Mind–body awareness can be strengthened with body scans, deep breathing & guided imagery.
Our ancestors understood the deep and intricate connection between mind and body. More recently, that connection has been neglected and even denied (Levine, 2019).
I’ve observed this in my practice, with clients struggling with stress-related conditions such as anxiety and grief. Anxiety is an embodied experience. It involves the nervous and endocrine systems, affects muscle tension and bodily functions, yet is also intrinsically mental (Vaughan et al., 2023).
When my clients understand these processes and their relationships, the outcomes of their treatments are greatly improved.
In this article, we’ll explore the mind–body connection in some detail and provide you with key techniques and exercises to work more holistically with your clients.
Before you continue, we thought you might like to download our three Positive Psychology Exercises for free. These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.
The mind–body connection involves the dynamic relationship between mental processes and physical health (Domar, 2011). It refers to the complex interactions between psychological states, physiological processes, and neural activities and how these impact health and behavior (Barth & Barth, 2014).
In simple language, it is about how thoughts, emotions, and behaviors influence bodily functions and vice versa. Far from being merely theoretical, the mind–body connection is a proven and observable phenomenon that plays a critical role in our overall wellbeing (Hanley et al., 2017).
In studying this connection, researchers have found that physical conditions can shape our mental state, contributing to mood disorders or cognitive challenges (Merikangas et al., 2015).
More recently, studies have found that conditions such as chronic illnesses, hormonal imbalances, nutritional deficiencies, and even gut health disruptions influence mood, exacerbate anxiety and depression, and impact cognitive function (Herselman & Bobrovskaya, 2023; Sonali et al., 2022).
These effects also work in the other direction. States such as stress, joy, and anxiety can trigger biochemical responses that affect immune function, heart rate, digestion, and even pain perception (Nahid & Alipoor, 2022; Ishikawa & Furuyashiki, 2021).
For more about the mind–body connection in psychology, have a look at Therapy in a Nutshell’s great explanatory video.
The mind-body connection 8/30 how emotions get trapped in the body
Historical perspectives
The understanding of the mind–body connection dates back to ancient civilizations (Găiseanu, 2021). In ancient Greece, Hippocrates highlighted the importance of treating the mind and body as a whole (Kleisiaris et al., 2014).
Eastern traditions, such as traditional Chinese medicine and ayurveda, have a long history of practicing holistic approaches to health (Johnson et al., 2024). They recognize the intricate interplay between mental and physical states (Fogaça et al., 2021).
In the West, dualistic perspectives dominated for centuries (Gendle, 2016). We can, in large part, thank Descartes’s theory of mind–body dualism for this misguided approach to health care (Ventriglio & Bhugra, 2015).
This perspective shifted during the 20th century as emerging scientific research began to validate the interconnectedness between mental and physical health (Hernandez et al., 2018). Let’s take a look at what the research is telling us now and how that is shaping theories in health care.
Theoretical Foundations & Research
Modern psychology and neuroscience are offering robust frameworks to better understand the mind–body link (Onnis, 2016).
Below are some key theoretical foundations and areas of research:
Psychoneuroimmunology
Psychoneuroimmunology explores how psychological factors influence the immune system (Kiecolt-Glaser et al., 2002).
This influence is thought to occur through the nervous and endocrine systems (Ziemssen & Kern, 2007). This means that stress, emotions, and cognitive processes can directly impact immune function, potentially increasing susceptibility to infections, slowing healing, or exacerbating autoimmune conditions (Ishikawa & Furuyashiki, 2021).
Studies have further shown that chronic stress can suppress immune function, making the body more susceptible to illness (Klopack, 2023). On the other hand, positive mental states, such as feelings of gratitude or joy, can bolster immune defenses (Barak, 2006).
Polyvagal theory
Developed by Stephen Porges (1997), polyvagal theory emphasizes the role of the vagus nerve in regulating emotional and physiological states. The theory explains how our autonomic nervous system responds to social cues and environmental stimuli, influencing both physical health and emotional wellbeing (Porges, 1997).
