Visualization Vs. Imagery
Learn the difference between visualization and imagery to improve health and performance.
Key points
Imagery engages multiple senses, unlike visualization alone, making it more powerful.
Vividly imagining overrides habits of mind and body.
Imagery can reduce stress and blood pressure, even helping during a health crisis.
Many people confuse visualization with imagery, but there is a crucial difference between the two. Understanding this difference can help you harness the power of imagery for almost anything.
Visualization was a hot topic 70 years ago when it entered the world of sports and performance. In 1954, Sir Roger Bannister broke the 4-minute mile barrier. He was a medical student and competitive runner when he approached researchers at Oxford to inquire about tools to improve his performance. They suggested visualization, which he employed in great depth. It worked, and Bannister made history by running the fastest mile in the world.
While visualizing can clearly be effective, imagery takes us further by engaging multiple senses. Contemporary research (e.g. Simonsmeier et al., 2020; Rhodes et al., 2021) shows that imagery is most impactful when combining the five senses (touch, smell, sound, taste, sight) with emotion and motion.
Let's put imagery into practice. Say you want to wake up earlier to restart your yoga practice. It sounds appealing until the alarm goes off, and you want to hit snooze — a common dilemma since we're wired to give in to immediate desires and old routines. You might visualize your yoga mat and morning light, but the desire for more sleep is more compelling. At this point, you're over 90% likely to hit snooze again.
With imagery, you have more control over that immediate desire. Elaborate on how it will feel when you achieve your real goal. Instead of resisting change, imagine the smell of morning air, the sound of birds, how your body feels after yoga, your yogi's face, the taste of coffee or tea after — things always feel more vibrant post-yoga. Then imagine feeling calm and prepared for your day. The more you elaborate success using your senses, the more your brain is primed to act on what you truly want rather than seeking short-term gratification.
Imagery gives us a tool to override habits that are easy but unfulfilling, like hitting snooze or reaching for a cookie instead of an apple. It works under extreme pressure too — in sports and business, instead of letting an opponent rattle you emotionally, you can elaborate on your next strategic move.
Imagery can even help during health crises. It helped my 88-year-old mom control her blood pressure during a critical time. It happened a few years ago after I received a terrifying text from my brother, “Mom's blood pressure is over 200, she might be bleeding internally, time is of the essence."
This would be her second ER visit this week. The first one was awful. They kept her for hours without food or water, then discharged her alone in the dark with no ride. When I got Mom on the phone, she sounded fragile. I taught her an imagery exercise instead of empty reassurances:
"Close your eyes. Imagine something beautiful."
"You are beautiful," she said.
"Well, I'm with you, picking tomatoes in your garden. Dad's making us laugh. The warm sun is on your salty, tan skin. You're surrounded by love. Listen to the birds, notice the colors." I let her mind rest there, saying when afraid, she could return to this peaceful place with me.
Mom spent much of the day in the ER. They lowered her blood pressure and ruled out internal bleeding. The next day, after her follow-up appointment, she called ecstatic — she had used my breathing exercise, pictured the garden, and her blood pressure dropped significantly, amazing her doctor.
Where imagery goes, energy flows. The most efficient way to direct your energy is through engaging your senses. The more senses you involve, the better imagery works — for you, your loved ones, and your clients. There's so much more to understanding how and why it works. I am interested in hearing your stories and questions about imagery. Feel free to email me or post your thoughts.
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