Why STOP & FLOW Works: Research, Stories, and a Podcast Re-Release

Written By Kristin Onderdonk

How You Move Through Stress Matters

Most of us experience stress in motion—whether it’s juggling a demanding workload, uplifting others, navigating personal challenges, or simply shifting with life's constant changes. And yet, we still so often relegate "exercise" to the gym. Worse yet, we forget to honor the miraculous mountains we move in a day as humans.

Our bodies aren't waiting for us to get to work—they are training us 24/7. What if we could acknowledge and even celebrate our body’s growth and healing capacity? What if we could rebuild muscle memory for the miracles happening in addition to the madness that needs to play out too?

The research on mindful movement practices like Tai Chi and breathwork actively reducing stress, regulating emotions, and improving cognitive function is not new (Wang et al., 2014; Zhu et al., 2022).

Whether you're leading a team, working in healthcare, supporting others, or simply trying to stay upright and balanced yourself, how you view movement(s) shapes your embodied life.

That’s why I created STOP & FLOW, and why I’m excited to re-release the very first episode of STOP & FLOW with K.O.—the story of how it all began.

For years, I’ve seen movement-based mindfulness transmute stress and change lives—helping professionals, caregivers, leaders, and entire teams move beyond burnout, inaction, and overwhelm.

What many have experienced firsthand: pairing movement with intentional awareness shifts stress patterns in both the body and the mind. And movement doesn’t need to replace cognitive-based approaches—it’s actually prescribed within them.

It enhances them when we remember to take time to exercise in the office, in sessions, in meetings—not just reserving "exercise" for the gym.

(Stay tuned for next week’s podcast episode featuring Judith Belmont, MS, a global CBT expert and author of 11 exercise-filled books packed with pro tips you can put into action!)

What Research Tells Us About Movement & Resilience

Cognitive strategies like mindset shifts and problem-solving help reframe stress, and movement-based practices offer something equally powerful: a way to regulate the nervous system in real-time.

Here’s what studies have found:

✅ Tai Chi and mindful movement improve focus, reduce stress, and support emotional regulation—offering practical benefits for those in high-pressure environments (Wang et al., 2014).

✅ Tapping (EFT) has been shown to reduce cortisol levels and ease anxiety by calming the brain’s stress response (Church et al., 2012).

✅ Somatic movement techniques can shift the body out of a chronic stress state, improving both physical and mental resilience (Zhu et al., 2022).

Rather than seeing movement and cognitive tools as separate, they are two sides of the same coin—each supporting a different aspect of how we process and respond to stress.

For more research on Tai Chi, Tapping, and mindful movement, visit enjoychi.com/resources.

What We’ve Seen and Heard

When a team shares a common language and movement practice, something shifts—not just in individual well-being, but in how they work together. STOP & FLOW isn’t just about managing stress; it’s about creating coherency—a level of clarity and connection that strengthens both individuals and the collective.

Here’s what we’ve experienced:

💡 A healthcare team struggling with burnout and miscommunication began practicing STOP & FLOW together. Within weeks, they reported clearer decision-making, fewer reactive conflicts, and an increased ability to hear and support one another—not just in crisis moments, but in everyday interactions.

💡 An organization implementing STOP & FLOW as part of their leadership training saw a noticeable shift in team synergy and problem-solving efficiency. By integrating mindful movement into their workflow, they moved from disjointed, high-stress dynamics to a more cohesive, solution-oriented culture.

💡 A recovery center introduced STOP & FLOW into their staff and client sessions—not as an extra wellness tool, but as an integral part of their programming. The result? Clients and professionals alike experienced a greater sense of balance, alignment, and mutual trust. The practice became a shared framework for navigating stress, leading to deeper engagement and improved retention in both staff and client outcomes.

When people train together in a practice that creates balance in their own system, it extends into the entire system they are part of. Teams experience greater harmony, clearer communication, and a stronger alignment with mutual goals—not just as individuals, but as integral members of an organization that moves with its challenges, rather than against them.

The Podcast: Where It All Began

In the first episode of STOP & FLOW with K.O., I got to do something different: I sat in the guest seat. My friend and producer, Melissa Bingham, interviewed me about how STOP & FLOW came to life—a journey I never could have predicted.

Now, years later, it’s a movement that has impacted thousands—from leaders to professionals to a growing team of trained facilitators.

This week, I’m bringing that episode back. And next week, I’ll be expanding the conversation with a CBT expert, showing how movement-based and cognitive approaches work together to improve focus, resilience, and recovery.

🎧 Listen to the first episode of STOP & FLOW with K.O. now.

Your Invitation to Move Differently

Some days, mindset shifts help. Other days, we need to get out of our heads and into our bodies. When we honor both, we create space for clarity, confidence, and well-being. Changing seasons invite challenge everyone to move differently.

Spring is just about here. Sunny days can be a welcome invite to begin embracing life in new ways. You might be looking to set some new personal goals or maybe your team is looking for throughlines within what’s been stuck this winter.

Want to build focus and resilience? Try this simple STOP & FLOW practice right now:

🌿 Take a deep breath in. Let your shoulders drop.

🌊 Exhale fully, imagining tension rolling off you like a wave.

✨ Now, move—stretch, sway, shake it off. Let your body reset.

And of course, rinse-wash-repeat!

For additional research on Tai Chi, Tapping, and movement-based initiatives included in STOP & FLOW, visit enjoychi.com/resources.

📱 IMMEDIATE ACCESS

🤝 PERSONALIZED SUPPORT

🌱 JOIN THE MOVEMENT

As I sign every copy of my book: "You Are a Bright Light in Our World. Thank you for taking time to stop and flow with me."

Kristin Onderdonk
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Beyond Drama: The Art of Peaceful Transformation