Strengthening vagal tone through practices such as deep breathing can help us develop resilience and emotional balance (Magnon et al., 2021).
Embodied cognition
This theory proposes that cognitive processes are deeply rooted in bodily interactions with the environment (Skulmowski & Rey, 2018). In other words, our body and how it engages with our surroundings play a fundamental role in shaping our thoughts and emotions (Gao et al., 2019).
For example, adopting a “power pose” has been claimed to influence feelings of confidence and affect hormone levels (Carney et al., 2010).
The biopsychosocial model
Engel’s (1981) biopsychosocial model provides a holistic framework for understanding health by integrating biological, psychological, and social factors. It highlights the importance of considering mental and emotional states alongside physical health and social contexts (Lehman et al., 2017).
These mind–body theories are shaping modern therapy practices by integrating holistic approaches (Kaushik et al., 2024). They acknowledge that mental health is deeply intertwined with physical responses, leading to more comprehensive therapeutic interventions that promote healing on both psychological and physiological levels (Carroll, 2017).
If you’re using techniques like mindfulness-based cognitive therapy (MBCT), somatic experiencing, and Hakomi therapy in your practice, you’re likely drawing from these theories (Parsons et al., 2017).
What powers the mind-body connection? - Martin Picard
Martin Picard’s TEDxCambridge talk gives an excellent overview of what the science is saying about the mind–body connection.
5 Signs of an Imbalance + the Negative Effects on Wellbeing
When the mind–body connection is disrupted, it can manifest in various ways. These may include psychosomatic disorders, mood disorders linked to circadian rhythm disruptions, dissociation symptoms, emotional processing issues, and altered interoception, to name a few (Ezra et al., 2019).
Some signs of imbalance to look out for in your therapy clients:
Chronic stress
Persistent stress can lead to physical issues such as hypertension, headaches, and gastrointestinal problems (Schure et al., 2008).
Mood swings
Difficulty regulating emotions may contribute to anxiety, depression, or irritability (Dryman & Heimberg, 2018).
Physical fatigue
Unexplained tiredness may indicate emotional or psychological strain (Campbell et al., 2017).
Weakened immune function
Frequent illnesses can result from prolonged mental stress (Ballieux, 1991).
Muscle tension and pain
Stress and negative emotions often manifest as tightness in the neck, shoulders, or back (Schell et al., 2008).
Recognizing these signs of imbalance is essential for addressing underlying mind–body disconnection in your clients.
The Benefits of a Strong Connection Between Mind and Body
Helping clients build a strong mind–body connection benefits their overall wellbeing, emotional resilience, and stress management (Jung et al., 2016).
By fostering awareness of bodily sensations, clients can better understand their emotional responses, leading to improved self-regulation and mental clarity (Price & Hooven, 2018).
Practices such as mindfulness, yoga, and breathwork enhance this connection, reducing anxiety and promoting relaxation (Matko et al., 2022).
Strengthening the mind–body link also supports physical health by lowering cortisol levels, improving immune function, and reducing inflammation (Cahn et al., 2017).
In therapy, integrating mind–body techniques can help clients process trauma, manage chronic pain, and develop greater emotional awareness (Price & Hooven, 2018). For example, somatic experiencing helps individuals release stored tension related to past stress or trauma (Payne et al., 2015).
Additionally, research suggests that a well-integrated mind–body connection enhances focus, boosts mood, and fosters a greater sense of control over one’s emotions (Acevedo et al., 2016).
By encouraging your clients to cultivate this awareness, you can help them develop healthier coping mechanisms, build resilience, and experience a deeper sense of balance and wellbeing in daily life (Han et al., 2020).
7 Mind–Body-Focused Therapy Approaches
Several therapeutic approaches are designed to strengthen the mind–body connection, recognizing that psychological wellbeing is deeply intertwined with physical sensations and responses (Wahbeh et al., 2008).
