From EMDR to Movement: The Power of Movement for Mental Health
If you enjoy running, hiking, swimming, or other similar exercise, you might already be aware of some of the mental health benefits of such activities. This is because exercise can be a powerful tool for stress reduction, emotional regulation, and overall mental well-being. But, did you know your exercise time may be gifting you some additional mental health benefits?
Exercise is well-known for its ability to regulate the nervous system. It can reduce the "fight-or-flight" response, lower stress hormones, and increase feel-good neurotransmitters like endorphins. For individuals who may feel disconnected from their bodies due to trauma, engaging in physical activity can help re-establish a sense of embodiment and presence, bringing them back into their physical selves. This physiological calming can create a safer internal environment for processing difficult emotions, similar to the "safe place" or grounding techniques used in many therapy modalities.
Ever notice that it’s easy to do the best thinking when you’re out for a walk or a run? Activities like walking, running, cycling, or swimming naturally involve rhythmic, bilateral movements of the limbs. As your left and right legs (or arms) move alternately, this creates a form of bilateral stimulation that can engage both brain hemispheres.
Bilateral stimulation (BLS) is considered beneficial for a variety of reasons, primarily because of its impact on brain function and emotional processing. While most recognized as a component of EMDR therapy for trauma, its benefits extend to stress reduction and overall emotional regulation.
During EMDR (Eye Movement Desensitization and Reprocessing) therapy, bilateral stimulation (BLS) is utilized, typically through guided eye movements, alternating sounds, or tactile tapping. BLS is thought to help the brain process distressing memories and reduce their emotional intensity by stimulating both hemispheres of the brain at once, taxing working memory, and mimicking the eye movements that occur during REM sleep. BLS can also stimulate the brain’s ability to heal and adapt to change – a process called “neuroplasticity.” EMDR is a highly regarded therapeutic modality, especially for trauma survivors. It is one of life’s little gifts to know that some of the more subtle benefits of BLS can also be accessed outside of the therapeutic space.
So, doing your best thinking while you walk, run, swim, or bike is not just a chance occurrence! When you do these activities, you are actually creating the perfect environment for information processing, adaptive change, and a calmer nervous system.
Maybe the old adage is right after all; if you’re upset or stressed, go out for a walk. (It just might make you feel better!)