When life feels overwhelming, your first instinct might be to stop and rest. But sometimes, the most helpful thing you can do is take a walk.

Walking isn’t just good for your physical health—it can be a powerful tool to support your mental and emotional well-being. Whether it’s a lap around the block or a stroll through a quiet park, walking can ease stress, lift your mood, and help clear your mind. And now, with BetterSleep’s new walking series, it’s easier than ever to take that first step.

This Mental Health Awareness Month, we’re introducing a new collection of mindful walking experiences: two immersive soundwalks and a guided walking meditation. These sessions are designed to help you slow down, breathe deeply, and reconnect with your surroundings—whether you’re outdoors or simply imagining yourself there.

The Mental Health Benefits of Walking

Most of the time, we think of walking as a way to get somewhere—to hit step counts, burn calories, or run errands. But it can also be something more: a simple, steady way to ease stress, work through emotions, and return to yourself.

Research has shown that walking supports mental health in several important ways:

• Reduces stress. Walking lowers cortisol, the body’s primary stress hormone, helping to calm the nervous system.
• Improves mood. It encourages the release of endorphins, which boost your sense of well-being.
• Enhances focus. Walking increases blood flow to the brain, improving memory, attention, and creative thinking.
• Supports sleep. Daily walks help regulate your internal clock and can improve sleep quality.
• Builds confidence. Keeping a consistent walking routine can create a sense of accomplishment and self-trust.
• Boosts emotional resilience. Walking regularly can help you feel more balanced and better equipped to handle life’s ups and downs.

Walking also gives your mind space to wander in a healthy way. Unlike high-intensity workouts that demand focus, walking allows room for reflection, processing, and even light daydreaming—especially when done in a peaceful environment.

Introducing the BetterSleep Walking Series

To help you experience the benefits of walking, we’ve created a new series designed to bring calm and clarity into your daily life—whether you’re walking outdoors or creating a peaceful pause at home.

Guided Walking Meditation

This mindful session offers gentle guidance to help you slow down, focus on your breath, and become more present as you move. It’s perfect for moments when you need a mental reset, a break from work, or simply a chance to breathe and reconnect with your body.

City Soundwalk

Tune in to the ambient rhythm of city life—soft footsteps, distant conversations, passing traffic. Whether you’re walking through your own neighborhood or visualizing an urban escape, this soundwalk helps create a sense of presence and connection.

Forest Soundwalk

Let the calming sounds of nature accompany you. With birdsong, wind through the trees, and the crunch of gravel paths, this immersive audio experience brings the serenity of a forest walk to wherever you are.

Each soundwalk is available in video format, offering an immersive way to experience the outdoors and ground yourself.

What Is a Soundwalk?

A soundwalk is an immersive listening experience that brings attention to the ambient sounds of a natural or urban environment. It’s designed to heighten your awareness of the world around you—whether you're moving, sitting still, or simply imagining a walk outdoors.

While traditional soundwalks involve active listening while walking, our soundwalk videos are meant to be enjoyed from a restful place—offering a grounding moment from your couch, desk, or bed. Many people use them as a way to mentally “step outside,” especially when getting out isn’t an option due to weather, scheduling, or mobility challenges.

Whether you’re sitting with your eyes closed or simply taking a quiet pause, a soundwalk can help you notice subtle, often overlooked details—like the rhythm of footsteps, the rustle of leaves, or the hum of a passing train. It’s a simple but powerful way to practice mindfulness without needing to meditate in silence. And if you’re looking to walk while listening, our guided walking meditations are the perfect fit.

How to Make Your Walk More Mindful

Not all walks are created equal. A mindful walk invites you to turn down the noise of your to-do list and focus on the here and now. Here’s how to get started:

• Begin with your breath. A few deep inhales and exhales can help center you before you move.
• Put your phone away. Unless you're listening to a soundwalk or guided meditation, let yourself disconnect.
• Notice your surroundings. What do you hear? What do you see? What sensations do you feel in your body?
• Observe your body. Pay attention to how your feet hit the ground, how your arms swing, or how the air feels on your skin.
• Slow your pace. Mindfulness isn’t about speed—it’s about presence.
• Set a simple intention. A phrase like “I am here” or “I am present” can help anchor your attention.

Even if you’re only walking for a few minutes, approaching it with intention can shift your mindset and create a moment of calm in your day.

Walking as a Mental Reset

When stress builds up, movement can help release it. Walking offers both literal and mental forward motion—a way to work through emotions, reset your focus, and return to your tasks with more clarity and calm.

It can also be a gentle way to process difficult feelings, manage anxiety, and feel more emotionally balanced. For many people, walking becomes a daily ritual—a reliable, supportive habit that boosts mental health and overall well-being.

And because it’s flexible, walking can fit into almost any routine. Whether you prefer an early morning stroll, a lunchtime loop, or a quiet moment after dinner, walking is always there when you need it.

Take a Step Toward Better Mental Health

This Mental Health Awareness Month, we invite you to try something simple yet powerful: go for a walk. Whether you’re stepping outside with your own thoughts, guided by a meditation, or taking a pause at home with a soundwalk, each moment offers a chance to feel more grounded.

Explore the new walking series in the BetterSleep app today—and take a mindful step forward.