Within us there is most definitely a brain-body connection. To quote Mary Richards, emotions – thoughts – beliefs live in our bodies, not just in our brains. Mary is one of two yoga teachers (the other being Lizzie Lasater) leading Deep Rest, a four week deep dive into how to nourish our bodies through exhaustion.
Our bodies and our brains have an intimate relationship, not just due to sharing the inner space of our outer shell, but also because our emotions and thoughts manifest within our bodies. Ever get a nervous stomach, that sensation of butterflies in your belly, before speaking in public or going on the stage or taking a test for which you might or might not have sufficiently prepared? Ever feel a loop-de-loop in your heart or belly when you see someone you love or have a crush on? Ever have your heart feel heavy or your body feel deeply tired when you are overwhelmed with sadness? Ever hear an unsettling story and have the hair on your arms stand on end? Ever find your body physically experiencing something being described to you by someone else?
This first of four exploratory weeks focused on “somatosensory processing” or sensing what is happening in the body. I have been practicing yoga for 16 years and leading yoga for almost five years, and one of my mantras is “let your breath be your guide.” By focusing on the breath it becomes possible to tune in to the sensations of the body and that, in turn, makes space to notice what we feel and how we feel.
Deploy our intention to pay attention to the barely susceptible sensations of the body and connecting them to perceptions, beliefs, judgements in the brain and welcoming them as messengers. From those messengers, we can learn.Mary Richards channeling Richard Miller of iRest
In the practices I guide there are always multiple pauses with the cue to go inside and listen to what the body has to share, notice the sensations, and respond accordingly. As Mary noted in her brief lecture, in asana (asana being poses) we are learning to concentrate on sensory experience, and by noticing the sensory feedback we are then able to make choices based on that feedback, often different choices than might have been made if we weren’t paying attention to our sensory experience. The ultimate result is we can start to change the rote patterning of our brains that responds based on past experience and begin to rewire our brains to respond based on current experience.
Lead with the present tense of the bodyMary Richards
So how does all this fit in with the topic of the course, dealing with exhaustion. Mary and Lizzie provided one way to think of immense tiredness: it results from either hanging on or pushing away rather than accepting and acknowledging. (See the first quote.)
Using the currently free app Pocket Brain to display colorful, clear visuals, Mary discussed the various areas of the brain that are related to planning and executing movement. Most of what follows comes directly from my notes, which in most instances is verbatim.
Pre-frontal cortex Focuses on the “where” of movement, such as where to place the feet.
Pre-motor cortex Sustains our attention for movement that takes place over time, such as in building, cooking, putting something together or sustaining a headstand.
Primary motor cortex This area is a major contributor for yoga students and teachers as it informs movement choices based on auditory and visual cues.
Primary somatosensory cortex Sensations are processed from pain, touch, vibration, temperature and, interestingly, the smaller the input (such as fingers), the more space allocated in this area.
Somatosensory association cortex Information is interpreted, and objects can be recognized without seeing them, such as feeling something in the dark or behind some other object and knowing what it is. Mary likened this to connecting the dots.
Primary visual cortex This is where we process what we see. Mary suggested trying to practice with eyes closed, if that is accessible. When we practice with eyes closed, other areas of the cortex are lit up that increases our accuracy in regulating balance.
Anterior lobe of cerebellum (The cerebellum has long been my “favorite” part of the brain as it deals with novelty and movement.) Movement is refined in this area and gross (large) body movement is coordinated.
Posterior lobe of cerebellum Coordinates fine-motor skills, such as fingers.
At this point in the lecture time was fast approaching for the physical, experiential portion of the live webinar. Mary provided a brief overview of the Pons (bridge between the cerebellum and the cerebrum) and Medulla (information highway between brain and spinal cord, and regulation of respiratory and cardiovascular systems), which sit at the base of the brain above the brainstem. In particular, she mentioned sensory nerves (sight, sound, touch), which send information from the body to the brain, and motor nerves (movement instructions to contract muscles), which move information form the brain to the body. She noted that there is a lot more movement in the sensory nerves than in the motor nerves, upon which Lizzie questioned whether schools are designed adequately given what we know about movement and how children spend so much time sitting.
I picked up (or maybe was reminded of?) new vocabulary. Sensory nerves are afferent, “conducting inward or towards something” while motor nerves are efferent, “conducting outward or away from something.”