How to Tap Into a ‘Flow State’ In Your Workouts

My number one tip for exercising regularly is my ability to lose myself in the present moment. When the music fades, your doubts subside and you are simply there– completely immersed in the rhythm of your workout – is what psychologists call a “flow state.” And it’s not just for marathon runners, or professional dancers, or musical geniuses, or chess masters, or anything else. Whether you’re lifting weights in your garage, following a yoga video on YouTube, or going for a morning jog, tapping into flow can transform your workout from a chore to something truly energizing.

What is a flow state?

The flow state, a concept popularized by psychologist Mihaly Csikszentmihalyidescribes a mental state of complete absorption in an activity. In this state, you’re so focused that everything else—your to-do list, your insecurities, even your sense of time—seems to dissolve. You don’t overthink every move and judge your performance. You just move.

“A state of flow is experienced when we are in harmony with breath, mind and body,” explains Marcela Christjansenyoga teacher and wellness expert at Bay Club. “It is a state that comes and goes and cannot necessarily be manipulated or controlled. Yet the more you direct and focus your attention, the more this state seems to be experienced.” Think of it as the difference between anxiously counting the remaining minutes of your workout and suddenly realizing that twenty minutes have passed without you realizing it.

How Flow State Affects Your Workouts

When you achieve a state of flow during exercise, the benefits extend far beyond the session itself. Physically, you may find yourself moving more efficiently, with better form and less perceived effort. Your breathing synchronizes with your movements. Your body seems to know what to do without your conscious mind managing each repetition or step.

Mentally, flow creates a kind of moving meditation. The constant chatter of worry and self-criticism subsides. You don’t think about how you look or whether you’re doing it “right”—you just experience the workout as it happens. It’s a bit ironic, but it really does feel like a huge weight on your shoulders.

“It’s a moment where you’re fully in what is, in this case, a workout,” Christjansen says. “This state of flow, as I like to say, is like alchemy: there is a change within us that makes us feel more alive, more balanced, less preoccupied.” This alchemical transformation is what keeps people like me coming back to their workouts. Flow makes exercise intrinsically rewarding rather than something you endure for future benefits.

How to Achieve a Flow State

Although Christjansen says that flow “cannot necessarily be manipulated or controlled,” there are practical steps you can take to create the conditions in which flow is more likely to emerge.

Eliminate digital distractions

Your phone is probably the biggest obstacle between you and the flow. Constant notifications, the temptation to check messages between sets, or even tracking every metric of your workout can keep you in your head instead of your body.

If you use your phone to listen to music or workout videos, turn on Do Not Disturb mode. Better yet, download your playlist or video in advance so you don’t have to be connected to the Internet at all. The goal is to create an environment where your attention is not constantly diverted.

Connect with your breath

Breathing is the bridge between mind and body, and it is your most reliable anchor in the present moment. Rather than breathing on autopilot, bring mindful awareness to each inhale and exhale.

“You could say that the state of flow is invited, if you will, when we bring our attention, our focus to the breath, to the sensations of the body and to our senses, really just to whatever is being experienced in the moment,” Christjansen says. “This way the mind connects with the body rather than wandering all over the place.”

Notice the rhythm of your breathing. Is it fast and shallow or deep and steady? Notice the texture: is it smooth or uneven? You don’t have to change anything; the simple act of observing creates the connection that invites flow.

Be in the moment

Flow occurs when you are fully engaged in a sensory experience rather than lost in thought. This means actively directing your attention to what you are actually experiencing (as opposed to what you are experiencing). thought on experience).

“A flow state requires concentration, so to enter and then stay longer in a flow state, it’s a good idea to practice mindfulness: be aware of the present moment,” says Christjansen. “Even when you notice that your thoughts and mind are wandering to everything else except the present moment, then you start again: notice what is moving, changing, new, different.”

While running, feel how your feet touch the ground. During strength training, notice the specific muscles that engage and relax. During a dance workout, pay attention to how your weight shifts from one leg to the other. When your mind wanders to dinner plans or work emails (and it will), simply bring your attention back to those concrete sensations.

Choose the right level of challenge

Flow tends to emerge when an activity is difficult enough to demand your full attention, but not so difficult that it overwhelms you with frustration. If your workout is too easy, your mind will wander because it’s boring. But if it’s too difficult, you become self-conscious and worried about whether you can do it. Find the sweet spot where you are stretched but not tense. This might mean adjusting the weights, trying a more complex choreography pattern, or picking up your pace slightly.

Make it intentional

“I don’t believe this state can be precipitated, but it can be intentional,” says Christjansen. “It is a decision you actively make to practice as mentioned above. Focus, feel, breathe consciously, direct the mind to the task at hand.”

Before you begin your workout, take a moment to set an intention. This small act of commitment can change your entire approach.

Building consistency

Like any skill, getting to flow gets easier with practice. The first few times you try to stay present during a workout, you might feel like your mind is constantly wandering. This is completely normal!

“The more you train this way, the more you will notice experiencing a flow state, which in turn will motivate you to continue practicing and maintain consistency in your workouts,” says Christjansen.

Every time you redirect your attention to your breathing or the sensations in your body, you strengthen your ability to concentrate. Over time, these moments of flow will occur more frequently and last longer. And that positive feedback loop, where flow makes workouts more enjoyable, which makes you more likely to workout, becomes self-sustaining.

The essentials

Ultimately, tapping into flow during workouts won’t feel like a transcendent state of perfection. It’s about the simple practice of being where you are and how much more enjoyable it becomes to practice. It’s something you invite through attention, breathing, and the willingness to show up fully for your body in motion. So the next time you put on your sneakers or roll out your yoga mat, try this: put your phone on airplane mode, take three mindful breaths, and commit to noticing what’s actually happening in your body.