By Jessica Jordan, MS. OTR/L

Grounding & Hiking: A Powerful Duo for Regulation and Well-Being

As occupational therapists, we know that nature-based practices in OT—like hiking and grounding—are powerful tools for sensory regulation, emotional connection, and well-being. Personally, it is my favorite combo for an overall successful session. Hiking—especially when combined with grounding—offers a dynamic way to support our neurodivergent clients and anyone seeking a holistic approach to wellness. Whether it’s grounding for sensory input by feeling the earth beneath our feet, syncing with the rhythm of the natural world, or engaging in cardiovascular movement, time outdoors can be a profound therapeutic experience.

Spending time outside isn’t just about fresh air—it’s about engaging the senses, reducing stress, and supporting overall health. Neurodivergent and neurotypicals alike usually experience a sense of ease in natural settings. The outdoors provides a rich sensory environment, offering calming visual stimuli (like trees and flowing water), gentle auditory input (birds, wind), and proprioceptive feedback from uneven terrain (to name just a few). Nature provides an inherently regulating space. It promotes exploration, curiosity, and movement in a way that feels organic rather than forced. I find myself reaching for more time outdoors subconsciously even when I feel dysregulated. Now let’s dive in a bit deeper to learn about grounding and hiking and why we love these two activities!

What Is Grounding?

Benefits of Grounding for the Nervous System

Grounding (also called earthing) refers to direct physical contact with the earth—walking barefoot, touching soil, sand, or water, and even lying on the ground. This practice has been shown to:

Reduce cortisol levels, promoting relaxation
Improve mood and decrease anxiety
Enhance proprioceptive awareness
Support sleep regulation

Simple Ways to Integrate Grounding into Your Day and With Your Apraxic Loved One.

Grounding can be integrated into everyday life! Here are a few simple ways to make grounding part of your daily routine.

1. Start Your Morning Barefoot: Whether you take your coffee, tea, or matcha outside, begin your day with direct contact with the earth. Before slipping into shoes, step outside onto the grass, dirt, or even a concrete surface for a few minutes. This can help regulate your nervous system, awaken your senses, and provide a moment of mindfulness before the busyness of the day begins.

2. Take Movement Breaks Outdoors
If you spend much of your day indoors, set aside time to step outside for a grounding break. Whether it’s a short walk, stretching on the grass, or simply sitting on a bench with your hands on your lap, reconnecting with nature can provide a reset. Try this: set a timer on your phone for 3 mins. Walk outside and touch a tree, the soil, or even a rock. Engaging with natural textures can bring awareness to your body and surroundings, helping with sensory regulation. Connect to your breath and notice its natural rhythm while you're outside. No need to force or change anything.

* For either of these, you can read the info out loud while outdoors barefoot for an added brain engager!

3. Use Water for Grounding
If you live near a beach, lake, or river, walking barefoot along the shoreline is a fantastic way to connect with the earth. But even if you’re not near a natural body of water, you can still use water to facilitate grounding. Running cool water over your hands and feet, soaking your feet in a basin of water, or even standing in the rain can all provide similar calming effects.

4. Garden or Work with Soil
Gardening is an excellent way to ground yourself while engaging in a purposeful and rewarding activity. Even if you don’t have a garden, planting small indoor plants, repotting flowers, or simply digging your hands into the soil can help you feel connected to the earth. This works with sand at a local beach or lake, too! (2 for one - ground & water 😜)

5. Listen to a Grounding Meditation

Use apps like Calm, YouTube, or Insight Timer for grounding meditations to listen to. We also offer a grounding meditation specifically for apraxic individuals for purchase here! Do a meditation while sitting, lying, or walking outdoors for even more benefit!!

Grounding is a simple yet powerful practice that can be woven into daily life with minimal effort. Whether through movement, touch, or mindful presence, these practices can support sensory regulation, stress relief, and a deeper connection to both body and environment. If you're looking for more sensory regulation strategies like grounding, our latest course offers even more insights from our extensive experience and success working with neurodivergent individuals. Click the link below to learn more!

Hiking for Autistic Individuals: A Sensory-Rich, Therapeutic Practice

Hiking is more than just a scenic walk—it’s a full-body experience that engages multiple systems. From a cardiovascular perspective, hiking:

Improves heart health and circulation
Boosts endurance and stamina
Supports metabolic health and energy regulation
Encourages deep, natural breathing, which is often regulating in individuals without putting pressure on the individual to “breathe” when prompted

From an OT’s perspective, hiking is a functional and meaningful way to integrate movement into daily life. It challenges balance, coordination, and motor planning skills that many of our clients are actively working on. It also encourages self-regulation through repetitive, rhythmic steps, which can be particularly helpful for many of the individuals we support.

In Southern California, we have so many hiking trails available, but I think one of my favorite ways to practice hiking is by incorporating it into new environments when I travel with my family. Hiking, like grounding, is a powerful example of outdoor sensory integration and movement-based regulation for neurodivergent individuals.

How to Incorporate Grounding and Hiking into Your Daily Routine

Encouraging our clients or loved ones to get outdoors doesn’t have to be complex. Grounding and hiking are powerful tools in outdoor occupational therapy, especially for autistic individuals or anyone working on sensory regulation. Start small:

Offer suggestions for local trails or parks that have accessible terrain. Encourage autonomy by allowing the individual to pick the trail themselves and explore in a self-directed, sensory-friendly way.
Encourage barefoot walking on grass, sand, or natural terrain—even a few minutes of grounding for sensory input can support nervous system regulation.
Create nature-based therapy activities like scavenger hunts, mindful walking, or guided walking meditations. These can support focus, engagement, and interoceptive awareness.
Use hiking poles or weighted backpacks for clients who benefit from proprioceptive input through nature activities. (Always consult an OT to see if this applies to you or your loved one.)

Outdoor movement provides multisensory input, motor planning opportunities, and emotional regulation support—all of which align beautifully with neurodiversity-affirming occupational therapy approaches. Whether you're practicing grounding for sensory regulation or incorporating hiking into autism-friendly routines, nature can be a healing space for connection and growth.

Whether it’s a gentle sensory-friendly nature walk or a challenging hike, integrating grounding and hiking into daily life can have profound benefits for body, mind, and spirit. As OTs, we recognize the power of movement and connection—and what better way to support nervous system regulation than through the simple, healing act of stepping outside?

Are you already incorporating hiking and grounding in your OT practice or sensory routines? We’d love to hear about it! Drop a comment below and share your experiences.

Helpful Links

If you found this post helpful, you’ll love our therapy resources! Whether you’re a parent or therapist, our apraxia and autism courses are here to offer practical tools, compassionate guidance, and real-world strategies you can use every day.

👨‍👩‍👧‍👦 For Parents & Caregivers: Autism Training | Online Course for Parents and Caregivers

🧑‍🏫 For Therapists: Therapist Course for Apraxia and Autism | Mentorship for OTs and Therapists

🏥 Work With Us: In-Person Occupational Therapy (San Diego & Long Beach Areas) | Virtual Coaching