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There are two key findings from the research that we’d like to mention to explain the benefits of mindful movement specifically within higher education. First, that movement has a powerful impact on the brain and the nervous system, and therefore can help thinking processes. Second, the movement and somatic movement in particular, meaning mindful movement, helps mental health and wellbeing. Researchers have argued that mindful movement has a powerful impact on brain function, some even call it brain fitness exercise. Simply put, movement helps thinking. The areas of the brain it has been found to target are those associated with the regulation of attention, emotional control, mood, and executive cognition, the frontal lobe of the brain.
The second type of research relates to the positive impact mindful movement has on mental health and wellbeing, which as we know is a strategic driver for higher education institutions globally. The John W. Brick Mental Health Foundation, in 2022, published a scoping review of over 30 scientific research studies on the effects of different forms of movement on mental health, it’s called Move Your Mental Health report. They reviewed 1,623 scientific papers, which had anything to do with any form of movement in relationship to any type of mental health outcome. 89% of these articles reported significantly positive relationships between physical activity and mental health outcomes. This led to their general conclusion that science overwhelmingly supports the view that exercise and physical activity benefit mental health. Their conclusions regarding mind, body, or what we call body mind, and mindful movement were that it is so powerful in terms of reducing anxiety that it should even be prescribed within clinical settings. Evidence supports prescribing yoga, Qigong, body mind movement, somatic movement for people experiencing symptoms of anxiety.
When it comes to the connections between mindful movement and thinking processes, there are different parts of the brain that govern different movements, mood and attention. Students arrive in the classroom in different states of mind and different qualities of wellbeing. Movement can be directed to specific areas of the brain. For instance, a short relaxation activity for the eyes stimulates the midbrain to help organize how students focus on what’s going on in their visual memory and their memory in general. Subcortical areas of the brain function in regulating mood and movement that is about postural change, feeling a little bit more sluggish or maybe even depressed may show up in one body posture, expansion and moving outward in another. So the link between the cerebellum and the motor cortex together with areas of the diencephalon are waking up the parts of the brain that have to do with mood and emotional expression. Furthermore, the brainstem is critical in slowing down breath and heart rate, and that helps reduce worry and anxiety. It also helps with just overall wellbeing to get the energy back up with a little exercise if somebody is more sluggish or without energy.
So the research shows us that movement helps with brain health and emotional wellbeing. So there are movements for that. For brain health, just standing up is a great first step. Then getting arterial blood flow, that fresh oxygen to your brain is also important, so getting your arms above your head. For stress reduction, we want to calm the nervous system and calm the heart rate. So we do moods changes with changes of breath and posture. So here we go. I bring this all together with ‘Relax to focus’ that’s been used in schools throughout the world. ‘Relax to focus’ starts with our breathing. So let’s just take two big breaths, remembering that diaphragm and then exhaling and letting it dome upward. Again, a big breath in. And notice if you feel at all calmer from just deepening your breathing. Now, add a stretch to that breath in and maybe sway a bit or test your balance, that gets your focus going, and then let that go and wake up your spine, maybe even let your eyes follow your finger, move it around, loosen your neck and shoulders.
Now, speaking of neck and shoulders, let’s get our arms moving. If you’re at a desk, you can just push up in that way, and then we’re going to stretch again, and then balance again on one foot for a moment and notice how you need to focus to sustain that balance. And finally, crossing the midline is so good for using both parts of the brain. So that is relaxed focus. Notice that throughout, we were changing our posture a little bit. If you wanna just kind of relax and soften, be more internal, then curling the spine can feel great, if you’re getting ready for a job interview, sitting up straight, lifting your arms, being more joyful can be very confidence-building. So playing with your posture is really great as well.
Research highlights two key benefits of mindful movement in higher education: (1) movement enhances brain function and supports thinking processes, and (2) movement – especially somatic movement – improves mental health and well-being.
Movement and Brain Function
Studies show that movement has a direct impact on brain function, with some researchers even calling it “brain fitness exercise” (Acevedo et al., 2016). Movement strengthens areas of the brain responsible for attention, emotional regulation, mood, and executive functioning. Simply put, moving helps us think.
Movement and Mental Health
Mindful movement is also increasingly recognised as a powerful tool for mental well-being. A 2022 review by the John W. Brick Mental Health Foundation analysed 1,623 studies on movement and mental health. The findings were striking – 89% of these studies found a significant positive link between physical activity and mental health. The report concluded that exercise and movement should be seen as essential to mental well-being. Furthermore, the review found robust evidence supporting practices like yoga, qigong, and other mindful movement techniques for reducing anxiety, recommending them for clinical use (John W. Brick Foundation, 2022).
Applying These Findings in Education
The link between mindful movement and cognitive processes lies in how different brain regions control movement, mood, and focus. Students enter a learning space in different emotional and cognitive states, and movement can help regulate these. For example, a simple eye relaxation exercise can stimulate the midbrain, improving focus. The brainstem, which controls breath and heart rate, can be engaged through deep breathing to reduce anxiety.
As educators, we can use this knowledge to create learning environments that support both cognitive engagement and well-being. Integrating small moments of mindful movement into teaching – whether through breathwork, stretching, or guided movement – can enhance student focus, reduce stress, and promote a more effective learning experience.
Educational research increasingly recognises the fundamental role of the body, in particular embodiment, as essential for teaching and learning, as evidenced by the First International Conference on Embodied Education at Aarhus University, Copenhagen, Denmark in 2024. Lisa (Clughen, 2023) argues that embodiment represents a paradigm shift by viewing the “bodymind” as a single, interconnected entity. The Centre for Educational Research and Innovation at the OECD (The Organisation for Economic Co-operation and Development) has identified embodied learning as one of six key approaches for 21st-century education. Clughen (2023) advocates for systematically integrating embodiment across university policies and classroom practices, suggesting educators ask themselves: “How have I considered the body in this?” This perspective aligns with the movement-focused approaches we’re exploring in this course.
Acevedo, B. P., Pospos, S., & Lavretsky, H. (2016). The Neural Mechanisms of Meditative Practices: Novel Approaches for Healthy Aging. Current behavioral neuroscience reports, 3(4), 328–339. John W. Brick Mental Health Foundation. (2022). Move your mental health report. John W. Brick Mental Health Foundation
Clughen, L. (2023). ‘Embodiment is the future’: What is embodiment and is it the future paradigm for learning and teaching in higher education?’ Innovations in Education and Teaching International, Taylor and Francis.
Discussions
Have you ever paid attention to your own movements that help you concentrate? If so, which do you find helpful?
Please share your thoughts and questions in the comments section below.