How to Strengthen the Mind–Body Connection

Have you ever experienced a churning stomach before giving a presentation, or gotten goosebumps upon hearing a beautiful singing voice? These physiological reactions are caused when the brain releases a chemical — cortisol in times of stress or oxytocin in times of pleasure — in response to whatever emotional event you’re experiencing. The response also demonstrates how closely our mental and physical health are linked. One can have a direct impact on the other, which can affect your overall health and wellbeing. It's known as the mind-body connection.

The most common example of how closely the mind and body work together is our fight-or-flight response. When faced with perceived threats, our mind signals the body to prepare. Typically, you notice an increased heart rate, faster breathing, and a surge of adrenaline. In short, the mind is commanding some sort of physical reaction. But the mind-body connection works both ways. Just as our mind can influence our body, the state of our body can affect our mental health. Regular physical exercise does more than just build and strengthen our muscles — it also helps reduce symptoms of depression and anxiety. Bolstering the connection between the body and mind may benefit all areas of life. It can help reduce stress, promote better sleep, and help to better regulate your emotions. Here are some ways to strengthen the mind-body connection.

Be Mindful

Whether it’s five minutes or a full hour, taking the time to be still can impact your day in a big way. Mindfulness helps you become more aware of your thoughts and feelings and makes it easier to manage your busy daily responsibilities. Start by finding a quiet spot — your bedroom, living room, car, or even the shower — where you can be alone to concentrate on your own thoughts and feelings. (If you prefer to move, take a quiet walk in nature.) Once in place, focus on your breath. Breathing mindfully can calm the nervous system and reduce stress. While in this quiet moment, consider taking time to write down something for which you’re grateful. Shifting away from worries and wants and focusing on gratitude allows you to hone in on the positive, which brings a sense of comfort.