As an Anxiety, Life Coach and Mindset Coach in Cheltenham, I’ve ditched my office and my clients are now reaping the benefits of walking and talking in the beautiful Cotswolds countryside.
Here’s why I’ll never go back to a traditional office setting -
Walking, particularly in natural environments, has a profound impact on the brain and nervous system, helping people process emotions and thoughts more effectively.
As a coach and therapist, I’ve been using walk-and-talk sessions since 2020 with both children and adults, and I’ve witnessed the remarkable shifts this approach can create.
Whether it’s gaining new clarity, releasing difficult emotions, or simply feeling more at ease, walking in nature seems to unlock parts of the mind that are harder to access in a traditional office setting.
Here’s the simple science behind why walking in nature is so powerful:
It Activates the Parasympathetic Nervous System (The Body’s ‘Calm Down’ Switch)
The parasympathetic nervous system (PNS) is designed to activate when we are relaxing, resting, or feeling safe. It’s the body’s way of turning off the "fight or flight" response, which is our natural reaction to stress or danger.
When the PNS kicks in, it slows down the heart rate, lowers blood pressure, and allows the body to rest and digest.
Walking in nature supports this process, helping the mind and body shift into a relaxed state. This relaxed state makes it easier to gain perspective and process emotions in a non-reactive, more balanced way.
In my experience, this is much harder to achieve when sitting in an office. Walking creates a natural ease, a flow that allows thoughts and feelings to surface in a more organic and less pressured way.
2. The Rhythmic Movement Does Amazing Things for the Brain!
The repetitive, rhythmic movement of walking stimulates both sides of the brain, a process known as bilateral stimulation. This has been proven to enhance emotional processing by encouraging better communication between the two hemispheres of the brain.
Bilateral stimulation is a key component in therapies like EMDR (Eye Movement Desensitization and Reprocessing) and Brainspotting, both of which are used to treat trauma and other emotional challenges
When walking, this bilateral stimulation naturally calms the nervous system, especially the “fight or flight” response.
This calming effect reduces the emotional intensity of difficult topics or memories, making it easier to talk about them in a coaching or therapy session.
I’ve found that clients are often able to discuss issues with far less resistance and anxiety when walking, compared to sitting face-to-face in an office.
3. It Boosts Brain Function and Neuroplasticity
Walking is not only good for your body but also for your brain. It promotes neuroplasticity, the brain’s ability to adapt, grow, and form new connections.
Increased blood flow delivers oxygen and nutrients to the brain, which boosts the production of important proteins that support brain health and neuroplasticity. This leads to better cognitive function, improved mood regulation, and enhanced emotional processing.
In coaching sessions, this increased brain function helps clients think more clearly, work through their emotions faster, and feel more in control of their thoughts.
I’ve noticed that clients often experience breakthroughs during walking sessions that they struggle to achieve in traditional settings.
4.Walking Provides a Natural Happiness Boost
Physical activity, even gentle exercise like walking, stimulates the release of endorphins - our body's natural "feel-good" chemicals. My son used to call them “brain dolphins,” and he wasn’t far off!
Endorphins help elevate mood, reduce the perception of pain, and create a general sense of well-being.
Walking outside, especially with natural daylight, adds another layer of benefit. Daylight exposure helps regulate your circadian rhythm, improving sleep and further enhancing mood.
It’s amazing how this natural happiness boost makes clients feel more capable of confronting difficult emotions and thoughts. This is something that’s harder to achieve when cooped up in an office.
5. Walking Promotes Greater Clarity of Thought
When we engage in non-strenuous, rhythmic activities like walking, the brain enters a reflective state.
This activates the Default Mode Network (DMN), which is involved in introspection, self-referential thinking, and processing emotions. It allows us to reflect on our experiences and emotions more easily.
This is why people often say they "think better" when walking. In a coaching or therapy session, this reflective state is highly conducive to gaining insights and perspective on one’s challenges. It encourages honest, open conversation to flow and fosters deep self-awareness.
6. The Sounds of Nature Help the Mind Drift and Relax
Nature’s sounds - whether it’s birds chirping, water flowing, or the rustling of leaves - have a calming effect on the brain.
These natural sounds draw the brain into a state where it can wander and drift without the need for intense focus. This relaxed mental state is perfect for emotional processing.
Research shows that exposure to natural environments reduces heart rate, muscle tension, and stress hormones, all of which help calm the nervous system.
In this calm state, the brain is better able to process difficult emotions, making walking in nature an ideal environment for coaching or therapy sessions.
Why I’ll never return to an office setting
As a Psychotherapist and Trauma-Informed Emotional Health and Mindset Coach, I made the switch to outdoor sessions during the pandemic, and I’ve never looked back.
I noticed that clients made faster progress, felt more at ease, and often left the session feeling significantly lighter and more positive.
I, too, would leave sessions feeling more uplifted and energized than I’d ever felt working back in my old office.
From my experience both the professional and the client can unlock their very best selves in ‘walk and talk’ sessions
For many of my clients, the act of walking in nature accesses their very best emotional and mental processing capabilities, and for me as a coach, it allows me to be even more attuned to their needs.
While walking and talking therapy may not be for everyone, I believe that for many, it is where true magic happens. It’s certainly how I plan to continue working.
It creates a space where clients can be more open, reflective, and responsive to the coaching process, allowing for deep emotional healing and transformation.