Roska, B. (2018). Whole-Brain Functional Ultrasound Imaging Reveals Brain Modules for Visuomotor Integration. Neuron, 100(5), 1241-1251.e7. https://doi.org/10.1016/j.neuron.2018.11.031
de Voogd, L. D., Kanen, J. W., Neville, D. A., Roelofs, K., Fernández, G., & Hermans, E. J. (2018). Eye-Movement Intervention Enhances Extinction via Amygdala Deactivation. Journal of Neuroscience, 38(40), 8694-8706. https://doi.org/10.1523/JNEUROSCI.0703-18.2018
