Using Breath for Nervous System Regulation - Deb Dana

Sounds True

12 Aug 202214:29

Summary

TLDRThe video script explores the concept of movement as a vital aspect of being alive and its impact on our nervous system. It encourages viewers to practice movement both mentally and physically, starting with imagining before enacting, to understand their role as movers. The script guides through various movement states, from regulated actions to survival actions, emphasizing the importance of navigating between these states for a balanced nervous system. It concludes by inviting viewers to experience the diverse expressions of ventral movement within a safe and regulated space, either alone or with others, to foster a deeper connection with their own movement capabilities.

Takeaways

💡 Movement is an inherent part of being alive, as our bodies are always in motion even when we are still.
👀 Movement captures our attention, whether it's a tree swaying outside the window or something moving in our peripheral vision.
🧠 Imagining movement engages the motor cortex, allowing us to mentally rehearse actions before physically performing them.
🤔 Reflecting on oneself as a 'mover' can help understand how our nervous system responds to different types of movement.
👐 The guided movement practice begins with imagining before enacting, to ensure the action feels safe and manageable.
🔄 Movement can regulate or dysregulate our nervous system, and practicing it can help us navigate these states intentionally.
🌱 Exploring regulated movement actions helps us anchor in the safety of our nervous system and feel grounded.
⚡ Sympathetic and dorsal movements can be both regulated and survival actions, representing different states of energy and nourishment.
🔄 The practice of moving between states, from ventral to sympathetic to dorsal and back, helps in building the capacity to find safety in our nervous system.
🎨 There are many 'flavors' of ventral movement, including playful, passionate, quiet, alert, and curious, which can be explored through imagination and enactment.
👭 Observing others move can also provide a sense of connection and benefit, even for those who find it challenging to enact movements themselves.

Q & A

What is the main theme of the video script?
-The main theme of the video script is the exploration of movement as a way of being alive, its relationship with our nervous system, and how it can be used for self-regulation and understanding our interaction with the world.
Why is movement considered a way of being alive according to the script?
-Movement is considered a way of being alive because it is an inherent part of our existence, from the beating of our heart to the flow of blood, and it is a way we navigate and have a relationship with the world.
How does the script suggest we engage with movement?
-The script suggests engaging with movement by first imagining it before enacting it, allowing the motor cortex to join in the action and making the imagined movement come alive.
What role does the motor cortex play in the movement practice described in the script?
-The motor cortex plays a role in the movement practice by participating in the imagined movement, which helps to make the movement feel more real and prepares the body for the actual enactment of the movement.
How can movement be both activating and dysregulating according to the script?
-Movement can be both activating and dysregulating as it can either energize and resource us, or it can overwhelm our nervous system, depending on the type and intensity of the movement.
What are the three prompts provided in the script to reflect on one's self as a mover?
-The three prompts are: 'When I think about myself as a mover', 'When I think of moving by myself', and 'When I think of moving with others', which are meant to help understand how our nervous systems respond to different movement contexts.
What is the purpose of the guided movement practice in the script?
-The purpose of the guided movement practice is to explore regulated and survival actions, and to move through different states of the nervous system, helping to build the capacity to find safety and regulate oneself.
What are the three states of the nervous system mentioned in the script?
-The three states of the nervous system mentioned are ventral (safety), sympathetic (mobilizing energy), and dorsal (collapse/disappear).
How does the script differentiate between regulated and survival actions?
-Regulated actions are movements that help anchor and maintain a sense of safety within the nervous system, while survival actions are movements that represent the body's response to threats, such as fight or flight.
What is the significance of moving between the three states of the nervous system as described in the script?
-Moving between the three states is significant as it helps the nervous system to remember and build the capacity to return to a state of safety and regulation, which is essential for overall well-being.
How does the script suggest using observation of others' movements to benefit one's own experience?
-The script suggests that observing others' movements can allow one's own system to join in the movement mentally, even without physically participating, which can provide benefits and a sense of connection.
What is the final exploration suggested in the script regarding movement within the safety and regulation of ventral?
-The final exploration is to play with imagining and enacting various 'flavors' of ventral movements, which can include being playful, passionate, quiet, alert, interested, and curious, to experience the full range of safety and regulation within the nervous system.

Outlines

00:00

💃 Embracing Movement as a Vital Aspect of Life

The first paragraph introduces the concept of movement as an inherent part of life, even in moments of stillness. It highlights how movement captures our attention and serves as a means of navigating and interacting with the world. The speaker invites the audience to imagine movements before performing them, engaging the motor cortex and allowing for a deeper connection with the action. The paragraph emphasizes the importance of understanding oneself as a 'mover' and reflects on personal experiences of moving alone, with others, and the impact of movement on the nervous system. It concludes with a guided movement practice focusing on regulated actions and the exploration of movement for survival and regulation.

05:01

🔄 Exploring Movement for Nervous System Regulation

The second paragraph delves into the practice of movement for nervous system regulation, discussing the roles of the sympathetic and dorsal vagal systems in movement. It guides the audience through imagining and enacting movements that represent regulated and survival actions for both systems. The speaker illustrates how to move between different states of the nervous system, emphasizing the importance of not getting stuck in any one state. The goal is to develop the capacity to move fluidly between ventral safety, sympathetic energy, and dorsal collapse, and then return to safety, reminding the audience of the hierarchical order of these states and the significance of this practice in reinforcing the nervous system's ability to find safety.

