When we think of affirmations, we often picture someone standing in front of a mirror saying, “I am enough.” While it might seem simplistic or even awkward, neuroscience shows that affirmations—when done strategically—can actually reshape the brain, reinforce positive identity, and influence behavior. But here’s the exciting twist: when you pair affirmations with movement, the combination is even more powerful.

Let’s break down what’s happening in the brain and body—and how to use this combination for lasting change.

What Are Affirmations

Affirmations are positive, intentional statements aimed at reinforcing beliefs, values, or identity. Examples include:

• “I am resilient.”
• “I am calm and focused.”
• “I take care of my health with ease.”

They’re not magical mantras. They're tools to rewire the brain (creating stronger or new neural connections) based on repeated experiences, thoughts, and actions.

The Neuroscience Behind Affirmations

Affirmations work by activating specific brain networks associated with self-processing and reward. Studies using functional MRI (fMRI) have shown that self-affirmation lights up regions like:

• The ventromedial prefrontal cortex (vmPFC): involved in self-relevance and value-based decision-making.
• The posterior cingulate cortex (PCC): linked to autobiographical memory and internal reflection.

When we repeat personally meaningful affirmations, we reinforce neural pathways tied to identity. Over time, these statements can shift what we believe about ourselves.

But repetition isn’t enough. The brain needs emotional and embodied experience for faster transformation.

Why Affirmations Alone Might Not Be Enough

Simply repeating a statement like “I’m confident” can feel empty—especially if you don’t believe it yet. If your nervous system is dysregulated or sympathetically ramped up (i.e., you’re stressed, anxious, or fatigued), the brain is less receptive to forming new beliefs. It’s in survival mode—not growth mode.

That’s where movement comes in.

The Brain-Body Connection: Movement 

Movement isn’t just physical. It’s neurological. Every time we move, we send proprioceptive input to the brain—signals that tell us where we are in space, how we’re moving, and what’s happening internally. This stimulates areas like:

• The cerebellum (motor control + cognitive processing)
• The insula (interoception, or body awareness)
• The prefrontal cortex (executive function, planning, identity)

By pairing movement with affirmations, we engage multiple brain systems at once. This creates richer, more integrated learning and helps encode affirmations strongly into the nervous system.

The Power of Affirmations + Movement

Emerging science from embodied cognition and somatic psychology supports what many coaches and therapists have known for years: moving while affirming makes the affirmation more believable.

A few key findings:

• Embodiment enhances belief: Studies show that when people adopt upright postures while saying affirmations (vs. slouched postures), they report higher self-esteem and belief in the affirmation.
• Motor learning enhances memory: Movement boosts the release of neurotransmitters like dopamine and acetylcholine, which support learning, attention, and memory consolidation.
• Multisensory input improves neuroplasticity: When affirmations are tied to visual, auditory, and kinesthetic experiences (e.g., speaking, moving, feeling), the brain creates stronger synaptic connections.

In other words, your brain listens better when your body is involved.

How to Start: 3 Simple Steps

1. Choose an Affirmation You Want to Believe
• Start with something realistic but powerful. For example: “I have what it takes.” Not “I’m perfect,” but “I’m growing.”
2. Pair It with Movement
• Use walking, stretching, breathing, or gentle swaying. Let your body be part of the message.
3. Practice Daily (When You Feel Safe and Present)
• The brain encodes best when we’re regulated. Practice when you’re not in fight-or-flight.

Over time, the combination of intention + action + repetition helps your brain integrate this new identity—not just as an idea, but as a lived experience.

Examples of Movement-Based Affirmation Practices

Here are some ways to embody affirmations:

1. Power Walk Affirmations

Go for a brisk walk while repeating a phrase with each step:

• “I am strong” (left foot)
• “I am capable” (right foot)

This rhythmic pattern helps entrain your nervous system to the affirmation.

2. Arm Reaches with Breath

While standing, reach your arms up on an inhale, have your eyes follow your hands, and say:

“I rise with energy.”
Lower them as you exhale and follow your hands with your eyes down:
“I release tension.”

This engages the vestibular system, visual system, and breath—amplifying your brain’s readiness to encode new beliefs.

3. Mirror Movement Affirmations

Look at yourself in the mirror and slowly nod or open your arms as you say:

“I am becoming the person I want to be.”

This integrates visual processing, facial feedback, and emotional connection.

Affirmations are not just “woo.” They’re tools for self-direction, intentionally using brain function—when used with emotional resonance, repetition, and embodiment.

And when you combine affirmations with movement, you activate the full power of your brain and body to create meaningful, lasting change.

So the next time you speak words of encouragement to yourself, don’t just say them—move with them. Walk with them. Breathe them in.

Your nervous system will thank you.

This blog is not meant to diagnose or treat any medical conditions. Instead, it aims to provide an overview and present a new perspective.
This content is not based on a specific research study. It is for informational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider with any health concerns. Please read the full Terms and Conditions here.