If you see the value in this approach and would like to weave it into your practice, you may consider including the following:
MBCT combines traditional cognitive therapy with mindfulness practices (Kuyken et al., 2010). It is an effective approach to reducing depression and anxiety, preventing depressive relapse, and improving emotional regulation and self-compassion across various populations, although its efficacy may vary depending on the condition and individual differences (Dimidjian et al., 2016).
Somatic experiencing is a body-focused approach to trauma therapy that will help your clients release stored tension and regulate their nervous system by tuning in to physical sensations (Payne et al., 2015).
Hakomi therapy is a mindfulness-based somatic psychotherapy approach that explores unconscious patterns through present-moment awareness (Bageant, 2012). By gently accessing core beliefs through the body, your clients can gain insight and create lasting emotional change (Carroll, 2017).
The Internal Family Systems Model views the psyche as composed of different sub-personalities or “parts” (Schwartz, 2013). Through self-compassion, body awareness, and inner dialogue, you can help clients unburden wounded parts and cultivate emotional balance (Mok, 2023).
Yoga therapy uses physical postures, breathwork, and meditation to regulate emotions, reduce stress, and promote holistic healing (Pascoe & Bauer, 2015).
Biofeedback enhances self-regulation by helping individuals control physiological responses such as heart rate and muscle tension through real-time monitoring (Blase et al., 2021).
Hypnotherapy induces a focused state of relaxation to facilitate behavioral change, stress reduction, and emotional processing (Alizamar et al., 2018).
As we can see, these mind–body-focused therapy approaches offer powerful tools for emotional healing, self-regulation, and personal transformation (Price & Hooven, 2018). By integrating these modalities into your therapeutic practice, you can help your clients cultivate a more balanced and harmonious connection between mind and body (Wahbeh et al., 2008).
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3 Exercises to Strengthen the Mind–Body Connection
Practicing mind–body connection exercises can increase self-awareness, reduce stress, and promote emotional resilience (Jung et al., 2016).
The following practices integrate mindfulness and movement or body awareness to deepen this connection:
Mindfulness exercises like body scan meditation systematically focus on different parts of the body, noticing sensations without judgment (Anālayo, 2020). This practice increases bodily awareness and helps release unconscious tension (Dewar, 2021).
Yoga combines physical postures, breath control, and meditation to cultivate balance, flexibility, and mental clarity. Yoga is widely used for stress relief and emotional regulation (Riley & Park, 2015).
Qigong and tai chi are ancient movement practices that integrate breath, gentle motion, and focused attention to cultivate energy flow (qi) and inner harmony. They are particularly effective for integrating mind and body, reducing stress, and improving physical coordination (Bischoff et al., 2019).
By incorporating these exercises into their daily life, your clients can strengthen the connection between mind and body, improving both emotional and physical wellbeing (Zou et al., 2018).
3 Mind–Body Integration Techniques
Mind–body integration techniques offer effective ways to regulate stress, enhance emotional wellbeing, and improve overall health (Tarsha et al., 2020).
These evidence-based practices help bridge the connection between physical and psychological states, promoting relaxation and resilience:
Progressive muscle relaxation (PMR) involves systematically tensing and releasing muscle groups to promote relaxation and alleviate physical stress. This is particularly beneficial for individuals experiencing anxiety or chronic pain (De Paolis et al., 2019). This Progressive Muscle Relaxation, Easy Basics tool will guide your clients through the process.
Practicing diaphragmatic breathing activates the parasympathetic nervous system, reducing stress and fostering a sense of calm (Martarelli et al., 2011). Techniques such as this box breathing tool or 4-7-8 breathing can enhance relaxation (Perciavalle et al., 2017).
Guided imagery is a technique whereby clients can lower stress levels and enhance emotional wellbeing by visualizing calming scenes such as a peaceful beach or forest (Krau, 2020). This technique is often used in therapy for trauma and anxiety (Makarova & Degtyareva, 2023). Our Visualization for Kids tool is helpful for both children and adults and can be adapted to suit your client’s needs.
Incorporating these techniques into daily life can encourage greater mind–body awareness and emotional balance (Tarsha et al., 2020).
