In the world of high achievers, there’s often a belief that the mind can—and should—lead the way. It’s the idea that with enough willpower, discipline, and control, we can overcome anything. This mindset has served you well in many areas of your life, driving your success and helping you achieve what others only dream of. But here’s the thing: the mind can’t do it all. If you’ve ever found yourself stuck, overwhelmed, or burned out despite your best efforts, it’s because something deeper is at play.
In my work, I use both top-down and bottom-up approaches to help clients break free from these cycles and create lasting change. These two methods work together to address not only the way we think but also how we feel, process, and respond at a deeper, more instinctual level.
The Top-Down Approach: Leading with the Mind
The top-down approach begins where most high achievers feel most comfortable—with the mind. It’s about using awareness and understanding to influence the body and emotions. Practices like mindfulness, visualization, and structured breathwork fall into this category.
Through the top-down lens, we explore how your thoughts, beliefs, and perceptions are shaping your current experience. For example:
• Visualization helps guide your focus, creating mental clarity and shaping outcomes by aligning your mind with your goals.
• Mindful Breathing creates a sense of calm and control, helping you stay present even in high-pressure situations.
• Cognitive Awareness allows you to notice patterns in your thinking that may be amplifying stress or keeping you stuck.
The beauty of this approach is that it taps into your strengths—the same sharp intellect and self-discipline that have driven your success—and channels them toward self-connection and healing. However, while the mind is a powerful tool, it’s only one piece of the puzzle.
The Bottom-Up Approach: Listening to the Body
The bottom-up approach starts from a different place entirely: the body. While the top-down method asks the mind to lead, the bottom-up approach recognizes that the body holds its own wisdom. This method focuses on addressing stored tension, suppressed emotions, and patterns of stress that live in the body, often beyond our conscious awareness.
In high-pressure environments, the body can become stuck in reactive states like fight, flight, or freeze. Over time, this creates physical and emotional strain that no amount of thinking can resolve. This is where bottom-up practices come in:
• Conscious Connected Breathing allows the body to release stored energy and stress, creating space for natural balance and flow.
• Body Scanning helps you reconnect with areas of tension or disconnection, bringing awareness to what the body is holding.
• Somatic Movement supports the nervous system in completing stress cycles, restoring a sense of safety and ease.
The bottom-up approach is essential for creating lasting change because it works with the body’s innate ability to heal itself. By addressing what’s happening below the surface, we free the body to move out of survival mode and into a state of resilience.
Why Both Approaches Matter
Neither the top-down nor the bottom-up method works in isolation—they’re two sides of the same coin. High achievers often find themselves over-relying on the top-down approach, using intellect and mental discipline to try to override what the body is experiencing. While this can provide short-term results, it often leads to burnout because the underlying issues remain unresolved.
On the other hand, focusing exclusively on the body without addressing the mind’s role can leave you feeling directionless. This is why both approaches are vital. The top-down approach provides clarity and structure, while the bottom-up approach addresses the deeper layers where lasting change happens.
When we integrate both, we create a complete system of support:
• The mind gains tools to guide the body.
• The body feels safe enough to release and reset.
• Together, they bring you back to a state of balance, where stress no longer controls you and you can operate from a place of calm and confidence.
How to Experience This for Yourself
If you’re curious about these approaches, here’s a simple way to experience both:
1. Top-Down Exercise: Mindful Visualization
• Find a quiet space and close your eyes.
• Take a few deep breaths, focusing on the inhale and exhale.
• Picture yourself in a moment of calm and success—whether it’s completing a task with ease, feeling grounded in a high-pressure meeting, or simply enjoying time with loved ones. Let the image fill your mind. Notice how it feels in your body.
• Stay with this for a few minutes, letting the calm and clarity grow.
Bottom-Up Exercise: Breath and Tension Release
1. Set the Stage: Find a quiet space where you can sit or stand comfortably. If standing, keep your feet hip-width apart and firmly planted on the ground.
2. Engage Your Breath: Take a deep inhale through your nose, feeling your belly expand. Exhale fully through your mouth, as if you’re sighing out tension.
3. Physical Release: As you exhale, add a gentle shake to your body. Start with your hands and arms, then let the movement flow to your shoulders, torso, and legs. Let your body move naturally, releasing built-up tension.
4. Amplify the Energy: With each exhale, allow your movement to become more fluid. If it feels natural, add sound—like a quiet hum or a gentle sigh—as a way to release emotional or physical stress.
5. Pause and Notice: After a few minutes, slow your movements and bring yourself to stillness. Take a few deep breaths and notice how your body feels—lighter, calmer, or more energized.
The Results of Integration
When you balance top-down and bottom-up approaches, you unlock a new way of being. You move beyond the endless cycles of overthinking and overworking, into a space where clarity, resilience, and connection come naturally. You stop fighting against yourself and start working with the innate intelligence of your body and mind.
This integration is the foundation of my work—and it’s the key to not just surviving your high-achieving life, but thriving in it.
I’d love to hear your thoughts and learn what’s coming up for you as you read this.
If you’re curious about exploring these approaches further or have questions about where to start, don’t hesitate to reach out—I’m here to support you.
For more practical tips, helpful insights, and simple exercises, you can also visit my Instagram at @just.us.breathing, where I regularly share tools to help you reconnect with yourself.
Love
JJ