What is the mind-body connection? Tips to strengthen it

Your physical and mental health aren’t separate — although sometimes, it can feel that way. That’s why it’s no coincidence that moving your body can uplift your mood. “The mind-body connection is how our thoughts, emotions, and physical sensations are all intertwined,” says Laura Plankis, PT, DPT, a physical therapist at Hinge Health certified in pain reprocessing therapy (PRT).

When it comes to managing pain, caring for your mental health is an important part of the process. That’s because the root causes of pain are often biopsychosocial — meaning pain management involves three connected elements: biological (bio), psychological (psych), and social factors. Understanding how these are linked can make it easier to care for your overall well-being. 

Here, learn how the mind and body communicate with each other. Plus, discover simple techniques you can try to strengthen your mind-body connection so you have less pain and more confidence in your body.

What is the mind-body connection?

The definition of the mind-body connection is the way our mental and emotional states influence our physical health — and vice versa. Research has shown this relationship is bidirectional, meaning it goes both ways. Your physical health can affect your mental health — and your mindset can affect how your body functions

“Our minds and bodies are intertwined, so supporting our mental and emotional health can translate to better physical health, and vice versa,” says Liz Greenlaw, a senior health coach at Hinge Health.

For a long time, medicine separated mental and physical health into different categories, Dr. Plankis says. Now, research shows the brain is deeply connected to our physical, immune, and digestive health. Think about the gut-brain connection: When you're stressed or anxious, you may experience stomachaches or butterflies in your belly. Conversely, when your stomach hurts, it can make you feel stressed or anxious.

When your lifestyle and health habits support both your mind and body, you’re more likely to see benefits for each.

Benefits of a strong mind-body connection

When your mind and body work together in harmony, you may find that you feel less pain and sleep better. “A strong mind-body connection sets the stage for physical and emotional resilience, which can enhance your quality of life,” Dr. Plankis says. The benefits of a strong mind-body connection include:

• Less pain. When you’re feeling stressed, anxious, or sleep-deprived, pain often feels worse. This can create a cycle where pain keeps you up at night, and poor sleep then leads to even more pain. Strengthening the mind-body connection can help break the pain-sleep cycle and regulate your nervous system, so you feel more at ease in your body.

• Enhanced sleep quality. Research shows that ‌lower stress levels can help you fall asleep more easily and stay asleep with fewer interruptions. 

• Improved ability to handle stress. A strong mind-body connection can help you develop and maintain good coping skills for stressful situations, such as maintaining a good sleep routine, making time for movement, and doing activities that relax your nervous system.

• Stronger immune system. Research suggests that chronic stress can weaken your immune system, making it harder to stay healthy and fight off illness. Over time, cortisol ‌(the main stress hormone) can lower your body’s ability to respond to infections and vaccines and increase inflammation. “Stress-reducing practices like meditation, as well as tapping into positive emotions such as gratitude or joy, can help improve immune function and reduce inflammation,” Greenlaw says. 

• Increased mental clarity and focus. “Chronic pain and illness can take a toll on your mood, making it harder to think clearly,” says Greenlaw. By strengthening the mind-body connection and addressing chronic pain, you may notice improvements in your ability to concentrate and think clearly.

• Supports longevity. Studies have revealed that stress and negative emotions can directly impact heart health, while a positive outlook and psychological well-being have been linked to lower rates of heart disease and longer life. People who practice mindfulness and maintain a positive attitude tend to have healthier habits and better overall health.

How does the mind affect the body?

Your brain and body are always talking — and high stress levels can make the conversation more intense. “The brain interprets signals from the body and can sometimes make mistakes,” says Dr. Plankis. “For example, it can amplify pain signals when you’re stressed or sleep-deprived.” Learn some of the main ways your mind can affect your body. 

• Stress triggers physical changes. When you’re stressed, your body triggers the  fight-or-flight response, Greenlaw says. This releases hormones that rev your heart rate, tense up your muscles, and slow digestion, all while making your immune system less effective.

• Chronic stress can lead to health problems. Ongoing stress is linked to high blood pressure, heart issues, issues fighting infections, poor sleep, and digestive problems, according to the American Psychological Association (APA).

