The Afghan walk, the benefits of a regenerating walk

Synchronizing your breathing with the rhythm of your steps in order to walk more while providing less effort, this is the principle of the Afghan walk. Both energizing and meditative, the Afghan Walk offers a new opportunity to approach walking with a sense of well-being.

Originally the Afghan walk is a walking technique that relies on the coordination of breath and steps to cover miles without exhausting yourself. Three steps for an inhale, one step of holding the breath full lungs, and three steps for an exhalation, one step of holding the breath with empty lungs.

The origins of the Afghan march

Nomadic peoples have always used breathing techniques to travel hundreds of kilometers every day in hostile environments. It is moreover by observing the Afghan caravanners capable of making marches of more than 60 km per day, for dozens of days, that the Frenchman Édouard G. Stiegler theorized the Afghan march in the 1980s. It was during an economic mission under the aegis of the UN that he observed the camel drivers who had just made a journey of 700 km. Passionate about rhythmic walking, he returned to Europe and wrote his flagship book in 1981: Regeneration through the Afghan march, published by Trédaniel. Deceased 5 years later, it is his wife Colette and his daughter Corinne who now promote the Afghan march.

Breathing and its multiple techniques are at the heart of oriental cultures. This can be seen with, among others, the techniques of pranayama (discipline of the breath in yoga), tai chi (Chinese martial art which is based on the body and the mind), Qi Gong (traditional Chinese technique of mastery of breath). But in our Western societies, we have forgotten and unlearned the breathing techniques that can bring us so much energy and well-being. The Afghan walk puts breathing back at the heart of the walk.

In concrete terms, how does that work ?

The basic rhythm is that observed among Afghan caravanners: 3.1 / 3.1. We take 3 steps by inhaling through the nose, we take 1 step of retention with full lungs, then 3 steps by exhaling through the nose and finally, 1 step of retention with empty lungs, before starting a cycle again. The goal? Reach 6 to 8 breathing cycles per minute, while we are at 12 cycles per minute on a daily basis.

There are other techniques that should be adopted depending on the person, the environment and the effort. For example, in the event of physical exertion such as climbing, the technique differs. We reduce the steps to two: 2 steps on the inhale, 2 steps on the exhale. These first two techniques already allow you to learn and appreciate the benefits of this regenerative walk. This is the training that will allow you to become more and more comfortable with the technique.

The benefits of the Afghan walk on body and mind

The Afghan walk could be like a yoga of walking that is good for our body as well as our mind.

  • Physical benefits: Walking alone already brings many benefits such as those of strengthening the cardiovascular and respiratory systems, lowering blood pressure, maintaining a healthy weight, strengthening muscles and joints, as well as the immune system, warding off diseases. cardiovascular disease, diabetes, osteoporosis, among others. But by synchronizing its steps with its breathing, the Afghan walk generates an over-oxygenation which promotes better oxygenation of the body's cells, regulates the heart rate, promotes blood circulation, improves posture.
  • Mental benefits: It is a walk in self-awareness plunging the walker into a state of meditation. By remaining focused on his breathing, the walker observes himself, his body, his breathing, his thoughts without judgment. To walk in full awareness is to take a benevolent gaze on yourself, on your inner world. The Afghan walk offers deep physical and emotional relaxation, promotes energy circulation, increases the ability to concentrate, and reduces stress and anxiety.

How to start well?

Walking is natural, but it is better to start on level ground to familiarize yourself with the breathing technique. Afghan walking can therefore be practiced anywhere but preferably in nature to allow better oxygenation. It is also possible to learn in the city, for example, to recharge your batteries on the way from work to home before starting your day or in the evening, when you come home. A 30-minute session can already feel the positive effects.

The best remains in nature: a country lane, by the sea, in the forest, in a wood, a path or even a park. If nature has benefits for the body, it also offers them to our mind. Nature, mountains, forests, trees provide a soothing effect. In Japan, forest baths (Shinrin-Yoku) are practiced and in the Nordic countries, sylvotherapy (care from forests). It is therefore interesting to practice Afghan walking in nature or the forest.

5 principles for a good start

  • We breathe through our nose
  • We breathe deeply, with ease and without forcing
  • We synchronize our breathing with our steps
  • We stand up straight and we stay relaxed
  • We remain aware of our breathing.

Where to find animators?

Many instructors are trained all over France. We can find animators:
– at the Walking School of Daniel Zanin, sophrologist and professional walker,
– on the directory of the Ecole France de Marche Afghane, of the trainer and educational manager Marie-Laure Le Clézio.
– in certain clubs of the French Federation of Sport for All.

For further

Regeneration by the Afghan march, by Édouard G. Stiegler, Éditions Guy Trédaniel. This is the reference book that explains the concept of this activity and promotes the art of breathing. Daily exercises are also offered. His daughter Corinne has also republished a version of this book, the advice of which can be found on the blog Marche Afghane.

Afghan March for All, by Sylvie Alice Roye, Éditions Thierry Souccar. A passionate practitioner for over 30 years, Sylvie Alice Royer has been teaching Afghan walking for many years in Canada and abroad. In her book, she democratizes the activity to help practitioners enjoy what she calls "heart-body-mind" harmonization.

The art of mindful walking, Danilo Zanin, Mango Publishing. Mountain guide and sophrologist, Danilo Zanin shares his advice on how to prepare, choose your equipment, learn to breathe and open up to the well-being that comes with mindful walking.

See also: Yoga nidra, an inner journey to sleep better

Video by Clara Poudevigne