For some time now, I have proposed walking on this blog as a natural mechanism for emotional restoration (Posts EMOTIONS AND THE WALK-RWD SYSTEM; THE POWER OF EMOTIONS; AUTOLIBERATION OF NEGATIVE EMOTIONS THROUGH SELF-SUGGESTIBILITY). Walking, more than just a physical exercise, is a process that momentarily unbalances the body so that it activates all its systems in search of a new equilibrium. This dynamic imbalance triggers a response in organs, glands, and neurotransmitters, which eventually reorganizes brain chemistry and promotes more stable mental states.
Throughout my explorations, I have identified a key element in this process: the ear, especially the vestibular system. This system is responsible for the body’s balance and, in my theory, also plays a crucial role in emotional and mental rebalancing.
However, I have discovered that there is another functional field that further enhances this effect: Speaking Out. In this post, I will integrate both practices into a single theory for improving mental health.
The Power of Movement: Walking to Heal the Mind
When we walk, our body not only moves in space; it also activates internal processes that directly influence our emotional and mental perception. Some of the effects of walking include:
1. Stimulation of the vestibular system: This system maintains physical balance, but also interacts with the central nervous system, influencing mood and perception of the environment.
2. Release of neurotransmitters: Prolonged walking stimulates the production of endorphins, serotonin, and dopamine, essential chemicals for mental well-being.
3. Interruption of negative patterns: The simple act of moving changes the dynamics of thinking, making mental rumination and loops of anxiety or depression more difficult.
4. Stimulation of the other external and internal senses
But how can we enhance this effect? This is where Speaking Out Loud comes in.
The Power of the Voice: Speaking to Reprogram the Unconscious
Speaking out loud has an impact that goes beyond simple verbal expression (Post WALK AND READ IN LOUD VOICE; Future Post WALKING WHILE READING POETRY ALOUD). Our auditory system not only allows us to hear external sounds but also processes our own voice(1), sending signals to the brain that can modify thought patterns and emotional states.
1. It prevents conscious repression: The unconscious can block certain thoughts when they remain only in the mind, but by verbalizing them out loud, we can break through that barrier.
2. It generates a reprogramming effect: Listening to our own words(1) reinforces the messages and helps retrain the mind, especially when we use phrases that convey what we really need to hear.
3. It facilitates catharsis: In psychoanalysis, catharsis is the process of releasing repressed emotions. Speaking out loud, while moving, can amplify this effect.
Integrating Both Elements: Walking and Speaking Out Loud
The central proposal of this theory is to combine walking with speaking out loud, so that the vestibular system and hearing work together to rebalance the mind. To apply this practice effectively, I recommend the following:
1. Walk at a natural pace: There’s no need to run or force yourself physically; the important thing is constant movement.
2. Speak out loud with specific phrases: Just any speech isn’t enough; they must be phrases that convey the message our subconscious needs to hear. Examples:
• I am balanced and at peace with my life.
• Everything in me is reorganized with every step.
• Every word I speak reshapes my mind.
3. Practice it in open spaces or with some privacy: This can be in parks, trails, or even in a room where we feel comfortable.
A New Vision for Psychological Therapy
This approach not only has personal applications, but could revolutionize the way we think about psychological therapy (Post PSYCHOANALYSIS AND THE WALK-RWD SYSTEM). Instead of the classic couch, we could imagine offices where the patient walks while the therapist speaks aloud, helping the auditory and vestibular systems actively work on their healing.
This is only a first approximation of the theory, which over time can evolve into a structured system with applications in psychology, neuroscience, and movement therapy.
Below, I describe a concrete and effective procedure for constructing the phrases we need to say out loud.
Method for Creating and Using Phrases that Rebalance the Mind
Speaking out loud is more than just an exercise in expression; it is a tool for mental reprogramming. But not all phrases have the same impact. For the mind to receive and incorporate them, they must meet certain requirements: they must be in tune with the individual’s emotional needs, be consistent with their internal processes, and, above all, be heard by their own ears so that the vestibular system activates their rebalancing effect.
The following procedure will help each person discover and construct their own healing phrases, guided by what their mind and body need at each moment.
Step 1: Inner Listening – Thought Catharsis
Before constructing positive phrases, it is necessary to empty the mind of repressed thoughts. Catharsis is an essential process in psychoanalysis because it allows us to release what is blocked. Here, we propose an aloud catharsis, which can be done in two ways:
1.1. Spontaneous Catharsis
• Find a place where you can speak out loud without interruptions (a room, a lonely park, your car).