• Stress can heighten pain perception. “When you're in a state of stress, your brain is no longer as good at tuning out white noise,” Dr. Plankis says. “In this state, your brain feels like everything is important, so it can make sensations like pain feel stronger.” This is why pain, fatigue, poor sleep, and even digestive issues can flare during emotional rough patches — and vice versa. 

• Your thoughts shape your habits. “Negative self-talk or hopeless feelings can make you more likely to avoid healthy activities and self-care, while positive thinking and mindfulness can help you manage pain and boost your overall health,” Greenlaw says.

• Beliefs can impact digestion and energy. The best example of this is the “mind over milkshakes” study. “Two groups got the same milkshake, but were told different things about it,” Dr. Plankis says. “The group that was told it was healthy actually digested it differently than the ‘unhealthy’ group — which shows that mindset can influence your body’s response.”

Real-life examples of the mind-body connection at work

The mind and body work together all the time — whether you realize it or not. Some real-life examples include:

• Stress causing your muscles to tense in your neck or a tension headache

• Blood pressure levels decreasing while doing meditation or other breathwork 

• Sitting on a beach and feeling relaxed 

• Ordinary sensations — like the pressure on your bottom from sitting in a chair‌ — ‌becoming more intense or bothersome as stress increases

• Having "butterflies" in your stomach before an anxiety-inducing event 

Mind-body connection techniques to try

There are many ways you can strengthen your mind-body connection. Some of these techniques include doing deep breathing exercises and using mantras or affirmations. “Remember, the mind doesn’t just influence the body — it helps ‌regulate it,” Greenlaw says. “Changing your mental and emotional state can have a powerful impact on your physical well-being.” These strategies include: 

• Try deep breathing exercises. Diaphragmatic breathing enables your body to better communicate with your nervous system, says Dr. Plankis. Using your diaphragm for deep breathing helps activate the parasympathetic nervous system, or your body’s natural “rest and digest” mode.

• Perform progressive muscle relaxation. Progressive muscle relaxation means tensing and then relaxing muscle groups in different areas of your body, one by one. This can help release tension, calm your body, and strengthen your mind-body connection. “You can think of this as physical meditation,” Dr. Plankis says.

• Practice visualization. If you’re worried about something causing you pain, whether physically or emotionally, practicing visualization can help. “Visualizing yourself doing a hard movement in a positive way, for example, can prime the mind-body connection.“Research shows that when you vividly picture yourself completing a task — like finishing a 5K or giving a great presentation — your brain can respond as if you’ve actually done it,” says Dr. Plankis. This mental rehearsal can boost your confidence, help you feel more prepared, and even improve your performance when it’s time to complete the task. You can also try visualizing challenging conversations going well — this can help ease anxiety and make you feel more confident.

• Engage in mindfulness. Mindfulness means being fully present and aware of your thoughts, feelings, and surroundings. It can help you feel calmer, reduce stress, and appreciate life more. Taking a mindful walk — where you take note of what you smell, hear, and see — can help you relax and ease tension in your body. Or, when journaling your thoughts and feelings, notice how your hand feels as it moves with the pen or pencil. 

• Recite reassuring affirmations and mantras. When challenging feelings arise, try reminding yourself of helpful truths — for example, “Right now, I am safe,” or “Choosing this healthy option supports my well-being.” These gentle reminders can encourage you to recognize your strengths, helping you build confidence in taking healthy actions.

• Consider cognitive behavioral therapy (CBT). CBT is a form of psychological therapy that has been shown to help reframe unhelpful thought patterns, promote relaxation, and reduce chronic pain, Greenlaw says.

PT tip: Any movement can strengthen the mind-body connection

If you’re looking for specific ways to support your body and mind, don’t overthink it. “Any movement practice can strengthen your mind-body connection — it’s all about your intention,” Dr. Plankis says. Whether you go for a scenic bike ride or perform a relaxing tai chi practice, focus on the sensations in your body as you move. “Try celebrating what you feel rather than judging it,” Dr. Plankis says.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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