Mindful Movement: 2 Ways to Harness the Power of Mindfulness for a Rewarding Workout

Written By: Vivian Benjamin

Mindfulness

Although the practice of mindfulness is popularized in this world currently it is an ancient art that was practiced during 500 BC. It was deeply rooted in ancient Eastern philosophical and religious traditions primarily in Buddhism.



Nevertheless, mindfulness only came to light after it reached the Western world and is now renowned for its health benefits. Practising mindfulness in every aspect of your life is beneficial to nurture your physical and mental health.



Apart from food or nutrition exercise plays a huge role in nourishing your body from the inside and outside. However, for some people exercising 150 minutes of aerobic exercise a week or jumping in a treadmill in a gym may seem daunting.



I have had several of my clients saying at times it’s really difficult to focus on exercising because they have lots on their minds. This prompted me to share my top 2 tips on how you can integrate the art of mindfulness for a rewarding workout.



So, what is Mindfulness? Mindfulness is being aware of your thoughts, behaviours, feelings, body sensations and the environment in the present moment while being kind, compassionate, open, accepting and non-judgemental. 



Why practice Mindfulness? Mindfulness is a great tool to be applied to your daily life to improve physical and mental well-being. Several studies have shown evidence that mindfulness can help with managing stress, depression, anxiety, improve sleep quality and reduce body image concerns for individuals diagnosed with eating disorders.



In addition to that, mindfulness can also act as a coping mechanism for people suffering from chronic pain, increase focus and concentration, regulate blood pressure for people diagnosed with high blood pressure and reduce cravings thus helping to control weight and enhance lung function.




Where to practice Mindfulness? The art of mindfulness can be practised in every aspect of life for instance; mindful eating, mindful exercising, mindful breathing, mindful meditation, mindful relationships and many more.



How to practice Mindfulness to exercise better? There are several ways where you can incorporate mindfulness so you can have a focused exercise session without any interruption. Meditation and Breathwork are 2 methods that can be applied to your daily life to achieve a productive workout. 




Meditation

So, what is the art and science of meditation all about? Meditation is a technique used to connect your body and mind to increase focus and concentration on the present moment. It’s all about connecting with yourself and letting go of thoughts to create a sense of inner peace.



This is an ancient practice which originated during the Vedic period (1500-500BCE) and was found in the ancient Indian scriptures known as Vedas. Vedas which means knowledge are a collection of sacred texts in Sanskrit that form the Hindu teaching. 




5 Types of Meditation
Remember, there is no set of time to meditate however; you can start to meditate for 5 minutes then increase to 10 minutes. Similarly, try and choose a suitable environment or space and don’t force yourself. Let the meditation flow naturally. There are many different types of meditation however; I will share 5 types that are easy to be practised on your own.

1. Mantra Meditation
Mantra meditation is performed by using repetitive words, phrases or sounds to calm the mind. You can choose to say the words or phrases quietly or loudly. This type of meditation allows you to have a deeper level of awareness.



2. Visualization Meditation
Visualization meditation is practised by visualizing positive images or scenes to initiate calmness and relaxation.



3. Mindfulness Meditation
Mindfulness meditation involves observing any thought that comes to your mind without judging it to cultivate awareness of the present moment. It is often accompanied by mindful breathing.



4. Focused Meditation
Focused meditation is performed using all the five senses (touch, hear, sight, taste & smell). To illustrate, you can listen to something pleasant such as birds chirping or look at something that makes you happy.



5. Body Scan Meditation
Body scan meditation is practised by progressively relaxing your muscle groups one area at a time to reduce muscle tension. 





Breathwork

Breathwork is the voluntary change of rate, pattern and depth of respiration, which affects the cardiac and cortical activity (of the brain). Along with meditation, you can also practise breathing exercises to help you perform aerobic exercises or any kind of workout.


These breathing techniques can reduce anxiety and stress, support blood circulation, improve mood, enhance focus and promote lung function to support your journey during exercise.


5 Types of Breathwork

Humming Bee Breath
The humming bee breathwork soothes your forehead. It can help in reducing tension and anger.

Method
1. Sit down.

2. Close your eyes and relax.

3. Place a finger on the tragus cartilage that partially covers the ear canal.

4. Breathe in and gently press the cartilage as you breathe out.

5. Keep your mouth closed and make a loud humming sound.

6. Perform as many times as you prefer.




Ujjayi Breath
Ujjayi breathing exercise can be done to remove distractive thoughts before meditating.

Method
1. Sit down.

2. As you inhale and exhale through the nose keep your mouth closed.

3. Constrict your throat almost like you are snoring. Try to control your breath with your diaphragm.

4. Make sure you breathe in and out in equal length.

5. Perform as many times as you feel comfortable.
 



Resonant Breathing
Resonant breathing is also known as coherent breathwork.

Method
1. Breathe in for a count of 5.

2. Breathe out for a count of 5.

3. Repeat for as long as you prefer.




Diaphragmatic Breathing
Diaphragmatic breathing is a breathing exercise that involves the stomach, abdomen and diaphragm. It is also known as abdominal or belly breathing.

Method
1. Sit or lie down on a flat surface.

2. Place one hand on your chest and the other on your stomach.

3. Breathe in slowly through your nose and feel your stomach expanding.

4. Breathe out slowly through your lips and feel your stomach contracting.

5. Repeat the steps several times.
 



Pursed Lip Breathing
Pursed lip breathing helps to slow down your breathing when you tend to breathe at a quicker pace. This breathwork can be performed after you exercise as it helps regulate your breathing.

Method
1. Sit or lie down.

2. Breathe in through the nose for 2 counts.

3. Purse your lip and breathe out slowly for a count of 4.

4. Repeat several times.













All in All
You can practise mindfulness in every aspect of your life including exercise. So, if you ever find yourself unable to focus on moving your body or performing aerobic exercises try meditating and breathwork before you get started for an enriching workout experience.



Nutrition Takes shares 5 types of meditations and breathing techniques you can incorporate into your daily life to make exercise a joyful moment. Share in the comments section what you think about the knowledge you gain from this article. Alternatively, if you have different insights feel free to ask or share.













 
References
1. https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
2. Dexing Z et al (2021); Mindfulness-based interventions: an overall review; British Medical Buletin; 138(1): 41-57.
3. David C (2017); Mindfulness Interventions; Annual Review of Psychology; 68: 491-516.
4. Jamil A et al (2023); Meditation and its Mental and Physical Health Benefits; Cureus; 15(6): e40650.
5. Olga M.K. et al (2023); Spreading positive change: Societal benefits of meditation; Frontiers in Psychiatry; 14: 1038051.
6. Babatunde A et al (2020); A Practitioner's Guide to Breathwork in Clinical Mental Health Counseling; Journal of Mental
    Health Counselling; 42(1): 78-94.2.   
7. Balban MY et al (2023); Brief structured respiration practices enhance mood and reduce physiological arousal; Cell
​    Reports Medicine; 4(1):100895.