Regulating Emotions Through Movement: Finding Your Own Way

I’ve always loved moving my body. For me, movement is more than exercise – it’s the way I clear my head, soothe my nervous system, and come back to myself when life feels a little too loud. But over the years, both as a therapist and as a human being, I’ve also learned that movement looks different for everyone. Some people thrive on long runs or gym sessions, while others find that just walking to the end of their street and noticing the horizon is enough to shift their emotional state.

And that’s the beauty of it: movement doesn’t have to be about performance, competition, or fitness goals. At its core, it’s about self-regulation – finding ways to manage stress, nurture ourselves, and gently reset.

The Science of Why Movement Helps

When we move, our bodies engage in processes that directly affect our mood and stress levels. Here’s a snapshot of what’s happening behind the scenes:

• Stress hormones reset: Physical activity helps lower cortisol (a key stress hormone) and increases endorphins – our body’s natural “feel-good” chemicals. Even short, gentle activity can have this effect.

• Regulation of the nervous system: Our autonomic nervous system has two branches – the sympathetic (“fight or flight”) and the parasympathetic (“rest and digest”). Movement can help us transition out of a stress response and back into balance, especially when it’s rhythmic and soothing (like walking, stretching, or swimming).

• Mind-body connection: Movement increases blood flow to the brain and supports the release of neurotransmitters like dopamine and serotonin, which are strongly linked with mood regulation.

There’s growing research supporting these effects. For example, studies have shown that even 10 minutes of light activity can reduce feelings of anxiety and improve mood. Importantly, this doesn’t have to be strenuous or exhausting – the key is consistency and finding what feels good for you.

Movement as a Form of Mindfulness

What I love most about using movement for emotional regulation is how it can bring us into the present moment. Whether I’m on a run or simply stretching in my living room, I notice my breath, the sensation of my feet on the ground, the way my body feels as it shifts and sways.

Movement doesn’t have to be grand to be mindful. It might be:

• Walking your dog (or yourself) to the corner and watching the sky.

• Rolling your shoulders while waiting for the kettle to boil.

• Swaying gently to music in your kitchen.

• Taking a few minutes to stand, stretch, and breathe after a long day at the desk.

These small practices anchor us in our bodies and create moments of calm.

Compassion for Different Needs and Abilities

It’s important to acknowledge that not everyone can or wants to move in the same way. Health conditions, chronic pain, disability, or simply individual preference may mean that traditional exercise isn’t possible or enjoyable. That’s absolutely okay.

Movement for emotional regulation isn’t about pushing limits or following a rigid routine. It’s about listening to your body and exploring what feels safe, accessible, and comforting. Sometimes, even imagining yourself walking in a calming place can bring a sense of grounding.

I often reassure people I work with that regulating through movement doesn’t have to look like running a marathon – it can look like lifting your eyes to the horizon, rocking gently in a chair, or practicing a few slow breaths with your hands resting on your chest.

My Own Reflection

Personally, I notice how much better I handle stress when I make space for movement. On days when I’ve gone for a walk, stretched, or danced around the kitchen to a favorite song, my mood feels lighter, my patience is longer, and my body feels more at ease. But I’ve also had to learn to let go of perfection. Some days it’s not a workout or a run – it’s just a quiet stroll to clear my head. And that counts.

The magic lies in shifting our mindset: from exercise as obligation to movement as nourishment.

Try It Out: Simple Movement Practices for Emotional Regulation

Here are a few evidence-informed practices you might like to explore. Each one is flexible, so you can adjust according to your energy, health, and comfort level:

1. Grounding Walk (5–10 minutes)

👉Take a slow walk, either indoors or outdoors. As you walk, notice:

• The sensation of your feet touching the ground.

• The rhythm of your steps.

• What you can see, hear, and smell around you.

✨Why it helps: Bilateral movement (using both sides of the body in rhythm, like walking) can help the brain process stress, while sensory focus brings you into the present moment.

2. Shoulder and Spine Reset (2–3 minutes)

• Sit or stand comfortably.

• Slowly roll your shoulders forward and back.

• Gently twist side to side through your spine, letting your arms swing loosely.

✨Why it helps: Stress often builds up in the shoulders and back. Gentle rotations increase blood flow, release tension, and activate the parasympathetic nervous system (our “rest and digest” mode).

3. Breath with Movement (1–2 minutes)

• Inhale as you raise your arms slowly overhead.

• Exhale as you lower your arms down.

• Repeat a few times at your own pace.

✨Why it helps: Linking breath to movement helps regulate heart rate, oxygen intake, and stress hormones, creating a calming rhythm for body and mind.

4. Micro-Movement Breaks

👉If you spend lots of time sitting, try adding tiny movements throughout your day:

• Stretch your arms while waiting for your coffee.

• Stand up and sway gently for 30 seconds.

• Tap your feet to music while you work.

✨Why it helps: Even small, frequent movements interrupt the stress cycle and prevent tension from building up in the body.

5. Imagined or Visualized Movement

👉If your body isn’t able to move much right now, try closing your eyes and picturing yourself in motion – maybe walking through a forest, swimming in calm water, or dancing slowly.

Why it helps: Research suggests that imagining movement activates many of the same neural pathways as physically moving, and it can provide a sense of calm and agency.

A Final Word

Movement for emotional regulation doesn’t have to be strenuous, lengthy, or even visible to others. It’s about finding a rhythm that helps you feel more like yourself. Whether that’s a gentle stretch, a mindful walk, or simply picturing yourself strolling toward the horizon – each step is valid.

✨Your body already knows what it needs – sometimes, it just takes a little listening.