Reconnect with Your Body to Quiet the Overactive Mind

People often ask how I stay composed during performances. In our fast-paced world, we're overwhelmed with thoughts, leading to anxiety and stress. Instead of more thinking, reconnecting with our bodies can help. Here I include routines that have helped me tremendously as a musician.

Understanding the Two Modes of the Brain

Our brains generally operate in two distinct modes: thinking and experiencing.

Thinking Mode

In thinking mode, we analyze, debate, and often overthink. This mode is marked by a continuous flow of thoughts, which can become burdensome. For instance, a study by the National Center for Biotechnology Information found that nearly 73% of people experience intrusive thoughts that lead to anxiety.

While thinking is crucial for problem-solving, being trapped in this mode can distance us from the present moment. The more we analyze our worries—like deadlines at work or family pressures—the more we spiral into stress, making it difficult to find peace.

Experiencing Mode

Experiencing mode, by contrast, is all about being present. It invites us to engage fully with our senses and surroundings. When we shift our attention from thinking to experiencing, we can enter a state of flow where we feel absorbed in a task.

For example, when painting or cooking, losing ourselves in the process can help us forget time and worries, providing a moment of clarity and calm.

The Challenge of Overthinking

Many of us find ourselves stuck in thinking mode. The challenge is that attempting to break this cycle through more thought—like telling ourselves to relax—often fails. Instead, we should redirect our focus into our bodies.

The Power of Physical Activity

Physical activity is one of the most effective ways to reconnect with your body. Engaging in movements like walking, practicing yoga, or dancing can clear our mind.

Consider this: a 2018 study published in Psychosomatic Medicine found that just 20-30 minutes of brisk walking can reduce anxiety and improve mood for up to 90 minutes afterward. Focusing on physical sensations—like the rhythm of our steps or the breeze against our skin—can shift our attention away from racing thoughts.

How we can apply that to performances.

Focusing on the melody and rhythm as well as the movement of the body and how the ground supports us can help us feel physically present. Before performances and practices, include the following exercises as part of the routine:

Mindfulness and Body Awareness

Mindfulness encourages us to stay aware of the moment without judgment, which can significantly help in reconnecting with our bodies.

Breathing Exercises

One effective technique is focused breathing. This simple exercise helps anchor us. Here’s how to do it: sit comfortably, close your eyes, and take a deep breath in through your nose, allowing your abdomen to rise. Hold for a moment, then slowly exhale through your mouth. Repeat this a few times while concentrating on the sensations of your breath.

According to a study published in Frontiers in Psychology, even just a few minutes of focused breathing can lead to a 20% reduction in anxiety levels. Before performances, I often focus on things I am grateful for—the stage, the audience, the fact that I get to play music I love etc. I feel a significant shift in my body.

Body Scans

Another useful mindfulness practice is the body scan. This involves mentally checking in with your body from head to toe. Start at the top of your head, moving downward, and note any sensations. This practice builds awareness and can help ground you when your mind feels chaotic.

Nature as a Healing Space

Spending time in nature can be transformative. Research indicates that exposure to natural environments can reduce feelings of stress and enhance mood. Activities like hiking, gardening, or simply enjoying a park can be rejuvenating. The sounds and sights of nature distract us from our worries. For example, a 2015 study in Environmental Science & Technology found that just 15 minutes of being outdoors can improve mood and reduce anxiety. Grounding techniques, like walking barefoot on grass, hugging trees, help reconnect us physically. Feeling the earth under our feet provides stability and encourages presence.

Cultivating Routine for Reconnection

Creating a daily routine that includes physical activity, mindfulness, and nature time can help reinforce these practices.

Daily Movement

Incorporate some form of movement into your daily routine. Whether it is a brisk morning jog, a mid-day yoga session, or an evening dance party, regular activity fosters well-being. Aim for at least 150 minutes of moderate aerobic activity per week, as recommended by the CDC.

Mindfulness Moments

Dedicate a few moments daily to mindfulness. This could be deep breathing, a body scan, or simply expressing gratitude. Regular practice can create significant positive shifts in emotional health.

Nature Breaks

Make it a point to spend time outdoors regularly. Try to incorporate at least 30 minutes outdoors each day, whether it’s hiking, walking, or enjoying your yard. Being in nature enhances mental clarity and reduces stress.

Finding Balance in Life

When feeling overwhelmed by overthinking, remember that regaining your sense of calm often means reconnecting with your body. By shifting your focus from thoughts to physical experiences, you can interrupt cycles of worry and discover moments of peace.

Incorporate physical activity, mindfulness, and time in nature into your daily life to cultivate a deeper connection with your body. Embrace your physical self as a grounding tool, allowing you to fully experience your surroundings. By doing this, you may find a renewed sense of balance and tranquility in your everyday life.