The sun on my face, the breeze in the mane, feeling the horse beneath me, partnering with me on adventures, whether it is in the arena jumping or out on the trails, the feelings of connection with the horse are precious and unique. Horseback riding provides a wealth of psychological benefits that contribute to overall well-being and mental health. From reducing stress and anxiety to boosting confidence and self-esteem, the psychological advantages of horseback riding are both profound and diverse.
Here are 4 ways horseback riding boots mental health:
1. A key psychological benefit of horseback riding is its ability to promote relaxation and reduce stress. I know, for those of us with fear, it doesn't seem like it, but remember back to your first rides and how good you felt after you dismounted. Spending time with horses and engaging in the rhythmic motion of riding can have a calming effect on the nervous system, lowering cortisol levels and inducing a state of relaxation. The peacefulness of nature and the bond formed between rider and horse further enhance this sense of tranquility, providing a welcome escape from the pressures of daily life.
2. Riding is a great way to alleviate symptoms of anxiety and depression. The physical activity involved in riding stimulates the release of endorphins, neurotransmitters known as the body's natural mood elevators, your feel good stuff. Riding makes you feel better.
3. The sense of accomplishment and mastery that comes with mastering new riding skills can also boost self-confidence and self-esteem, helping riders feel more empowered and in control of their lives. I know for me, the more I have worked on my courage riding, the more confident and the better I feel in all areas of my life.
4. Horseback riding fosters a sense of connection and companionship, both with the horse and with fellow riders. The bond formed between rider and horse is based on trust, mutual respect, and nonverbal communication, providing a unique form of emotional support and companionship. Riding in a group setting also fosters a sense of camaraderie and belonging, allowing riders to connect with others who share their passion for horses and the outdoors. My communication with my husband has improved with my improved communications with my horses. I understand so much more about two way communication and more important, listening!
Overall, the psychological benefits of horseback riding are numerous and far-reaching. Whether it's reducing stress and anxiety, boosting confidence and self-esteem, or fostering connections with others, horseback riding offers a holistic approach to mental well-being that enriches the lives of riders of all ages and abilities.
If you are looking for a great support community, join our group on fear and courage riding. We can help you with your fear or you can cheer us on as we gain our courage! Join Here!
The better the balance, the higher the confidence! Imagine feeling solid standing on the ground. You feel invincible standing there with your feet slightly apart, maybe one in front of the other. How can I improve my balance while riding using that feeling from standing on the ground?
I love Alicia Dickenson when she talks about the 80/20 rule. 80% of your weight in your stirrups, feeling like you are standing on the ground and 20% throughout the rest of your legs. When I tried this, I was shocked at how solid I felt. I add in the additional putting one foot slightly ahead of the other foot which adds to my feeling of balance on the horse. By keeping weight in the feet, and feeling like you are standing on the ground, your horse can move and even play under you and it doesn't throw you off balance like it does with the weight in your seat. A friend once said it is like sitting on a loaf of bread without smashing it.
The second area of focus for me, especially if I have not been riding for a while is to "ride" an exercise ball. I love playing with my feet, my weight, moving and movements while on the ball. I can feel a posting trot or a canter motion and if I fall off, I only have a couple feet to go! Bonus!
The next area that I love to play with is my balance on one foot or the other foot. I will stand on one foot, bending that knee and straightening while swinging my other leg all around until I feel really confident standing on one foot. I love doing this while doing dishes or folding laundry or even while grooming my horse. There are so many times I can really play standing on one leg. If you want an extra challenge, do this one with your eyes closed. Make sure you are safe and have something to hold on to though, it takes some getting used to.
I feel so much more confident in the saddle by implementing the above! If you resonated with the above and would really like to take it to the next level, here is my guide, 5 ways to feel like a kid again!
My accident happened when I didn't check anything before getting on. I groomed the horse and didn't notice that he was in pain. I tacked up the horse, not noticing that he was tense. I got on the horse and when my butt hit the saddle, I knew I was in trouble. In seconds, the horse flipped over backwards on top of me. This was one hundred percent my fault. At any point in the process getting on, I could have recognized that something was drastically wrong. I was enjoying the campground, the great weather, the late afternoon sunshine. I was enjoying the sounds of the woodpeckers in the trees. I was completely absorbed in my surroundings and just didn't connect with and pay attention to my partner, the horse I was getting on. It was almost like it was a couch was going to hang out on instead of a partner.
Let's rewind and see what could have been done different.
