--- title: How to Improve Mind-Body Connection description: Resilience is a critical ability to adapt to life's ups and downs. 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Topics: Select a topic... All Emotional Intelligence & Fitness Leadership and Business Love, Marriage, and Relationships Parents: Permission to Be Imperfect Brain Fitness, Mindfulness and Perspective Communication & Interpersonal Skills Habits for Health Heartmanity Webinars, Classes, and Events Filters # [*How to Improve Mind-Body Connection*](https://blog.heartmanity.com/how-to-improve-mind-body-connection) Last night, amid a moment of head-swirling anxiety, I sat with my hands placed on my knees and focused on my breath. It may sound silly, but it’s a helpful tool to calm oneself.   To stop and tell yourself, “I am here. These are my knees. I am touching my knees and sitting on my bed and can feel the support of the earth.” It’s a bit akin to my brain trying to reason with my body to settle down and return to the moment. An internal, “Hey buddy, everything is ok, you can settle down now.” *Estimated reading time: 4 minutes* ![Yoga stones relaxation concept\_AdobeStock\_435588254 SM\_Compressed](https://blog.heartmanity.com/hs-fs/hubfs/Yoga%20stones%20relaxation%20concept_AdobeStock_435588254%20SM_Compressed.jpeg?width=2573&height=1709&name=Yoga%20stones%20relaxation%20concept_AdobeStock_435588254%20SM_Compressed.jpeg)Moments like this occur for all of us in varying degrees and at different times, and improving this mind-body connection is becoming recognized as a valuable tool for our health. ## What Is the Mind-Body Connection? The [mind-body connection](https://blog.heartmanity.com/mind-body-connection) is the intricate connection between mental and emotional states and physical health. It becomes particularly important in relation to chronic conditions that are often associated with stress, such as high blood pressure, gastrointestinal issues, and sleep disorders.   When our brains perceive a threat, the sympathetic nervous system shifts into fight, flight, or freeze mode, which releases cortisol, the hormone that prepares our bodies for action by increasing energy, heart rate, and blood pressure and suppressing nonessential functions. Ideally, once the threat has passed, the parasympathetic nervous system kicks in to calm the body and prompt the “rest and digest” response.   However, chronic stress keeps cortisol levels high, which increases inflammation, one of the key drivers in chronic illnesses.   | ### Mind-Body Connection Definition *In psychology, the mind-body connection is defined as the intertwined and reciprocal relationship between our mental and emotional states, and our physical health and well-being.* | | --- |     ## Chronic Stress and Our Health Traditionally, Western medicine has treated the mind and the body as separate entities when evaluating treatment. But today, more [research](https://pmc.ncbi.nlm.nih.gov/articles/PMC1456909/) is focusing on the connection between the two. An article by Mohd Razali Salleh titled [*Life Event, Stress and Illness*](https://pmc.ncbi.nlm.nih.gov/articles/PMC3341916/), housed in the National Library of Medicine, found, *“The morbidity and mortality due to stress-related illness is alarming. Emotional stress is a major contributing factor to the six leading causes of death in the United States: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver, and suicide.”*   The article goes on to explain, *Research shows that almost every system in the body can be influenced by chronic stress. When chronic stress goes unreleased, it suppresses the body’s immune system and ultimately manifests as illness. One can only wonder what would happen to the body if it remained in the fight-or-flight response.*   *Fortunately, under normal circumstances, three minutes after a threatening situation is over and the real or imagined danger is removed, the fight-or-flight response subsides, and the body relaxes and returns to its normal status. During this time, heart rate, blood pressure, breathing, muscle tension, digestion, metabolism, and the immune system all return to normal. If stress persists after the initial fight-or-flight reaction, the body’s reaction enters a second stage.*   *During this stage, the activity of the sympathetic nervous system declines, and adrenaline secretion is lessened, but corticosteroid secretion continues at above-normal levels. Finally, if stress continues and the body is unable to cope, there is likely to be breakdown of bodily resources.*   ### Know the Signs of Stress Once you understand the mind-body connection, identifying when and how to slow the roll, (so to speak,) can be a game changer for regulating emotions to [help anxiety](https://blog.heartmanity.com/how-to-stop-feeding-your-anxiety-with-avoidance), depression, PTSD, or grief. The first step of regaining equanimity is identifying the symptoms of stress in your body.   Calming your nervous system and returning your focus to the present are crucial first steps in managing stress and can be a great tool alongside traditional therapies. Another huge support is utilizing simple somatic practices for [emotional well-being](https://blog.heartmanity.com/mind-body-connection).     ## Somatic Practices and How They Can Help Us [Harvard Medicine](https://magazine.hms.harvard.edu/articles/making-sense-interoception#:~:text=This%20type%20of%20sensation%20has%20a%20name:,our%20internal%20organs%20interact%20with%20the%20brain.) explains interoception as the perception of internal signals from the body. Unlike traditional senses like touch, sight, hearing, taste, and smell, interoception helps us process information from the heart, gut, lungs, and other internal organs as they interact with our brain. It’s how our nervous system anticipates, senses, interprets, integrates, and regulates signals originating from the body across both conscious and unconscious levels.   