Flow state, a concept popularized by psychologist Mihaly Csikszentmihalyi, describes 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're not overthinking each movement or judging your performance. You're just moving.
How flow state affects your workouts
When you hit a flow state 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 micromanaging every rep or step.
"It is a moment of being fully with what is, in this case a workout,” Christjansen says. “This flow state is, as I like to say, is like an alchemy—there's 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 feel intrinsically rewarding rather than something you endure for future benefits.
Your phone is probably the biggest barrier between you and flow. Constant notifications, the temptation to check messages between sets, or even tracking every metric of your workout can keep you in your head rather than in your body.
Connect with your breath
Breathing is the bridge between mind and body, and it's your most reliable anchor to the present moment. Rather than breathing on autopilot, bring conscious awareness to each inhale and exhale.
Notice the pace of your breath. Is it quick and shallow or deep and steady? Notice the texture—is it smooth or ragged? You don't need to change anything; simply observing creates the connection that invites flow.
"A flow state asks for concentration therefore, to enter and then stay longer in a flow state it is a good idea to practice mindfulness: Be aware in the moment," Christjansen says. "Even when you notice your thoughts and mind wandering about everything else but the moment, then you just begin again: Notice what's moving, changing, new, different."
Choose the right challenge level
Flow tends to emerge when an activity is challenging enough to demand your full attention but not so difficult that you're overwhelmed with frustration. If your workout is too easy, your mind wanders because it's boring. But if it's too hard, you become self-conscious and anxious about whether you can do it. Find the sweet spot where you're stretched but not strained. This might mean adjusting weights, trying a more complex choreography pattern, or picking up your pace slightly.
Before you begin your workout, take a moment to set an intention. This small act of commitment can shift your entire approach.
Build consistency
"The more you work out this way, the more and longer you'll be noticing the experience of a flow state, which in turn will motivate you to keep practicing and keep consistency on your workouts," Christjansen says.
The bottom line
Ultimately, tapping into flow during workouts isn't going to look like some transcendent state of perfection. It's about the simple practice of being where you are, and how much more enjoyable it becomes to work out. It's something you invite through attention, breath, and the willingness to fully show up for your body in motion. 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 conscious breaths, and commit to noticing what's actually happening in your body.
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