"Just walk": Could tuning out be the secret to tuning in?

In our fast-paced, ever-busy, hustle and bustle world, it can be quite a challenge to find moments of true peace and quiet. Amid the chaos, a simple new trend that is viral on TikTok comes to the rescue, allowing people to escape the white noise and relax their minds powerfully. “Silent walking” involves going for a walk alone without any distractions like music, podcasts, or technology. While it sounds very basic, experts say silent walking provides excellent physical and mental health and well-being benefits.

The concept of walking in silence is not actually new - it has roots dating back centuries to Buddhist traditions of “walking meditation.” However, silent walking has recently exploded in popularity, especially among young people on social media apps like TikTok. The viral trend started when an influencer named Mady Maio shared the advice that she received, which was to walk for 30 minutes every day without any distractions. Her video inspired countless others to try silent walking for themselves and share their experiences online.

So why exactly is this very simple activity catching on in such a big way right now? Many experts believe it’s because people are craving stillness and mindfulness to counteract today’s overwhelmingly busy culture. “Silent walking has become more popular recently due to needing an escape from the 24/7, always-on, hustle culture we have evolved into as a society,” explains therapist Tracy Richardson to Healthline. “There is so much ‘noise’ that surrounds us daily, and I believe it’s a kickback against this, reestablishing those conscious connections with the self and learning to slow down.”

The COVID-19 pandemic also left many young adults feeling extremely stressed, anxious, and lonely at all times. Dr. Suzanne Hackenmiller, an integrative medicine doctor said "the rate of anxiety and depression shot up dramatically since the pandemic in 2020. People are seeking natural, integrative approaches to improve their mental health,” she told TODAY. Silent walking allows people to relax their minds in a simple yet powerful way.

For those new to the trend, getting started with silent walking is fairly straightforward. The most important step is finding a calm, quiet area to walk in nature or outdoors. It could be a park, trail, or even just a peaceful neighborhood. Picking a time when the area is likely to have minimal activity from others is ideal to minimize distractions. It’s also wise to take care of basic needs like hunger or thirst beforehand so you aren’t distracted by those factors.  

Then, the main part is simply walking in silence, without listening to any audio or having a walking companion. Instead, you focus on being fully present in the moment. Focus on how you're breathing, watch how you're putting one foot in front of the other and how your feet feel against the Earth. Use all your senses to take in the sights, sounds, and smells of nature around you. Take a moment to stop and gaze at the sky, notice the hues and the shape of any clouds. If you see any beautiful flowers, stop to touch them,” psychotherapist Holly Hannigan suggests. Let your mind stay grounded instead of wandering to stressful thoughts about the past or future. Don’t aim too high in the beginning; start small. Initially, walk for at least 10 to 15 minutes each day, and gradually, you can increase the duration.

While walking is also really beneficial, it tends to stimulate you more, which could lead to anxiety. When you walk with a friend, you might start ranting about your annoyances, which you will avoid when you walk silently. Music and podcasts could trigger memories, preventing you from finding your focus. A study published in 2022 found that a one-hour walk in nature reduced stress-related brain activity. It also found that time spent in nature restored focused attention and produced reductions in blood pressure levels.

Silent walking might seem like a simple concept, but many experts agree that practicing this kind of mindfulness is quite difficult in today’s constantly stimulated world. “Given that we live in an overstimulating world, practicing silent walking can be quite challenging,” admits psychologist Juanita Guerra. Our brains have become accustomed to constant noise and distractions from technology. Truly clearing your mind takes conscious effort.

However, the benefits of silent walking make it worth pushing past the initial challenge. Multiple research studies have shown it provides a host of mental and physical advantages. “A silent walk allows the mind to shift to a mode of rest and focus,” says author Lalah Delia. “Sleep is not the sole form of rest; practices like silent walking and walking meditation are also forms of rest.”

Some key benefits include reducing stress levels, increasing energy and resilience, lowering blood pressure and heart rate, and improving blood glucose and immune system levels. Psychologist Amanda Darnley highlights another major upside: “We live in a society where multitasking is valued, which is the antithesis of mindfulness. Focusing on one thing at a time, like in silent walking, can make us more effective and productive.”

Silent walking can provide a much-needed pause from the overstimulation of juggling multiple tasks and inputs at once. Research has found it may counteract negative thought patterns such as rumination or dwelling on stressful thoughts. Studies also suggest getting exercise through walking in nature can lead to better-quality sleep.

Ultimately, the core advantage of silent walking is that it allows you to reestablish a connection with your inner self, free from external distractions. “Silent walking lets you become more aware of your inner and outer environments,” says Darnley. This self-awareness can provide mental clarity to think through problems, set intentions, and live life with more purpose.

While silent walking is simple in practice, it provides a respite from our increasingly complex, confusing world, helping you breathe deeper, think more clearly, and feel refreshed and focused when you return to your daily life. More and more people are finding that going on a stroll and cutting off from the world temporarily can really calm them down.