How to Enter a Flow State During Exercise
My main secret to regular training is the ability to fully immerse yourself in the present moment. When the music stops, your doubts subside, and you’re simply there —completely immersed in the rhythm of your workout—this is what psychologists call the “flow state.” And this state isn’t just for marathon runners, professional dancers, musical geniuses, chess masters, and so on. Whether it’s lifting weights in the garage, following a yoga tutorial on YouTube, or going for a morning run, immersing yourself in a flow state can transform your workout from a chore into something truly energizing.
What is flow state?
Flow, a concept popularized by psychologist Mihaly Csikszentmihalyi , describes a mental state of complete immersion 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 or evaluate your actions. You simply move.
“Flow occurs when we are in harmony with our breath, mind, and body,” says Marcela Kristjansen , a yoga teacher and wellness expert at Bay Club . “This state comes and goes, and it can’t be easily controlled or directed. However, the more you direct and focus your attention, the more often you seem to experience it.” Imagine the difference between anxiously counting down the remaining minutes of your workout and suddenly realizing that twenty minutes have passed without you even realizing it.
How Flow State Affects Your Workouts
When you enter a state of flow during a workout, the benefits extend far beyond the workout itself. Physically, you may notice that you move more efficiently, with better technique and less perceived effort. Your breathing synchronizes with your movements. Your body seems to know what to do without you consciously controlling each repetition or step.
Psychologically, a state of flow creates a kind of meditation in motion. The constant stream of anxiety and self-criticism subsides. You don’t think about how you look or whether you’re doing the workout correctly—you simply experience it as you go. It’s a bit ironic, but it really does feel like a huge weight has been lifted off your shoulders.
“It’s a moment of total immersion in what, in this case, is the workout,” says Kristjansen. “This state of flow, as I like to say, is like alchemy—changes occur within us that make us feel more alive, more balanced, less anxious.” It’s this alchemical transformation that keeps people like me coming back to exercise. Flow makes exercise a fulfilling and rewarding experience in itself, not something you endure for the sake of future results.
How to achieve a state of flow
While Kristjansen argues that flow “cannot always be controlled or directed,” there are practical steps one can take to create conditions that make flow more likely to occur.
Eliminate digital distractions.
Your phone is probably the biggest obstacle to achieving flow. Constant notifications, the temptation to check messages between sets, or even tracking all your workout metrics can keep you focused on your mind instead of your body.
If you use your phone to listen to music or watch workout videos, turn on “Do Not Disturb” mode. Better yet, download your playlist or video ahead of time so you don’t have to connect to the internet at all. The goal is to create an environment where your attention isn’t constantly distracted.
Focus on your breathing
Breathing is the bridge between your mind and body, and it’s your most reliable support in the present moment. Instead of breathing automatically, focus your attention on each inhalation and exhalation.
“You could say that a state of flow, if you will, is achieved when we direct our attention, our focus, to the breath, to bodily sensations and our feelings—essentially, just to whatever is being experienced in the moment,” says Kristjansen. “In this way, the mind connects with the body rather than wandering all over the place.”
Notice the pace of your breathing. Is it fast and shallow or deep and even? Notice its texture—is it smooth or choppy? You don’t need to change anything; simply observing creates a connection that promotes flow.
Live in the present moment.
Flow occurs when you’re fully engaged in sensory experience rather than lost in thought. This means actively directing your attention to what you’re actually experiencing (as opposed to what you’re thinking about).
“Flow states require concentration, so to enter and stay in them, it’s helpful to practice mindfulness: be attentive to the present moment,” says Kristjansen. “Even when you notice your thoughts and mind wandering to everything but the present moment, simply begin again: notice what’s moving, changing, new, different.”
While running, feel your feet touch the ground. During strength training, notice which muscles engage and deactivate. During a dance workout, notice how your weight shifts from one foot to the other. When your thoughts wander to dinner plans or work emails—and they inevitably will—simply return your attention to these specific sensations.
Select the appropriate difficulty level.
Flow typically occurs when an activity is challenging enough to demand your full attention, but not so difficult that you become overwhelmed and frustrated. If a workout is too easy, your mind wanders because it’s boring. But if it’s too difficult, you start to feel self-conscious and worry about whether you can do it. Find that sweet spot where you feel challenged but not overwhelmed. This might mean adjusting your weight, trying a more challenging choreography, or slightly increasing the tempo.
Do this consciously.
“I don’t believe this state can be achieved quickly, but it can be purposeful,” says Kristjansen. “It’s a decision you actively make to practice, as mentioned above. Focus, sense, breathe consciously, and direct your mind to the task at hand.”
Before you begin your workout, take a moment to set your intention. This small act of dedication can completely transform your approach.
Ensure consistency
Like any skill, achieving a state of flow becomes easier with practice. The first few times you try to stay in the present moment during a practice session, you may find your mind constantly wandering. This is completely normal!
“The more you train this way, the more often and for longer you’ll experience flow, which in turn will motivate you to continue training and maintain regularity,” says Kristjansen.
Every time you shift your attention back to your breathing or bodily sensations, you strengthen your ability to concentrate. Over time, these moments of flow will occur more frequently and last longer. And this positive feedback loop—where flow makes exercise more enjoyable, which in turn increases the likelihood that you’ll exercise—becomes self-sustaining.
Result
Ultimately, immersing yourself in a flow state during your workouts won’t feel like some transcendental state of perfection. It’s about simply being where you are and noticing how much more enjoyable your workout becomes. This is achieved through attention, breathing, and a willingness to fully surrender to your body as you move. So the next time you lace up your sneakers or roll out your yoga mat, try this: put your phone on airplane mode, take three mindful breaths, and focus on what’s actually happening in your body.