• Without planning too much, start speaking out loud about what you feel, without censorship.
• Don’t worry about coherence; the important thing is to allow your voice to express what your mind has been repressing.
• If you feel resistance, use questions to unblock yourself:
– What’s worrying me right now?
– How am I really feeling?
– What part of me is seeking to be heard?
• Talk for at least 5 to 10 minutes straight. Don’t stop.
1.2. Writing Emotional Phrases
• After the spontaneous catharsis, write down the phrases or keywords that had the most impact on you.
• Ask: Which phrases did I repeat the most? Sometimes these repetitions reflect what the unconscious needs to release or transform.
• Also write down any negative or limiting phrases you detected.
Example:
• “I feel like I’m not moving forward in my life.”
• “I don’t have enough energy to do what I want.”
• “I don’t know if I’m enough.”
These phrases are the raw material for building transformative affirmations.
Step 2: The Transformation – Create Phrases with Real Impact
The goal is to turn negative or limiting phrases into positive and powerful phrases. It’s not about simple optimism, but phrases that resonate with the person’s reality and activate their change process.
To create a good phrase, follow these principles:
1. It must be in the present tense: The brain responds best to affirmations that it perceives as current.
o ❌ “I will be balanced one day.”
o ✅ “I am finding my balance right now.”
2. It must be affirmative and avoid negatives: The unconscious mind doesn’t process negatives well.
o ❌ “I don’t want to feel anxious.”
o ✅ “I am calm and clear now.”
3. It must have a tone of certainty, not desire:
o ❌ “I would like to feel strong.”
o ✅ “I am strong and I have everything I need.”
4. It should be short and easy to repeat: The shorter and more powerful, the better.
Examples of transformation:
• “I feel like I’m not moving forward in my life.” → “Every step I take moves me forward.”
• “I lack the energy to do what I want.” → “The energy in me is renewed with every breath.”
• “I don’t know if I’m enough.” → “I am enough just as I am.”
Make a list of three to five key phrases that you can repeat out loud while walking.
Step 3: Voice and Body – Applying the Phrases in Movement
Now that you have your phrases, it’s time to integrate them into your walk.
• Rhythm and Repetition: Walk at a comfortable pace and repeat the phrases out loud every few steps.
• Voice Projection: Don’t whisper; pronounce each phrase clearly and confidently.
• Active Listening: Pay attention to how your own voice sounds and how it resonates in your body.
Example Application:
1. Begin the walk with a deep breath.
2. Start with a general opening phrase, such as:
– “With each step, my mind and body are rebalanced”.
3. Then, alternate your key phrases, repeating them to the rhythm of your walk.
Do this for at least 10 to 15 minutes, allowing the combination of movement and sound to take effect.
Step 4: Expansion – Reading Aloud as Mental Nutrition
In addition to creating your own phrases, reading aloud can be another powerful way to nourish the subconscious with positive messages.
How to choose what to read aloud:
1. Select books that connect with what you need: Philosophy, inspirational literature, spiritual or scientific texts on well-being.
2. Avoid texts that reinforce negative states: Reading aloud amplifies what you express, so choose wisely.
3. Read with intention and clarity: It’s not just about reading, but about hearing your voice while reading.
Example of practice:
• Spend 5 to 10 minutes reading a passage aloud during your walk.
• If a phrase resonates with you, repeat it several times and make it part of your affirmations.
Conclusion: Turning It into a Transformative Habit
The entire method can be integrated into your daily routine in three simple steps:
1. Catharsis and Discovering Key Phrases (5-10 min)
2. Walking with Phrases Read Aloud (10-15 min)
3. Reading out loud, while walking, to reinforce (5-10 min)
This process not only helps rebalance the mind and body, but also strengthens the connection between movement, voice, and thought rewiring.
Walking is natural, the voice is our most powerful tool, and the combination of both can be the key to unlocking your negative emotional state and achieving a healthier and more balanced mental state.
I invite you to try this method and share your experience. How do you feel after practicing it? Which phrases have resonated with you?
If you’ve made it this far, I invite you to try this practice and share your experience. Do you feel changes when walking and speaking aloud? Do you notice improvements in your emotional state? Research is ongoing, and each step leads us to a better understanding of our own minds.
(1) It should be tested with voice recordings of people who accept us.