Interoceptive ability can be trained through mind-body interventions, or [emotional regulation](https://blog.heartmanity.com/why-should-you-care-about-emotional-regulation). A concept called somatization explains how emotional distress is expressed through physical symptoms. Somatic practices or exercises are things we can do (such as touching our knees) that focus on relieving the tension in our bodies rather than desensitizing ourselves to it.   They focus on body awareness and reflection, becoming aware of your inner experience and what is happening in your body. Pent-up and [turbulent emotions](https://blog.heartmanity.com/inward-emotional-turbulence)keeps your nervous system in survival mode.   Somatic practices aim to [increase your ability to regulate your emotions](https://blog.heartmanity.com/want-more-inner-peace-learn-these-simple-emotional-self-regulation-and-eq-skills) and alleviate the implications of chronic stress. Let’s review some helpful strategies. ![Smiling beautiful woman hugging herself as a somatic practice through touch.](https://blog.heartmanity.com/hs-fs/hubfs/Smiling-beautiful-woman-hugging-self-1450421945_726x484_Compressed.jpeg?width=724&height=483&name=Smiling-beautiful-woman-hugging-self-1450421945_726x484_Compressed.jpeg)   ## Simple Ways to Enhance Your Mind-Body Connection Once you are in tune with the physical sensations happening in real-time in your body, there are several simple techniques to engage your parasympathetic nervous system and reduce heightened stress levels.   ### ![Somatic Practice 1: Touch](https://blog.heartmanity.com/hs-fs/hubfs/HRT_Blog_Bullet_Template_1023_Design1_FINAL.jpg?width=75&height=50&name=HRT_Blog_Bullet_Template_1023_Design1_FINAL.jpg)Touch Touch can be very grounding. As I mentioned, putting your hands on your knees, shoulders, or belly or giving yourself a hug (yes, it’s a real thing) can help soothe your nervous system and bring about a sense of safety. It also serves to bring your mind back to the present moment and remind your body that you are here. ### ![Somatic Practice 2: Breathing](https://blog.heartmanity.com/hs-fs/hubfs/HRT_Blog_Bullet_Template_1023_Design1_FINAL2.jpg?width=75&height=50&name=HRT_Blog_Bullet_Template_1023_Design1_FINAL2.jpg)Breathing There are several types of breathwork to calm your nervous system, but one highly effective method is called Box Breathing. To do it, inhale slowly through your nose while counting to four, hold your breath for four counts, exhale through your mouth for four, and then hold your breath there on empty for another count of four. (It’s ok to start with a count of two and build up as you go!) **Additional tools:** "[Simple Ways to Build Resilience and Emotional Fitness](https://blog.heartmanity.com/simple-ways-to-build-resilience-and-emotional-fitness)."  ### ![Somatic Practice 3: Grounding](https://blog.heartmanity.com/hs-fs/hubfs/HRT_Blog_Bullet_Template_1023_Design1_FINAL3.jpg?width=75&height=50&name=HRT_Blog_Bullet_Template_1023_Design1_FINAL3.jpg)Grounding Another simple technique to bring your awareness back to the present is the 5-4-3-2-1 technique. When your mind is spiraling, name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique is excellent for engaging all your senses. **Related reading:** "[How to Develop Resilience, and Why You Should!"](https://blog.heartmanity.com/how-to-develop-resilience-and-why-you-should) ### ![Somatic Practice 4: Body Scan](https://blog.heartmanity.com/hs-fs/hubfs/HRT_Blog_Bullet_Template_1023_Design1_FINAL4.jpg?width=75&height=50&name=HRT_Blog_Bullet_Template_1023_Design1_FINAL4.jpg) Body Scanning This technique can be done without anyone even noticing! Scan your body from head to toe, noticing where you are holding stress or what muscles are tight and relaxing them by breathing into them. ### ![Somatic Practice 5: Progressive Muscle Relaxation (PMR)](https://blog.heartmanity.com/hs-fs/hubfs/HRT_Blog_Bullet_Template_1023_Design1_FINAL5.jpg?width=75&height=50&name=HRT_Blog_Bullet_Template_1023_Design1_FINAL5.jpg)Progressive Muscle Relaxation (PMR) If you have the time and space, this technique is an excellent way to relax the whole body (and it can improve your sleep!) Lie down on a comfortable surface and breathe deeply. Beginning with your feet, inhale and tense one muscle group at a time, holding it for ten seconds before exhaling and relaxing the muscles. Gradually move up your entire body, including your face, until you have tensed and relaxed all the muscle groups.   ## Concluding Thoughts   When you feel anxious, stressed, or overwhelmed, try one of the strategies above. You’ll be surprised at just how effective they are.   Remember the opening story about [my racing mind](https://blog.heartmanity.com/how-to-stop-overthinking)?   Here is one of my favorites that is something you may unknowingly do already. If you begin to feel overwhelmed, stop and look at nature — the sky, a bird or a tree, leaf, or it’s bark. Let your thoughts be quiet and everything be still.   Paying attention to the slightest details, even for just a few moments, can be enough to settle your nervous system and bring you back to a healthy state of physical and mental well-being.   **Related reading:** “[Why Is Mindfulness Important? 3 Simple Practices](https://blog.heartmanity.com/why-is-mindfulness-important-and-3-simple-practices)”   For customized and transformative coaching, [contact Heartmanity](https://heartmanity.com/contact/)! For an emotional health coach and support with emotional goals, Jennifer is masterful in emotional intelligence and fitness. Email jennifer@heartmanity.com. ### Like the article? Help us spread the word and share it! Facebook Twitter Pinterest LinkedIn **![Kali Gillette / Heartmanity Contributor](https://blog.heartmanity.com/hs-fs/hubfs/Kali%20Gallette%20Headshot%20cropped%20(2).png?width=225&name=Kali%20Gallette%20Headshot%20cropped%20(2).png)[Kali Gillette / Heartmanity Contributor](https://blog.heartmanity.com/author/guest-blogger-kali-gillette)** Kali is a freelance writer in Bozeman, Montana. She has spent 30 years in communication and publishing, telling the stories of human interest and potential. When not behind a keyboard, you’ll find her either in the kitchen or enjoying the mountains. ### You may also like: ![What Does Empathy Mean? 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