6 Ways To Find Flow State, According To Experts

“Offline hobbies can be especially powerful,” says Skye. Anything from building something to painting to playing an instrument to surfing – even doing the dishes – can help to draw us out of our heads and into the moment.

Slow the breath

The breath speaks straight to the nervous system, which plays a pivotal role in helping us find flow state. “Flow tends to arise when the body feels safe and energised,” says Rea. “Slowing the breath – and particularly lengthening the exhale – signals safety, while introducing rhythm creates focus and momentum. When the breath becomes smooth, steady and almost self-directing, the mind naturally follows.”

Try inhaling for four and exhaling for six to eight, for three to five minutes. At some point, you may notice the shift: you stop controlling the breath and start listening to it. “That,” Rea says, “is often where flow begins.”

Harness sound

Sound bypasses the analytical mind and works directly on the body and emotions. The type of music you choose matters. Research suggests upbeat, lyrically dense tracks – think Eminem’s rousing banger “Till I Collapse” – can reduce flow during focused tasks, while classical (and lyric-free) compositions tend to enhance it.

Brain.FM is a personal favourite. In its “Focus” mode, it uses a technique called neural-phase locking to help brainwaves align with the rhythm of its lyric-free music, which also utilises different frequencies. I’ve found it can help even the most skittish of minds (mine) get in the zone.

Skye, meanwhile, is a house music devotee – she uses it in her yoga sessions on Apple Fitness+. Its steady 4/4 beat is repetitive and predictable – something that helps regulate the brain and nervous system. “Predictability allows you to settle into the groove,” she explains. “Less thinking, more being.”

Move your body

“Movement is one of the best gateways into flow,” says Skye. “Repetitive moments are especially effective, whether that’s yoga, running or swimming.” Repetition reduces mental chatter and allows the body to lead – even gardening, sweeping the floor or mowing the lawn counts here. “When you focus on sensation, rhythm and breath, thinking starts to fall away and you start to experience the world, rather than analysing it.”

Hum!

You can also create sound yourself. “Humming, toning, chanting or even gentle vocal sighs stimulate the vagus nerve [which triggers our parasympathetic, or rest-and-digest, state] and anchor attention in the body,” says Rea. “Low, resonant sounds in particular can create a sense of internal coherence and a feeling of calm alertness.” Better still? Amplify the effects by combining a slow exhale and hum – together, the rhythm and vibration makes it easier to enter flow state.

Protect your energy

Flow is far easier to access when you’re rested and resourced. Poor sleep, chronic stress and high anxiety all make it harder to enter – even a single night of sleep deprivation takes its toll. Feeling anxious and self-conscious can also hinder us, says Seshadri. If your inner critic is loud, it’s difficult to lose yourself in the task. One strategy worth considering? Make an effort to reframe negative self-talk, or give your inner voice its own name. Creating a little distance weakens its authority.