Mindful movement offers a gentle, holistic way to nurture mental wellbeing. By blending mindful awareness with physical exercise, these practices help to ease stress and anxiety, support sleep, and build resilience. Mindful movement allows the body and mind to reconnect, helping you find calm amidst the pace of daily life.
What Is Mindful Movement?
Mindful movement is an approach that brings together the body, emotions, and mind through purposeful physical activity, encouraging a sense of balance and overall wellbeing[1]. Common mindful movement practices include:
- Yoga – harmonises breath and posture to calm the nervous system.
- Tai Chi – flowing movements that build balance, grace, and concentration.
- Walking meditation – awareness of each step, cultivating presence and calm.
- Dance – expressive movement that releases emotion and tension.
- Stretching – mindful stretching to relax both muscles and the mind.
The Science Behind Mindful Movement
Modern research continues to highlight how mindfulness-based movement can influence our physiology. Studies show that mindful movement may lower cortisol levels[2], the body’s primary stress hormone, while increasing feel-good neurotransmitters like serotonin and dopamine. These biochemical changes can promote feelings of calm and an uplifted mood.
In addition, mindful movement can help to:
- Support sleep – calming the mind and supporting natural rest cycles.
- Enhance focus and clarity – by strengthening attention through breath awareness.
- Support emotional resilience – building the body’s ability to recover from stress and anxiety.
Over time, these practices may help cultivate balance and inner stability, which are essential components of long-term mental wellbeing.
Herbal Remedies to Complement Mindful Movement
At Napiers, we’ve long understood that mind and body wellness go hand in hand. Complementing mindful movement with herbal support can enhance its benefits and help restore emotional equilibrium. Some of our favourite herbal allies include:
Skullcap (Scutellaria lateriflora) – supports relaxation during times of restlessness or overthinking.
Lemon Balm (Melissa officinalis) – soothing and uplifting, known to support the easing of nervous tension and encourage relaxation
Passionflower (Passiflora incarnata) – gently encourages a calm mind, ideal before sleep or evening meditation.
Passionflower has been used in traditional medicine for its calming properties, particularly in managing anxiety and promoting sleep. Learn more in our blog here.
Try: Napiers Skullcap Herbal Compound
This herbal tea blends skullcap, lemon balm and passionflower, helping to ease the stresses and strains of every day life.
Ashwagandha (Withania somnifera) – an adaptogenic herb traditionally used to help the body adapt to stress and promote calm and focus.
Try: Napiers Ashwagandha Root Tincture
Rhodiola (Rhodiola rosea) – promotes stamina and resilience, especially in times of emotional or physical demand.
Try: Napiers Arctic Root Tincture
All of these herbs can be enjoyed as teas, tinctures, or as part of a personalised blend, depending on what feels right for you. Sipping a warm herbal tea before an evening yoga or stretching session can gently signal to the body that it’s time to relax and unwind.
Essential oils can be a great way to enhance feelings of calm and relaxation, helping to create a soothing atmosphere during mindful movement practices. Scents such as lavender, bergamot, and frankincense are often used to quiet the mind, while citrus oils like sweet orange or mandarin can gently uplift the mood. Whether diffused in the air, added to a warm bath, or applied (diluted) to pulse points, these natural aromas can deepen your connection to the present moment. Shop our essential oils collection and find an aroma that helps you unwind.
Discover how essential oils can naturally support relaxation and help ease anxiety in our blog here.
Bringing It All Together
Integrating mindful movement with herbal rituals offers a gentle path to greater balance and calm. Whether through yoga, tai chi, or walking meditation, mindful movement helps the mind release tension while herbs provide nourishment for inner peace. Small, consistent steps can lead to lasting improvements in how we manage stress and nurture resilience.
FAQs
How often should you practise mindful movement?
Even 10–15 minutes a day can make a positive difference. Consistency matters more than duration – daily or several times a week helps your body and mind respond better to stress.
Does mindful movement require special equipment?
No special equipment is needed. A yoga mat or comfortable space is often enough. The key ingredients for mindful movement are attention, comfort, and intention.
Can mindful movement help with anxiety?
Yes, many people find that mindfulness-based movement helps reduce anxiety. The focus on breathing and body awareness helps calm the nervous system. Pairing this with herbal support can encourage relaxation.
What is the best time of day to practice mindful movement?
Many people find mornings ideal for grounding the mind before the day begins, while evenings can help release tension and prepare for better sleep. The best time is whenever you can practise consistently and without distraction.
How is mindful movement different from regular exercise?
Regular exercise often focuses on physical fitness and performance. Mindful movement, on the other hand, emphasises awareness, breath, and presence – supporting both mental and physical wellbeing.
References
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Proietti, S.S., Chiavarini, M., Iorio, F., Buratta, L., Pocetta, G., Carestia, R., Gobbetti, C., Lupi, C., Cosenza, A., Sorci, G., Mazzeschi, C., Biscarini, A. and de Waure, C. (2024) "The role of a mindful movement-based program (Movimento Biologico) in health promotion: results of a pre-post intervention study", Frontiers in Public Health, 12, pp. 1-10. Available at: Frontiers.
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Calderone, A., Latella, D., Impellizzeri, F., de Pasquale, P., Famà, F., Quartarone, A. and Calabrò, R.S. (2024) "Neurobiological changes induced by mindfulness and meditation: a systematic review", Biomedicines, 12, pp. 1-21. Available at: MDPI.