1. The horse had been bit by a black widow on the neck. As I was grooming, if I had been paying attention to how the horse felt as I groomed, I would have noticed any and all issues. Sore areas, bumps, bruises, ets. The horse had just stepped off the trailer after hauling to the camp ground and he had been bit in the trailer. He was in pain. Significant pain. Even subtle pain if I had been paying attention would have come to my attention before I put my butt in the saddle. (To hear a little about my story and what could have prevented, watch my video on this #1 key to prevention: Watch Here
2. As I was tacking up, I could have been observing the horses movements, his flexibility. I walk them when I am doing up the cinch. I do a little, walk, do a little more, walk. At any point, I could have seen that he was short strided, that he wasn't relaxed and loose, that he was tense, in his whole body and especially his neck.
3. A pre-ride checklist, that I have now would have given me a checklist to run through for me and for the horse. It would have made sure I saw the signs that the horse was in pain. I created it from this moment in time where I didn't pay attention to me or to the horse and it almost cost me my life.
Once I was on the horse, it was too late. I had 30 minutes to prevent the 30 seconds that crushed me. I learned a lot. I also learned how to get over my fear.
If you would like to learn my process for healing my fear, and getting my courage back, grab a copy of my best selling book, Rise from Fear to Courage!
As the days grow longer and the weather warms, anticipation builds for riding! Before saddling up for spring riding, it's essential to ensure both horse and rider are properly prepared for the journey ahead. Here are my favorite 4 tips to prepare:
1. Fitness and Flexibility:
Spring riding often follows a period of reduced activity during the winter months. I love working on my core strength and flexibility through targeting these in everyday life. Dancing, pulling my foot to my torso to put on socks and shoes instead of bending over, balancing on one foot while I fold laundry and then the other foot while I do dishes. Play with fitness and flexibility. Building physical fitness enhances balance and stability in the saddle, reducing the risk of fatigue or injury. It also improves your confidence.
2. Equipment Check:
Before heading out to ride, give all your tack a thorough cleaning and inspection. Also check proper fit for horse and rider. Knowing your equipment is safe and ready helps relieve stress. If you wear a helmet, make sure it is ready to protect you as well. Add in any safety equipment you have been thinking about.
3. Horse Health:
Make sure your horse is ready for spring. Develop a comprehensive health care plan for your horse. Regular grooming and hoof care are also essential for maintaining her horse's overall well-being and knowing if any issues need to be addressed.
4. Mental Preparation:
Lastly, prepare yourself mentally for spring riding. This may involve setting intentions, practicing mindfulness techniques to stay present in the moment, and visualizing successful outings. Cultivating a positive mindset and embracing the joy of riding helps create anticipation for the coming adventures with confidence and enthusiasm. If you would like an example of mental prep, check out my video here!
With careful preparation and attention to detail, we can make the most of our spring riding adventures, create cherished memories and strengthening our bond with her equine companion.
If you have resonated with these tips, check out the Pre-Ride Checklists for horse and rider! Get the Checklists here!
Riding around in the Junior Hunters Under Saddle as a kid, I remember all the people placed all around the rail just whispering to me "Breathe" as I rode by. They already had put Vaseline on my front teeth so my smile would be there but the breathing they had to keep telling me, over and over. I would hold my breath. I would continue to hold my breath. I would almost pass out holding my breath. Why? I was so afraid. When fear creeps in, we hold our breath or the other extreme of hyperventilating (which I used to do when I have to have blood drawn).
The great thing about learning breathing techniques is that they work for just about everything. They can be practiced sitting on your couch or front porch. You can gradually introduce them to areas in your life that bring you anxiety (or even just visualize those things and use breathing to calm down). Here are my favorites:
1. Ferris Wheel Breathing - so many people talk about box breathing but I like to picture a Ferris wheel with breathing in, going up and then exhaling while going down and just picturing that circle as even as possible. The reason I like this better is it gives me more things to focus on. I can visualize the Ferris wheel as I am breathing. When I am visualizing and breathing circular, a feeling of calm comes over me. If you don't like Ferris wheels, you can use a Carousel. These are both great for really slowing and calming the breathing.
2. Hum, Talk, or Sing. Sing a song. Hum a song. Whatever is your favorite for vocalizing. You can't hold your breath and do any of these things. Singing a song is my favorite since I also have to think about the words. The brain can't be focused on fear and focused on the words to a song at the same time. Even something like 99 bottles of beer on the wall is good because you have to think of the numbers while singing and breathing.
3. Play a game like "I'm taking a trip and I pack...." or "I Spy". Play games that you have to talk with your horse. I even like the “I am taking a trip” and I pack something and then something my horse would pack, like carrots, back and forth. So much fun and you can't hold your breath while talking and playing a game out loud. The "I Spy" has the added benefit of having you keep your eyes up and your focus on where you are going. Here is a video I did sharing how I play the games: Check out the video!
Play with your breathing and see what works best for you. You can do this sitting at home and play with it until it feels natural and then start introducing it when you feel your anxiety coming up.
If you liked the ideas, here are some ideas for other games to play with your horses! Get Energy Games Here!
