Movement for Mental Wellbeing: The Mind-Body Connection
Posted Monday, Feb 24, 2025 by Dr Cloe Crowhurst (Osteopath). Filed under General
In our fast-paced, hyper-connected modern world, mental exhaustion, burnout, and mental illness are all too common. Many of us are searching for ways to alleviate the stress that comes with living in this demanding environment. What if the solution lies in something as simple and natural as movement?
The idea that physical activity can profoundly impact mental wellbeing is supported by a growing body of research and insights from thought leaders like Amelia and Emily Nagoski, Brene Brown, Wendy Suzuki, Andrew Greenwood, Ruth Murray, and William Pullen.
Table of contents
The Stress Cycle: Completing the Loop
- Physical Activity as a Stress Release
Movement and Emotional Resilience
- Building a Resilient Brain
The Art of Embodiment
- Dance for Health Program
Running as Therapy
- Dynamic Running Therapy (DRT)
The Power of Small Steps
- Incorporating Movement into Daily Life
Movement: A Natural Resource for Mental Health
- Daily Movement Ideas
Learn More: Additional Resources
- Audiobooks, TED Talks, Podcasts
Final Thoughts
- Taking Action for Wellbeing
The Stress Cycle: Completing the Loop
Amelia and Emily Nagoski’s book, Burnout: Solve Your Stress Cycle, explains that stress isn’t just a mental experience—it’s a physiological process that involves the entire body. The stress cycle, as they describe, is our body’s natural response to perceived danger. While our ancestors relied on physical action (like running or fighting) to escape danger and complete the stress cycle, modern stressors often don’t allow for such physical outlets.
“Physical activity is the single most efficient strategy for completing the stress response cycle,” the Nagoskis write.
Movement sends a signal to your body that the danger has passed, allowing you to return to a state of calm. Whether it’s a brisk walk, yoga, dancing, or even cleaning the house, engaging in physical activity is a simple yet powerful way to close the loop on stress.
“Exercise is the most transformative thing you can do for your brain today,” Suzuki says.
Physical activity boosts the production of endorphins, the body’s natural mood elevators, while also enhancing neuroplasticity, the brain’s ability to adapt and grow.
These changes aren’t just chemical; they’re structural. Regular movement increases the size of the hippocampus, the part of the brain associated with learning and memory, which also helps regulate emotions. In short, when you move your body, you’re building a more resilient brain, better equipped to handle life’s challenges.
“Movement is more than exercise,” Greenwood says. “It’s a way of expressing, processing, and releasing emotions.”
Dance, in particular, has been shown to improve mood, reduce anxiety, and foster a sense of connection with others.
Similarly, Ruth Murray, a movement therapist, believes that mindful movement practices help individuals reconnect with their bodies in a world that often encourages disconnection.
“When we move mindfully, we’re not just addressing the body; we’re addressing the whole person—their mind, emotions, and spirit,” Murray says.
Running as Therapy
For William Pullen, a psychotherapist and author of Run for Your Life, running is a form of dynamic mindfulness. His approach, Dynamic Running Therapy (DRT), combines the physical benefits of running with the reflective power of therapy.
Pullen explains, “Running clears the mind and provides a space for introspection, creativity, and emotional release.”
Whether you’re running solo or with a partner, the act of moving forward can be profoundly symbolic of emotional progress.
“Courage starts with showing up and letting ourselves be seen,” Brown says.
This applies to movement as well. You don’t need to train for a marathon or join a dance troupe to experience the benefits. Simply showing up for yourself, whether it’s a ten-minute stretch or a stroll around the block, is enough to make a difference.
Movement: A Natural Resource for Mental Health
The beauty of movement lies in its accessibility. You don’t need fancy equipment or a gym membership to start moving. Your body is a natural resource, capable of helping you navigate stress and cultivate mental wellbeing. By incorporating movement into your daily routine, you’re not just caring for your body—you’re nurturing your mind and spirit.
Here are a few ideas to get started:
- Dance it out: Put on your favourite music and let your body move freely.
- Take mindful walks: Focus on your breath, the sensation of your feet on the ground, and the sights and sounds around you.
- Try yoga, Qi Gong or tai chi: These practices blend movement with mindfulness, offering a holistic approach to wellbeing.
- Run or jog: Start slow and use this time to reflect or listen to inspiring books or podcasts. See below for recommendations.
- Join a class: Whether it’s Zumba, Pilates, or martial arts, the sense of community can enhance the experience.
Learn More: Audiobooks, TED Talks, and Podcasts
If you’re looking to deepen your understanding of movement for mental wellbeing, setting healthy habits, and the stress response, here are some great resources:
Audiobooks:
- Burnout: Solve Your Stress Cycle by Amelia Nagoski and Emily Nagoski
- Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion by Wendy Suzuki
- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
- Run for Your Life by William Pullen
TED Talks:
- "How to Make Stress Your Friend" by Kelly McGonigal
- "The Brain-Changing Benefits of Exercise" by Wendy Suzuki
- "Why We All Need to Practice Emotional First Aid" by Guy Winch
- "Dance to Change the World" by Andrew Greenwood
- "Listening to Shame" by Brene Brown
Podcasts:
- The Happiness Lab with Dr. Laurie Santos
- The Huberman Lab Podcast
- Feel Better, Live More with Dr. Rangan Chatterjee
- Unlocking Us with Brene Brown
- Dynamic Running Therapy with William Pullen
Final Thoughts
Movement is more than exercise; it’s a bridge between mind and body, a tool for healing, and a source of empowerment. As Amelia and Emily Nagoski remind us, completing the stress cycle through movement is not a luxury—it’s a necessity. By embracing this natural resource, we can combat mental exhaustion and cultivate resilience in an increasingly demanding world.
So, take a moment today to move—not because you have to, but because you deserve to. Your mind, body, and spirit will thank you.
This article was written by Dr Cloe Crowhurst, Osteopath at Brunswick Chiropractic, who is passionate about helping patients understand the connection between movement and mental wellbeing.
Frequently Asked Questions (FAQ) About Movement and Mental Wellbeing
How does physical movement affect mental health?
Regular physical movement influences brain chemistry, releasing natural mood-enhancing compounds and reducing stress hormones. This biological connection demonstrates how movement can support mental wellbeing through physiological changes in the body.
What types of movement are most beneficial for mental wellbeing?
Any form of movement can be beneficial. This includes structured exercise, walking, stretching, or even gentle movements during daily activities. The key is finding movement that feels comfortable and sustainable for your body.
How often should I move to support my mental health?
Current health guidelines suggest regular movement throughout the day is ideal. This could include short movement breaks during work hours, a daily walk, or structured exercise sessions. The frequency and intensity should be tailored to your individual capacity and circumstances.
How can I start incorporating more movement into my daily routine?
Begin with small, manageable changes such as standing breaks during work, short walks, or gentle stretching. Gradually increasing movement in ways that suit your lifestyle and physical capacity can help establish sustainable habits.