How Movement Transforms Your Brain, Mood, and Life
Are You Moving for Joy? The Science of Movement, Posture, and Mental Health
If you know me, you know I’m a big advocate for movement—not just as exercise, but as a way of being. Movement connects us to our bodies, shifts our perspective, and improves our overall well-being.
When I was a kid, I loved exploring on my bike. I would ride as far as I could, turning onto unfamiliar streets just to get lost and challenge myself to find my way home. It wasn’t about exercise; it was about the experience—the thrill of movement, the adventure, the freedom.
Many of us move to clear our minds, much like Forrest Gump, who ran for miles simply to escape his thoughts. And science tells us he was onto something! Movement has powerful effects on the brain, improving both mental and physical health.
How Movement Transforms Your Brain
🧠 Increases Blood Flow – Exercise delivers oxygen and nutrients to the brain, keeping it sharp and resilient.
🔬 Boosts Mood & Energy – Movement releases dopamine and norepinephrine, which enhance mood, reduce stress, and increase energy levels.
🌱 Creates New Brain Cells – Physical activity stimulates neurogenesis, forming new brain cells and strengthening neural connections.
💡 Improves Brain Plasticity – Exercise helps the brain adapt, improving memory, problem-solving, and cognitive function.
🛡 Protects Against Cognitive Decline – Regular movement lowers the risk of dementia and improves sleep quality.
😊 Enhances Mental Health – Physical activity reduces symptoms of anxiety and depression while promoting creativity and fresh perspectives.Moving with Intention: Finding Balance Between Stillness & Action
Your Body is Always Speaking to Your Mind
One of the things I emphasize when working with students—especially those experiencing anxiety or depression—is that our minds are always paying attention to our bodies.
If our body language is slouched and closed off, our minds interpret that as sadness, fatigue, or lack of confidence. But when we stand taller, move with intention, or even smile, our minds start to believe that we are confident, content, and relaxed.
Harvard researcher Amy Cuddy has studied this extensively. Her research on "power posing" suggests that adopting expansive, confident postures—even when we don’t feel confident—can actually change our brain chemistry, boosting testosterone (associated with power) and lowering cortisol (the stress hormone).
Key Takeaways from Amy Cuddy’s Research on Body Language:
✔️ Posture Impacts Hormones – Standing in an open, expansive position increases confidence and reduces stress.
✔️ Power Poses Shape Perception – How we hold our bodies affects how others perceive us and how we perceive ourselves.
✔️ Small Changes Make a Big Difference – Even brief moments of standing tall, opening the chest, or lifting the arms can positively impact mood and confidence.
The Role of Posture & Facial Expression in Movement Practices
In my yoga and qigong teaching, I integrate these ideas by incorporating powerful postures and mindful facial awareness:
✨ Yoga: The Upward Hand Salute, part of the Sun Salutation, expands the chest and lifts the gaze—inviting confidence and openness.
✨ Qigong: A movement I love to teach is “Gathering the Qi,” where we lift our arms overhead, softly waving them toward the sky. This simple movement encourages lightness, expansion, and a shift in energy.
✨ Facial Expression Awareness: I always encourage students to relax their face—especially when they notice tension or frowning. It takes more effort to frown than to smile, and simply softening the facial muscles can trigger a relaxation response in the body.
These small shifts in movement and posture, combined with awareness of breath and body connection, can help us manage stress, cultivate self-compassion, and make healthier choices with more ease.
Movement, Mindfulness & Eating: It’s All Connected
Less stress means we can make more intentional choices when it comes to eating. We can appreciate our food, feel compassion for ourselves when we don’t eat “perfectly,” and trust our bodies more. Movement, mindfulness, and nourishment are all part of the same relationship—the one we have with ourselves.
As we navigate the world with all its challenges and suffering, it is more important than ever to have tools that support our well-being.
Thank You for Being Here
In today’s world, where the news is often overwhelming and the sheer amount of information we consume can feel exhausting, I truly appreciate you taking the time to read my thoughts on mindfulness, mindful eating, and movement.
If you found this post helpful, I’d love to hear from you! What movement or posture helps you feel stronger, lighter, or more grounded? Share in the comments—I’d love to continue this conversation with you.
With gratitude,
Satya
