For many of us, climbing is more than a sport. It’s a way of being fully present, a chance to express our inner strength and creativity. Watching elite climbers like Brooke Rabatou move on the wall can be mesmerizing – not because of sheer power alone, but because there’s something more flowing and effortless in her style. When Brooke climbs “Traphouse”, for instance, every move she makes seems intentional, balanced, and expressive, as if each hold and reach is a sentence in her own climbing story.

What is it that allows her – and all of us, if we’re intentional about it – to connect with movement in this way?

This connection is what sport psychologists call embodiment.

Embodiment in climbing is about fully connecting mind and body, so that movement feels almost instinctive, driven by an internal rhythm rather than overthinking each hold. When we embody a climb, we’re no longer just problem-solving through a set of moves. Instead, we’re flowing through the route, feeling each hold, and letting our body guide us.

In climbing, embodiment is that sweet spot where we’re attuned to our bodies, fully aware of how our arms, legs, and core work together to hold balance, shift weight, and propel us forward. This feeling of flow happens when our mental and physical selves are in sync—no second-guessing, no inner chatter, just pure, intuitive movement.

For Brooke and many others, climbing isn’t just about sending a route. It’s about connecting deeply with each hold, each breath, each tiny shift in weight. This sense of flow, or what psychologists call “being in the zone”, is a state where our attention narrows, distractions fade, and we become totally absorbed in the present.

To access this level of connection, here are some ways you can practice embodiment, regardless of whether you’re climbing for competition or just for fun:

1. Tune in to your body with every move

Instead of rushing from hold to hold, take time to feel your body in each position. Notice how your weight shifts, where your muscles are working hardest, and how you feel as you transition. For instance, next time you climb, pause mid-route, and check in:

Where is your balance centered?

Are you gripping too hard or too loose?

This practice of pausing and feeling your movement can help you climb with more intention and control.

2. Let your body guide the way

Instead of overthinking the next hold or the “right” sequence, try climbing a route intuitively. Start with a warm-up route and let your body lead. Focus on what feels natural instead of what you’ve “planned.” It might not look perfect at first, but as you practice, you’ll start to notice your own climbing rhythm. This can help you climb in a way that feels more personal and fluid.

3. Breathe, move, repeat

Breathing is a simple way to connect the mind and body. As you climb, notice if you’re holding your breath (a common habit in challenging sections!). Consciously practice slow, deep breathing as you reach for holds, and let your exhale match each movement. This rhythm of breath and motion can keep you relaxed, helping you flow from one move to the next.

4. Visualize each movement

Visualization is a powerful tool in sport psychology. Before you start a route, close your eyes and imagine yourself moving smoothly through each hold, each shift in weight, each stretch. Visualize what it feels like to be in control, calm, and flowing. This mental practice can help your body remember the movements, making the physical climb feel more familiar and fluid.

5. Reflect on your climb afterwards

After each climb, take a moment to reflect: Which movements felt good? Where did you feel connected? Reflecting on these moments can help you identify what embodiment feels like and recognize when you’re truly “in the zone”.

When we embody our movement, climbing can feel like an art form—a way of expressing who we are and how we approach challenges. Some climbers love the graceful flow of movement, while others find joy in the power and control of each hold. Embodiment is about embracing your unique style on the wall. When you focus less on perfection and more on experiencing each move, you’re allowing yourself to express what climbing means to you.

Cultivating embodiment in climbing can actually have benefits beyond the gym or crag. By learning to trust your body’s intuition, focus deeply, and release unnecessary tension, you’re building skills that are useful in all areas of life. Embodiment can help you stay grounded during stressful situations, tune into what you really feel, and face challenges with a calm, centered mind.

In climbing, as in life, there’s beauty in finding balance, flow, and presence. And who knows—your next climb might become not just a challenge to reach the top, but a dance on the wall, uniquely yours.

How often do you tune into your body’s natural rhythm while climbing, rather than focusing solely on reaching the next hold?

What small adjustments could help you experience more flow and presence on your climbs?

Work with us if you want to work on your mindset in climbing!

Professional sport psychological support on an elite level – but also already for youth climbers – has become indispensable. We have professionally accompanied World Cup climbers, World Cup medalists, Olympians as well as youth competitors and medalists. Enroll now for our 1:1 mental coachings. The first 30min are free, so you can get to know us and we can discuss how we can work together on your mindset.