Three Easy Ways to Unlock Your Wellbeing: The Power of Breath, Movement and Physical Intelligence
We all know that exercise is good for us, but have you ever stopped to consider how your body is impacting on how you think and feel? Take a moment to reflect on the last time you walked the dog, went swimming, practised yoga or engaged in another form of physical exercise. How did you feel afterwards?
Conversely, how do you feel after a day of sitting, whether in front of the television, at your desk in front of a computer, or even on a long journey? I imagine that after exercising you felt a sense of achievement, but maybe after sitting all day you felt more lethargic.
So how can we generate the mood switching that comes with exercise whilst simply staying at our desk? As I will outline, through a focus on physical intelligence.
What is Physical Intelligence?
So, what exactly is physical intelligence? Clare Dale (of The Physical Intelligence Institute) defines physical intelligence as “The ability to harness the body's physical signals (breath, posture, movement) to improve mental clarity, emotional balance, and overall resilience.”
At its core, physical intelligence is about recognising how your body works to help you navigate the world. It’s about recognising the connection between how we move and breathe and the chemistry of our bodies and brains. For example, when we're too sedentary, serotonin (a chemical that influences our wellbeing) drops; when we move and stretch, our serotonin levels rise.
This simple fact highlights the power we have to influence how we feel.
Personally, I have sometimes been quick to wall off my emotions because I felt there was little I could do to control them. However, physical intelligence offered a powerful bridge for me, providing a framework for recognising and influencing my emotions and helping me to understand how they manifest physically.
Our organs, limbs, senses, and muscles are in constant communication with our brain, connecting our physiological experiences with our thoughts and emotions, and vice versa. As Clare explains, "Each [emotion] has a different chemistry and a distinct feeling to them. For example, pride tends to move slowly outwards and upwards from the chest, while frustration often moves quickly inwards and down in a clenching action, forming isolated knots of tension.”
The Power of Posture and Movement
There is real power in the smallest of movements. Intentionally changing our posture is the simplest movement that can influence our mental state. Good posture allows you to feel confident and breathe freely. Being hunched over all day can make you feel disengaged. Take a moment to experience this for yourself: sit up straight, ground your feet and relax your shoulders. Notice how this basic shift changes how you feel.
There are two more deliberate and specific movements regularly highlighted by The Physical Intelligence Institute that also deliver incredible mood changes:,
· The Winner/Starfish Pose (an expansive pose, with legs and arms wide) is an effective pose to adopt before an important meeting. This powerful stance helps to prepare you mentally, balancing cortisol (the stress hormone) and adrenaline (the action hormone).
· Twisting the Core is an effective way to stimulate the gut to release serotonin and DHEA (the “happy hormones”).
Try these out and experience for yourself fhow through conscious movement we can influence our emotional and mental state.
The Power of Breath
Another physical movement that can impact how we feel is breathing. When we breathe well, drawing air into our diaphragm, we provide body and brain with a steady supply of oxygen helping us to think more clearly. If we breathe poorly, taking shallow fast breaths, we don’t get enough oxygen, which can lead to us finding it difficult to concentrate or experience more erratic thoughts and feelings.
There are many breathing patterns that can help reduce our feelings of stress, but one of my favourites is simply breathing out for longer than you breathe in. It’s a strategy I can adopt any time, any place.
Another simple yet powerful technique I’ve found helpful is the power of a good sigh, simply allowing yourself to breathe out any tension you’re experiencing. *hhhhhhhhh*
Breath and Movement Combined
The next step on my journey into the world of physical intelligence was learning to combine breath and movement for increased benefits. Whilst this combination is central to yoga and pilates I was looking for something I could do at my desk, as part of my work today.
I joined an insightful weekly practice session led by Neil Atkinson at The Whole Human (www.thewholehuman.co.uk) and found just what I was looking for. I introduce three short practices in this Breath and Motion infographic.
· In the first movement, you inhale and exhale for the same amount of time, helping you to centre yourself, regulate stress hormones and balance your nervous system.
· In the second, you exhale for longer than you inhale, stimulating your parasympathetic nervous system and facilitating the release of acetylcholine (a neurotransmitter that promotes a sense of calm) and endorphins that have mood-boosting effects.
However, it’s the third combination that I found particularly transformative, the idea of how you can use breath and motion to create that energy.
· In the third movement you inhale for longer than you exhale, activating the sympathetic nervous system and facilitating the release of adrenaline and cortisol to help you face challenges head on.
I hope that this short introduction to physical intelligence helps you to get started on your own journey and if you’re eager to delve deeper, I highly recommend exploring the wealth of amazing resources at The Physical Intelligence Institute. Let me know. I’d love to hear. You can contact me on LinkedIn.
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