Therapy in Motion: Why Walk-and-Talk & Nature-Based Sessions Can Be Transformative
At Cascade Health, we believe that therapy doesn’t always have to happen in a chair—or within the quiet confines of four walls. Some of the most meaningful shifts can happen while walking through a forest trail, feeling the breeze, and moving side-by-side with your therapist. Our walk-and-talk and nature-based therapy options blend movement, connection to the environment, and the therapeutic relationship to support healing in a way that’s gentle, empowering, and grounded in both evidenced based positive psychology and polyvagal theory. As always, we approach this work through a trauma-informed lens—honouring your pace, your body, and your story.
Why Walking & Time In Nature Support Healing
Movement helps us process.
Walking side-by-side (instead of face-to-face) can make therapy process feel more relaxed—especially for folks who feel overwhelmed, anxious, dissociated, or activated by traditional spaces. Movement itself helps regulate the nervous system, supports emotional expression, and gets the brain into a more flexible, creative state. Even small doses of green space—like trees along a path or the scent of fresh air—are linked to reduced cortisol and improved memory and overall mood (Berman, Jonides, & Kaplan, 2008).
Nature invites calm.
Being outside—whether it's by the river, in a quiet patch of forest, or just near a few trees—offers natural cues of safety. Sunlight, birdsong, a bit of wind: these can all support down-regulation of stress responses and activate the “rest and digest” branch of our parasympathetic nervous system (aka the part that helps us feel grounded, safe, and connected).
From a Trauma-Informed Perspective
For many of our clients—including those with complex trauma, burnout, or identity-based stress—traditional therapy environments can feel intense. In nature-based therapy, we prioritize collaboration, choice, and nervous system safety at every step. We talk together about what location feels most comfortable, whether you want silence or reflection, how we’ll manage privacy in public spaces, and what your body needs during the session. We don’t push. We walk at your pace—literally and emotionally.
Walk-and-talk can also be helpful when sitting still feels like too much or when your body holds trauma that needs space to move and be heard. There’s no pressure to make eye contact or stay in a particular posture. Your body is part of the process—not a barrier to it.
What the Research Says
Our evidence based approach draws from polyvagal theory, which helps us understand how our nervous system reacts to perceived safety or threat. Nature provides what we call "neuroception of safety"—a sense of calm that isn't necessarily conscious but deeply felt. Walking can also support bilateral stimulation and rhythm, which many people find grounding. From a positive psychology angle, being outdoors supports mood, focus, and meaning-making. People tend to feel more hopeful, more connected to their values, and more in tune with their personal strengths when surrounded by the natural world. Simply being outside can improve self-esteem, emotional regulation, and problem-solving.
What Clients Often Say…
“It’s easier to open up when I’m moving.”
“I feel less self-conscious than I do on Zoom or in an office.”
“I left each session feeling clearer, lighter, and more like myself again.”
“I feel calmer just being near trees.”
“It’s the first time therapy felt accessible to me.”
Walk and Talk Therapy options along the Bow River, Calgary Alberta, Canada
Who This Might Work Well For
Walk-and-talk and nature-based therapy may be a good fit if you:
Feel more grounded while moving
Have experienced trauma or anxiety that is stored in your body, or have a difficult time connecting to your body fully
Prefer less formal spaces
Are navigating burnout or chronic stress
Identify as LGBTQ+, neurodivergent, or someone for whom traditional therapy spaces haven’t felt safe or affirming
We work with a diverse population of individuals navigating all kinds of symptoms and/or life transitions—from depression, anxiety, relationship strain or grief, to identity exploration to recovery from trauma and burnout. We meet you where you are—and sometimes, that means meeting you on a path, under the trees, or beside the river.
Final Thoughts
Therapy doesn’t have to be rigid or clinical to be effective. In fact, some of the most powerful healing happens when we soften the edges—invite in nature, movement, and a different kind of conversation. Walk-and-talk therapy is one way to reconnect with your own inner wisdom and restore balance in your nervous system. Are you interested in exploring if this approach is right for you? Get in touch today and let’s take the next steps—literally—together.
References:
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212. https://doi.org/10.1111/j.1467-9280.2008.02225.x