How physical care supports our mental wellbeing and a mindful lifestyle

One of the best steps we can take to improving our wellbeing is to adopt a mindful lifestyle. It helps combat stress, helps us foster self-awareness, and gives us an effective tool for regulating our emotions.

When we think of mindfulness, many of us overlook the fact that our physical care and health is closely tied to mental health. In fact, it’s the foundation for all other mindful practices. True mindfulness means being fully present in every aspect of your life, which includes maintaining a harmonious relationship with your body.

How stress shows up in the body

The connection between mind and body is so profound that emotional and mental stress inevitably manifests as physical symptoms. Stress typically shows up in the body in the form of muscle tension, especially in areas like the shoulders, neck, jaw, and lower back.

This chronic tension doesn't just cause physical discomfort—it also sends continuous signals to your brain that something is wrong, keeping your nervous system in a state of heightened alertness that makes maintaining a mindful presence extremely challenging.

Stress also affects your breathing patterns, often causing shallow, restricted breathing that limits oxygen flow and keeps you in a state of subtle anxiety. Your posture may suffer as stress causes you to unconsciously contract to protect yourself, leading to rounded shoulders, forward head positioning, and compressed chest cavity.

Sleep patterns become disrupted, digestive function can become compromised, and your overall energy levels fluctuate. All of these physical symptoms create a constant background noise that interferes with your ability to be truly present and mindful.

Integrating physical care into a mindful lifestyle

A study, published in the academic journal Mental Health and Physical Activity, found that making lifestyle changes that combine physical activity with mindfulness are the most effective at lifting our mood and improving our overall health and wellbeing.

Stretch to release tension

As one multidisciplinary clinic explains “osteopathy is a holistic way of treating the body, encouraging the body to re-balance the fight-or-flight response caused by stress and make sure all bodily functions are aligned. Using a series of massage, stretching and manipulation techniques, osteopathy helps identify various sources of pain in the body, relieving the affected areas, improving mobility and, ultimately, reducing any feelings of stress”.

When your shoulder muscles are knotted with stress or your lower back aches from poor posture, these sensations continuously pull your attention away from the present moment. 

Therapeutic practices like osteopathy work gently to restore your body's natural balance and alignment, releasing deep-seated tension patterns that may have been building for years. As this physical tension dissolves, you'll often find that mental and emotional stress begins to ease as well, creating space for a naturally calmer and more focused mind.

Improve your posture

Your posture has a direct and immediate impact on your breathing capacity and quality, which is vital to regulating the nervous system and breathing deeply. When your spine is compressed, your shoulders are rounded forward, or your chest cavity is restricted, with your ability to take full, nourishing breaths being compromised.

Poor posture forces you into shallow, incomplete breathing patterns that keep your nervous system in a state of subtle stress. However, when your spine is aligned, your joints are properly positioned, and your ribcage can expand freely, you can access the deep, diaphragmatic breathing that forms the foundation of most mindfulness practices.

Including mindful movement as part of a mindful lifestyle

When we’re told to do something we don't like, we find ways to procrastinate. However, if you can find an activity you love, you’re more inclined to find ways to incorporate it into your routine. You could add a walking treadmill beneath your desk, for example, to add pockets of movement throughout the day where you can work, take part in meetings, or listen to a podcast while staying active. Physical care can be a source of enjoyment!

Another option is to get into the habit of stretching for five to 10 minutes at the beginning and end of the day—listen to some calming music, find a beginner-friendly yoga flow or stretching routine on YouTube and improve your mobility day by day. From walking meditations or sensory walks to putting on your favourite song and dancing in your living room, movement doesn’t have to be an hour-long gym session to make a difference.

You don’t need to become a fitness enthusiast or maintain peak physical condition to reap the rewards that come from linking your physical health to your mindfulness practice. Simply recognising and honouring the fact that your physical wellbeing directly supports your mental and emotional journey leads to greater awareness and calm.

As you continue to develop your mindful lifestyle, remember that physical care for your body isn’t separate from your mindfulness practice—it’s an essential part of it. When your physical foundation is strong, stable, and comfortable, your mind naturally becomes more peaceful, your emotions more balanced, and your capacity for presence exponentially greater.

Mindful Surrey's online drop-in sessions always include some simple mindful movement, as a way to ground ourselves and relax the body before doing sitting meditations. If you'd like to come to a drop-in for free to see what it is like, please get in touch with Catherine.

Many thanks to Annie Button for writing this article.