Episode 2: The Body
The mind and the body are intrinsically linked; many functions of the body are subconsciously controlled in the brain; our heartbeat, breath, blood pressure and body temperature to name a few. Our bodies are amazingly sophisticated, from the complexity of the immune system, to cell renewal and homeostasis to learning and neuroplasticity.
Movement
Some of what our body does is automatic, but a large portion of what we do is learned; just think of what a baby can do, versus a person in their 20-ies who has learned to sit, walk, run, talk, and learn all sorts of movement patterns which have become automatic function. Most movement is learned. The more complex the movement the longer we have to practice to master it. Movement patterns are stored in the brain – each movement we learn consists of muscles contracting and muscles relax. Even when standing or seated muscles are being contracted and balancing to keep us upright. There is also the subtlety of how much the muscles should contract. All these patterns of movement are stored in the motor cortex of the brain. The more movement we master (imagine for instance a ballet dancer) the more is stored in the brain.
Now over time we also create little habits, maybe always carrying a bag over our right shoulder, or crossing legs a certain way, maybe we are seated behind a desk a lot; all habitual movement influence the patterns stored in the brain; the program is constantly tweaked and maybe over time you start standing with your right shoulder slightly lifted, or with permanently contracted hip flexors or rounded shoulders. This will be the new neutral.
“Movement is a medicine for creating change in a person’s physical, emotional and mental state.”
Stress
Our emotional states can also influence the body; note that if you are feeling afraid, you naturally want to curl up in a ball; rounding your spine and shoulders. If you are always under pressure, driven to perform, you might start sticking your chest out and arching your lower back. Stress also sends chemical messengers; adrenaline and cortisol which make our breath shallow, speeds up our heartrate and blood pressure which has a big impact on our bodies. If we experience chronic stress or unprocessed trauma this also starts to create tension in the body. Our bodies change depending on how we move, think, eat and ultimately age.
Yoga/Somatics
Mind-body practices can really help us gain insight in our habitual movement and thinking. Practices like yoga and Somatics can really help to release tension, create awareness and as they are mindful, calm the mind.
Breathing
While we breathe without thinking all the time (which is a good thing) the way most of us breathe in autopilot mode is ‘vertically’; (short, shallow, stressed-out breaths up in our chests) as opposed to “horizontally” (long, expansive, restful breaths that make full use of our lower lung capacity). When you observe babies or animals in the wild, they have a nice deep belly breath, which many of us lose as we grow older and more stressed.
Breathing is automatic and not automatic at the same time; our respiratory function is controlled in the brain stem, the oldest part of the brain. It controls the things that keep us alive, like a heartbeat. Conscious breathing activates the body’s relaxation response, which in turn reduces blood pressure, which in turn lowers the risk of stroke and improves cardiovascular health. It’s also good for digestion and general immunity, both of which are impaired by stress. This conscious breath can be a tool for us to focus on, it makes our movements more fluid and easier to make. We see this with both yoga and somatics practice (and with other mind-body practices like Tai Chi and Pilates)
Breathing properly is the single most important intervention you can make for your own health.
Practice
Note that the video has two practices;
one movement without followed by the same movements linked with the breath
a seated practice with awareness focussed on the sensations in the hands.