10:03

🎭 The Art of Movement: Finding Safety and Expression

The final paragraph explores the various 'flavors' of ventral movement, which encompasses not only safety but also playfulness, passion, quietness, alertness, interest, and curiosity. The speaker encourages the audience to imagine and then enact different movements that reflect these aspects of the ventral state. The paragraph touches on the personal journey of the speaker with movement, from resistance to acceptance and enjoyment, and suggests that observing others can also provide a sense of connection and benefit. The speaker concludes by encouraging the audience to find the ways that their nervous system responds positively to movement and to immerse themselves in these experiences.

Mindmap

Keywords

💡Movement

Movement in the script refers to the physical act of changing position or posture, as well as the broader concept of being in motion. It is central to the video's theme, illustrating the constant state of change and activity within our bodies and the world around us. For instance, the script mentions the heart beating, lungs moving, and blood flowing as examples of internal movement that sustains life.

💡Attention

Attention is the cognitive process of selectively concentrating on a particular object or thought while ignoring other things. In the context of the video, movement captures our attention, as it is a natural way to draw focus. The script uses the example of noticing a moving tree or a sudden shift in the periphery of our vision to highlight how movement can attract our focus.

💡Imagination

Imagination is the ability to form images, ideas, or concepts of external objects not present to the senses. The script emphasizes the role of imagination in movement practice, suggesting that visualizing a movement can activate the motor cortex and prepare the body for actual movement. It is a way to explore movement internally before physically executing it.

💡Motor Cortex

The motor cortex is the part of the brain that controls voluntary movements initiated by the skeletal muscles. In the script, it is mentioned as being engaged when we imagine movements, which helps to mentally rehearse and prepare for physical actions, thus connecting the cognitive process with physical execution.

💡Regulation

Regulation in the script pertains to the process of maintaining stability within the body, particularly in relation to the nervous system. Movement can be used to regulate or dysregulate our state of being. For example, the script discusses how imagining and enacting certain movements can help to anchor and stabilize our nervous system.

💡Nervous System

The nervous system is an essential part of the body that coordinates its functions and reacts to stimuli. The video script discusses how movement can have an impact on the nervous system, either activating or calming it. It also talks about the importance of understanding our nervous system's response to different types of movement.

💡Survival Actions

Survival actions refer to the instinctual responses that our bodies have to threats or challenges, such as fight or flight. In the script, these are contrasted with regulated actions, and the speaker guides the audience through imagining and enacting movements that represent both survival and regulated states.

💡Dorsal Ventral Theory

The Dorsal Ventral Theory, as mentioned in the script, is a framework for understanding how the nervous system responds to different stimuli. Dorsal refers to the 'collapse' or 'disappear' response, while ventral is associated with 'safety' and 'mobilizing energy'. The script uses this theory to guide the audience through movements that explore these different states.

💡Hierarchy

Hierarchy in the script refers to the order in which the nervous system's responses are activated according to the Dorsal Ventral Theory. It starts with ventral (safety), moves to sympathetic (energy), and then to dorsal (collapse). The script uses this hierarchy to structure the guided movement practice.

💡Playfulness

Playfulness is the quality of being light-hearted and willing to engage in activities for enjoyment and recreation. The script encourages exploring different 'flavors' of ventral movement, including playfulness, to experience the full range of safety and regulation within the nervous system. It suggests that play can be a form of regulated movement that brings joy and engagement.

💡Connection

Connection in the script refers to the relational aspect of movement, both with oneself and with others. It is suggested that moving with others can enhance the experience and provide a sense of belonging. The script also touches on the idea that observing others move can be a way to experience the benefits of movement indirectly.

Highlights

Movement is an inherent part of life, even in stillness, as seen in the beating heart and flowing blood.

Movement captures attention and is a way of being alive, crucial for navigating and relating to the world.

Imagining movement before enacting it engages the motor cortex and can be a beneficial practice in itself.

Movement can be a tool for self-regulation, impacting how we feel and respond to our environment.

Reflecting on oneself as a mover can reveal insights into personal movement patterns and experiences.

Guided movement practices start with imagination to ensure safety and comfort before physical enactment.

Exploring regulated movement actions can help anchor individuals in the safety of their nervous system.

Sympathetic and dorsal movements can be used to explore different states of regulation within the nervous system.

Survival actions, such as sympathetic and dorsal responses, are important to understand and practice for self-awareness.

Moving between states of regulation and survival helps the nervous system remember its capacity to find safety.

The hierarchy of the nervous system, from ventral to sympathetic to dorsal, is used in movement practices for a structured approach.

Finding and practicing various flavors of ventral movement can lead to a deeper understanding of safety and regulation.

Imagining movement can be as beneficial as physical enactment, especially for those who find full-body movements overwhelming.

Observing others move can also provide a sense of connection and movement experience, even without physical participation.

The importance of finding movement practices that resonate with one's nervous system and embracing them for personal growth.

The transcript emphasizes the value of movement in understanding oneself and the world, and the role of imagination in movement practices.