By regularly practicing methods such as PMR, deep breathing, and guided imagery, clients can improve their stress management ability and cultivate long-term wellbeing.
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The future of mind–body research holds promising developments, with growing interest in understanding the intricate connections between psychological wellbeing and physical health (Rebello-Sanchez et al., 2022).
Personalized medicine
Progress in psychophysiological research is paving the way for more tailored interventions, allowing for more customized treatments based on an individual’s genetic, neurological, and physiological markers (McPartland et al., 2014).
By leveraging insights from fields like psychoneuroimmunology and epigenetics, researchers are developing targeted mind–body therapies that can improve health outcomes (Kumsta, 2019).
Neuroplasticity research
With a deepening understanding of brain plasticity, research continues to explore how mindfulness, meditation, and other integrative practices can reshape neural pathways (Boccia, 2015).
Investigative focus is now shifting to the long-term effects of these interventions on emotional regulation, cognitive function, and resilience, offering new possibilities for mental health treatment and rehabilitation (Min et al., 2013).
Digital health tools
The development of mobile applications, wearable technology, and biofeedback devices is revolutionizing the use and reach of mind–body practices (Marzano et al., 2015).
These advancements give clients more agency by allowing them to self-monitor physiological responses, track stress levels, and engage in guided mindfulness and relaxation exercises (Hegde et al., 2020).
Transdisciplinary collaboration
A transdisciplinary approach that integrates medical, psychological, and social sciences is promoting a more holistic approach to health care (Novilla et al., 2023).
By combining expertise from different disciplines, researchers and practitioners are working toward comprehensive treatment models that address both mind and body for enhanced overall wellbeing (Bhavani, 2023).
Helpful Resources From PositivePsychology.com
Our PositivePsychology.com library is full of evidence-based resources that you can use to bring more mind–body integration into your practice, including the following:
Articles
Perhaps you’d like to start with some additional reading? These articles are especially good:
Why Is Mindfulness Important? will give you a more in-depth take on the benefits of mindfulness, and its effects on your brain.
What Is the Feldenkrais Method & Is It Effective? explores the potential of the Feldenkrais Method for improving clients’ mind–body connection. This is an option we haven’t addressed in this article, so it is a great place to start.
Tools
The Nature Play tool is a wonderful way to teach clients how to mindfully engage with nature in a way that helps them create more mind–body integration.
The Breath Awareness tool will help your client to create more breath awareness and work with that awareness to touch into their mind–body connection.
An example of a mind–body interaction is how deep breathing can activate the parasympathetic nervous system, reducing heart rate and promoting relaxation, demonstrating the interplay between the mind and physiological responses (Martarelli et al., 2011).
How powerful is the mind–body connection?
The mind–body connection is incredibly powerful, as seen in the placebo effect, where belief alone can trigger physiological healing responses (Walach & Jonas, 2004), and in practices like meditation, which can reshape neural pathways and improve overall wellbeing (Tang, et al., 2015).
What causes a disconnect between mind and body?
Chronic stress, trauma, and societal conditioning can lead to a disconnect between mind and body by encouraging dissociation, emotional suppression, or over-reliance on cognitive processing while ignoring physical sensations (Schure et al., 2008).
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About the author
Susan McGarvie, Ph.D., is a writer, researcher, and therapist in private practice. With more than twenty years' experience working in the health and NPO sectors, her research, writing, and work have focused on supporting practitioners to better manage stress and create a balanced sense of wellbeing.
Our ancestors understood the deep and intricate connection between mind and body. More recently, that connection has been neglected and even denied (Levine, 2019).
Modern psychology and neuroscience are offering robust frameworks to better understand the mind–body link (Onnis, 2016).
Several therapeutic approaches are designed to strengthen the mind–body connection, recognizing that psychological wellbeing is deeply intertwined with physical sensations and responses (Wahbeh et al., 2008).
Mind–body integration techniques offer effective ways to regulate stress, enhance emotional wellbeing, and improve overall health (Tarsha et al., 2020).
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