This Mindful Movement Trick Could Be the Reset Your Brain Needs
In a world that feels increasingly noisy, overwhelming, and fast-paced, movement offers more than just a moment of relief—it becomes a return. A return to the body. A return to presence. A return to the breath. And beyond the physical, movement is a proven path to better mental health and emotional well-being.
According to a 2021 study published in the British Journal of Sports Medicine, even short bouts of physical activity can have a significantly positive effect on symptoms of depression and anxiety. The science is clear: movement is one of the most accessible, underused tools we have to support our mental health.
But it’s not just about breaking a sweat. Movement can also be a spiritual practice—a way to process grief, manage stress, spark joy, and reconnect to your inner self. For yoga teacher, strength trainer, and Brazilian Jiu-Jitsu practitioner Melissa DeGasperis, movement has been all of that and more.
Mindful Movement as Medicine
“Movement is kinda like a sunrise,” Melissa shares, speaking from her peaceful perch in Shokan, New York. “In yoga philosophy, there’s the interplay of Prakriti—the material world—and Purusha—pure consciousness. They move together, like the sun and moon across the sky.”
This interplay is where the magic happens. It’s not just about reps, miles, or poses—it’s about cultivating a deeper relationship with your body and mind. In fact, studies have shown that mindful movement practices like yoga and tai chi can reduce cortisol levels, regulate mood, and improve sleep.
Movement, Melissa explains, can also be a powerful way to move through emotional heaviness. “After the death of someone very close to me, I went through a mourning phase where I wanted to curl up into a ball. That’s a primal instinct. But eventually, you have to lick your wounds and carry on. Nature reminds me of that.”
The Power of Intuitive Movement
While routines can be helpful, Melissa encourages tuning in rather than pushing through. Her daily practice includes “The Magic 10,” a 10-minute spinal sequence from Jivamukti Yoga, but she also incorporates non-linear movement, which allows the body to move freely, instinctively, and with feeling.
“This isn’t about making it look pretty,” she says. “It’s about feeling where you are. The breath knows what’s best.”
If you’d like to try intuitive movement for yourself, here’s a simple five-step flow to get started:
A Simple Intuitive Movement Sequence
- Grounding Breath (2 minutes)
Sit or lie down comfortably. Close your eyes. Begin to breathe deeply, slowly inhaling through your nose and exhaling out the mouth. Let each exhale drop you into your body. - Spinal Awakening (2–3 minutes)
Gently roll your shoulders, circle your neck, and sway your torso side to side. Let your spine lead the movement, imagining you’re moving like seaweed in water. No structure—just sensation. - Emotional Flow (5 minutes)
Stand up or stay grounded. Let music guide you, or simply let your breath initiate small gestures. Reach, fold, twist, shake—move however your body wants to move. Try not to judge it. - Stillness Pause (2 minutes)
Come into a resting position—seated or lying down. Notice the energy in your body. Observe what’s shifted. - Closing with Intention (1 minute)
Bring one hand to your heart and one to your belly. Breathe deeply. Ask yourself, “What do I need to carry forward from this practice?” Let your answer come gently.
This intuitive approach is backed by research. A study in Frontiers in Psychology found that when individuals engaged in movement with emotional awareness—whether dance, yoga, or intuitive movement—they reported lower levels of stress and higher levels of self-compassion. A study in Frontiers in Psychology found that when individuals engaged in movement with emotional awareness—whether dance, yoga, or intuitive movement—they reported lower levels of stress and higher levels of self-compassion.
Strength, Stillness & Soul Work
Melissa’s movement toolkit includes yoga, strength training, and martial arts—each modality, she says, supports a different dimension of her well-being. “Yogis are warriors. In martial arts, you must be fully aware of your breath and your body. Lifting weights has been essential to keeping my bones and body strong. They all work together.”
Science backs this up. Resistance training has been linked to improved cognitive function, enhanced mood, and a reduced risk of anxiety and depression. And mindful strength training—done with intention and awareness—can boost confidence and body trust.
“There’s strength in stillness and stillness in strength,” Melissa adds. “Even when we look still, like in Tree Pose, we’re alive with breath.”
Movement as Meditation
“Where you place your attention is where energy flows.” Melissa says. “This is why drishti, the soft gaze, is so powerful—it opens the landscape of the mind.”
Mindful movement can also serve as meditation in motion. Ram Dass once said, ‘In a sense, we’re always meditating.’ Meditation is really about working with the mind—your patterns, perceptions, desires. Movement helps clear that.”
This aligns with findings from Harvard researchers, who’ve shown that mindful movement (like yoga, walking meditation, or even breath-led strength training) activates the parasympathetic nervous system, reducing stress and increasing emotional resilience.
Reframing Movement for Mental Wellness
“We get into trouble when we think we have to look or be a certain way to move. Movement is a conversation with the breath, not a performance.”
You don’t have to identify as an athlete to benefit from movement. Melissa says, “We all have different life experiences and instruments that inform our bodies. There’s no one way.”
And the data agrees. According to the World Health Organization, just 150 minutes of moderate activity per week can reduce the risk of depression by 30%. That could mean walking, dancing in your kitchen, or flowing through a few yoga poses each morning.
“We are spiritual beings having a human experience,” Melissa reminds. “Let’s be kind to ourselves.”
Nature as the Original Teacher
One of the simplest ways to begin a mindful movement practice? Step outside. “Start by witnessing nature,” Melissa suggests. “Birds soaring, streams flowing, waves crashing—nature moves and breathes with us. We are not separate from it.”
Even a short walk in a green space has been shown to lower heart rate, improve focus, and enhance mood. Nature doesn’t just ground us—it reminds us how to move with intention.
Quick Reflections with Melissa DeGasperis
What’s your favorite way to move when your soul feels tired?
“Dancing in the kitchen while cooking something savory. Rosemary and thyme are usually present.”
A mantra you carry into your practice?
“Inhale, ‘let.’ Exhale, ‘go.’ And I like to dedicate my practice to someone else—especially if they’re not feeling well or I’m having difficulty with them.”
One spiritual lesson movement has taught you?
“Movement is life. Everything moves. The breath is a wind—called Vayu in yoga—that nourishes us. We can always start again.”
What makes you feel most grounded?
“Feeling my bare feet on the Earth and exhaling.”
The best reason to move that has nothing to do with how it looks?
“Sanity.”
Whether you’re lifting, flowing, stretching, or just walking through the woods, movement is more than a task—it’s a ritual, a reset, and a reminder of who you really are.
You don’t need a perfect practice. You just need presence. Because the body knows what the mind sometimes forgets: You were made to move.