Most of us are drowning in distraction. Phones buzzing, notifications rolling in and noise everywhere. It can make concentrating on one thing for a sustained period of time feel close to impossible. It would be nice to find ourselves so absorbed in what we’re doing that we forget where we are, lose track of time and allow our worries to temporarily slip away. This is what’s called “flow” state – and everyone’s talking about it right now.
What is flow state?
The term was coined by psychologist Mihaly Csikszentmihalyi, in his seminal book Flow. It describes a positive state of being and a sense of effortless focus, where we are fully immersed in the task at hand. “It’s where action and awareness merge,” is how breathwork coach Rob Rea puts it. “You’re fully present but not trying to be. The mind quiets, the body leads and there’s a sense that whatever you’re doing is happening through you, rather than by you.” In other words, thinking softens and doing takes over.
You’ve probably experienced it before: maybe when midway through a run, deep in a puzzle, or lost in a creative project – time flies and there’s no internal chatter, just you and the task at hand. It’s a really nice place to be.
Sujay Seshadri, head meditation and life enhancement mentor at Kamalaya, describes flow as a state marked by heightened focus, a warped sense of time and deep intrinsic reward. “Beyond productivity, flow is a profound boost for wellbeing,” he says. “People who experience it regularly report greater happiness, creativity and overall life satisfaction.”
So, what’s behind it? According to neuroscientist Dr Faye Begeti, one prevailing theory centres on the prefrontal cortex – the area of the brain responsible for self-monitoring, time awareness and critical evaluation. During deeply immersive tasks, parts of this region appear to dial down. “When aspects of its activity reduce slightly, people often report diminished self-consciousness and an altered sense of time – hours can feel like minutes,” she explains. This phenomenon has been described as “transient hypofrontality”.
How to achieve flow state
Before we delve into what helps to achieve flow state, it’s worth acknowledging what hinders it. Spoiler alert: modern life isn’t helpful. “Constant stimulation, multitasking and background stress mean anxiety has almost become normalised,” says yoga and meditation teacher Jessica Skye. “But flow isn’t out of reach – it just requires intention. We have to create space to be present.”
“A key ingredient to enter a flow state appears to be the balance between too much and too little challenge,” explains Dr Begeti. “If a task is too easy, attention drifts and boredom sets in. If it’s too difficult, stress circuits activate and anxiety rises.” The key is finding an activity that is cognitively demanding but also manageable.
“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.
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.”
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.”
“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.”
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.
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.
