The Brain-Body Connection for Hiking Confidence

The Brain-Body Connection

The brain, central nervous system (CNS), and autonomic nervous system (ANS) work together seamlessly to regulate your body's response to the environment. This connection between the brain and body ensures that you can move, react and perform at your best on the trail.

How the Brain, CNS, and ANS Work Together

1. Input (CNS & Brain):

   The CNS, including the spinal cord, gathers information from sensors in your body (like muscle position, temperature, pain) and sends it to the brain.

   
   

2. Decision-Making (Brain):

   The brain evaluates this input against past experiences, deciding whether the situation is safe or potentially threatening. It makes predictions about what might happen next, guiding your responses on the trail.

   
   

3. Output (ANS & Brain):

   Based on the brain's assessment, the ANS controls involuntary functions like heart rate, digestion, and muscle tone. If the environment feels safe, the body stays calm, allowing for optimal movement and performance. If danger is perceived, stress responses are triggered (e.g., increased heart rate, muscle tension), which can inhibit movement and lower performance on challenging hikes.

Better Inputs Lead to Better Results

The brain functions as a constant predictor, using sensory signals and past experiences to assess safety. Ultimately, the brain’s top priority is to keep us safe. This can be especially relevant on hikes, where the terrain and environment may pose natural risks.

If the brain detects safety, it allows you full access to your capabilities—strength, agility, and coordination. But if your brain receives too many “threatening” signals (like muscle tightness, pain, or rapid breathing), it signals something might be wrong. 

That’s why pain, fatigue, or anxiety can often prevent us from performing at our best.

Neuroscientist G. Lorimer Moseley likens pain to the brain’s alarm system, indicating an overload of warning signals. This can distort the brain’s perception of the environment, creating a “blurry map” that can undermine confidence and performance on challenging trails.

Creating a Sense of Safety in the Brain

Improving hiking performance means reducing threats and enhancing the brain’s perception of safety. Here’s how:

Step 1: Take a Holistic Approach and Create Balance (Homeostasis)

• Nutrition:

  Stable blood sugar and proper nutrients help the brain feel secure and energised, reducing the likelihood of triggering stress responses.

• Sleep:

  Quality sleep is essential for brain function, impacting mood, recovery, and how well the brain processes bodily signals.

• Manage Stress:

  Chronic stress elevates cortisol levels, which can affect breathing, blood sugar, and overall well-being. Managing stress reduces the number of “threatening” signals the brain receives.

• Social Interaction:

  Hiking with a supportive group can promote a sense of safety and connection. Our brains are wired to feel more secure in the company of others, which can be particularly helpful in the wilderness.

Step 2: Strength Training and Movement

These techniques send clearer, stronger signals to the brain, enhancing its ability to predict and navigate the environment safely:

• Strength Training:

  As we age, muscle mass decreases, which can affect stability on rough trails. Building muscle helps counter this, providing stronger inputs to the brain, leading to better movement and a greater sense of security.

• Progressive Training:

  A progressive hiking program allows your brain to learn that it can handle increasingly challenging terrain over time. Improved endurance will help your body feel safer, even at the end of a tiring day. 

• Movement Strategies:

  Activities that engage the body’s sensory systems, such as:

  • Breathing Exercises: To optimise oxygen intake.

  • Proprioception Training: Strength training can improve awareness of body position, which helps with balance on uneven ground.

  • Balance Training: Exercises targeting visual and vestibular (inner ear) systems can make navigating rocky terrain easier.

Step 3: Train Your Brain like You Train Your Body

To improve resilience, take small steps to gradually expose the brain to challenges on the trail, teaching it that difficult paths can be handled safely. This reduces stress, enhances the brain’s predictive abilities, and lowers anxiety. As the brain becomes more confident, it allows for smoother and stronger movement.

Confidence through the Brain-Body Connection

Success in any skill, like hiking, isn’t just about physical strength or technique. True confidence and performance arise from the brain’s perception of safety. By focusing on physical conditioning, stress management, and lifestyle optimisation, you can train both your brain and body to communicate effectively, unlocking greater freedom, endurance, and control.

In essence, when the brain believes it is safe, it gives the green light for you to perform at your full potential. This is the focus of EmpowHer Trails: integrating strength training with a holistic approach to boost confidence, movement potential and strength on the trail.