Cognitive, Emotional, and Self-Perception Outcomes of the 3D Movement Method: A Qualitative Study of Adult Women’s Experiences

Background: Mind-body exercise (MBE) is increasingly recognized for its multidimensional benefits to physical, cognitive, and psychological health. While established modalities like yoga, tai chi, and Pilates have been extensively studied, little is known about novel approaches that integrate multiplanar movement with structured verbal guidance. Objective: This qualitative study explored participant experiences with the 3D Movement Method as MBE practice, examining perceived cognitive, emotional, and self-perception outcomes in adult women. Methods: Semi-structured interviews were conducted with 22 women aged 34 - 69 years (M = 49.41, SD = 11.96) who were current practitioners of the 3D Movement Method, with engagement ranging from three months to over two years. Interviews were conducted via Zoom in March-April 2025. A focused thematic analysis was performed using MAXQDA to examine cognitive, emotional, and self-perception outcomes. Results: The analysis identified three main domains of change: emotional benefits (such as better mood, increased motivation, and greater emotional stability), cognitive improvements (including sharper concentration, more effective decision-making, and clearer thinking), and self-perception gains (enhanced bodily awareness and a revitalized sense of physical agency). Participants described these changes as arising from the integration of multiplanar movement with mindful attention and structured verbal guidance. Conclusions: The 3D Movement Method appears to support psychological well-being through a synergistic interaction between physical engagement, attentional control, and reflective self-awareness. The findings contribute to the evidence based on innovative MBE formats that combine biomechanically precise movement with continuous verbal guidance to foster embodied self-awareness.