The Silent Anchor: How Spiritual Wellness Transforms Physical Performance

elizabethdehartfit
Dec 28, 2025
3 min read

We often treat the body like a machine: input calories, output energy, lift heavy things, repeat. We track our heart rate, our steps, and our macros. But after years of coaching, I’ve realized that if we only focus on the physical, we are ignoring the very engine that drives the machine.

Physical fitness doesn't happen in a vacuum. Your muscles do not exist independently of your mind or your soul. If your spirit is cluttered, anxious, or heavy, your body will eventually pay the tax.

The Science of the Stressed Spirit

When we carry spiritual or emotional clutter—whether that’s unforgiveness, chronic worry, or a lack of purpose—our body responds biologically. This isn't just "woo-woo" talk; it’s physiology.

A heavy spirit keeps the body in a state of "high alert," triggering the constant release of cortisol. When your cortisol levels are chronically elevated, your body struggles to:

Repair muscle tissue after a workout.
Regulate blood sugar and cravings.
Enter deep, restorative REM sleep.

Essentially, if you are fighting an internal war, you won't have the resources to win your external battles in the gym.

Alignment: The Ultimate Performance Enhancer

I’ve found that when I am spiritually aligned—whether through prayer, deep meditation, or quiet reflection—everything changes. My workouts feel lighter. My recovery is faster. My "why" becomes clearer.

Spiritual wellness isn't necessarily about a specific religion (though for many, including myself, faith is the cornerstone); it’s about alignment. It’s the practice of quieting the noise long enough to hear your own heart. When you are aligned:

Your "Why" Shifts: You move out of gratitude for what your body can do, rather than punishment for what you ate.
Your Breath Deepens: Spiritual practices focus on breath, which moves the body from the "Fight or Flight" sympathetic nervous system into the "Rest and Digest" parasympathetic state.
Your Resilience Increases: You realize that a "bad" workout doesn't define your worth.

A Healthy Body Starts with a Peaceful Heart

If you feel like you’ve hit a plateau in your fitness, I want to challenge you to look inward. You can’t out-train a chaotic spirit.

This week, try a "Spiritual Warm-Up": Before you pick up a dumbbell or step onto the treadmill, spend five minutes in silence. Set an intention. Pray. Meditate on a verse or a mantra. Clear the clutter before you start the sweat.

True wellness is a trifecta. When the heart is at peace, the body is free to perform at its peak.

Reflection Questions for Your Week:

What "spiritual clutter" am I bringing into my workouts lately?
Does my current fitness routine feel like an act of worship/self-care or an act of war?
How can I create five minutes of "stillness" in my morning routine this week?

The 5-Minute Spiritual Warm-Up

Minute 1: The Release (Grounding)

Stand or sit tall with your feet flat on the floor. Close your eyes. Visualize the stress, the "clutter," and the to-do lists draining out of your body through the soles of your feet.

The Prayer/Mantra: "I release the need to control. I step out of the chaos and into this moment."

Minutes 2-3: The Breath (Physiological Shift)

Perform Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. This signals to your nervous system that you are safe. This is where you move from "survival mode" to "growth mode."

Minute 4: The Word (Intention)

Focus on one truth or scripture. Since we are working through Forgiving What You Can't Forget, focus on the concept of Boundaries.

Reflection: "My body is a temple, and I am the gatekeeper of its peace. I will not allow dysfunction to dictate my movement today."

Minute 5: The Dedication (Action)

Dedicate your upcoming sweat to something bigger than yourself. Maybe it’s a prayer for a friend, a thank you for your health, or a commitment to showing up as the best version of yourself for your family.

The Final Thought: "I move because I can, not because I have to."

Why this works:

By the time you pick up that first dumbbell, your heart rate is steady, your cortisol is managed, and your mind is focused. You aren't just working out; you are practicing stewardship of the life you've been given.