be Healthy
BODY - Guide Me
be Healthy

BODY - Guide Me

Vision Physical Health Relationships

In my content, I often talk about listening to the body. Our bodies are better guides for us than our thinking head in important life situations (health issues, decision-making, lovemaking, etc.).

In the age of screens, we are becoming completely numb and disconnected from our bodies. This causes confusion and uncertainty on all levels. We try to think our way through life.

The more we are used to ignoring body signals and intuition and living from our heads, the harder it is to recognize them. We become so deaf that our bodies need to turn the volume up just to get our attention.

Our bodies have to “scream” at us in the form of physical and mental health issues, irritation, and pain. 

I stayed in the wrong career and unhealthy habits for years too long, completely ignorant of my body’s signals of chronic stress, irritation, and knee and back pain. Am I on the right path? It took me a thousand hours of analysis, weighing all options and parameters with no answer.

And then I noticed how I felt and how I was breathing. Next step became clear immediately.

I am a very “in my head” person and still consider myself a beginner in recognizing body signals. This short article is a crucial step 1 on a journey to body-mind integration.

In my content, I often talk about listening to the body. Our bodies are better guides for us than our thinking head in important life situations (health issues, decision-making, lovemaking, etc.).

In the age of screens, we are becoming completely numb and disconnected from our bodies. This causes confusion and uncertainty on all levels. We try to think our way through life.

The more we are used to ignoring body signals and intuition and living from our heads, the harder it is to recognize them. We become so deaf that our bodies need to turn the volume up just to get our attention.

Our bodies have to “scream” at us in the form of physical and mental health issues, irritation, and pain. 

I stayed in the wrong career and unhealthy habits for years too long, completely ignorant of my body’s signals of chronic stress, irritation, and knee and back pain. Am I on the right path? It took me a thousand hours of analysis, weighing all options and parameters with no answer.

And then I noticed how I felt and how I was breathing. Next step became clear immediately.

I am a very “in my head” person and still consider myself a beginner in recognizing body signals. This short article is a crucial step 1 on a journey to body-mind integration.

Body Scan

Awareness is the foundation of all self-development.

I pause and place attention on my body. 

I notice any sensations, tightness, pain, warmth, or anything that’s happening inside. I don’t judge and definitely don’t resist.

Notice > Acknowledge > Welcome/Accept

Effect: Attunement of the body and mind. Increased mindfulness. Acknowledgement that my body is a vehicle for all of my experience. That I can’t ignore it and live solely in my thinking mind. Body scan is always physically relaxing and mentally calming.

Practical examples of use:

  • When stressed, I usually notice my abdominal muscles are squeezed under permanent tension, so are muscles around anus (this tension can remain unnoticed for hours). I intentionally let go of the tightness of one muscle group after another and immediately feel systematic relief.
  • When I want to experience an exciting situation more deeply. I scan my body and usually notice pulsating warm energy around my heart and genitals. I thank my body for allowing me this experience and I take a deep breath (or more) to absorb more of this positive energy.
  • While getting a massage, I try to follow the point of contact with the masseuse with my attention. When my mind gets lost, I bring my focus back to the sensations. I also intentionally deepen my breath to enhance the pleasant feelings.

Use this guided body scan as an easy start (7 mins).

This Non-Sleep Deep Rest protocol guided by Andrew Huberman is useful to restore energy during day, or to fall asleep at night (10 mins).

Breath

Breath is the foundation of our life. The most basic yet powerful tool to influence our state.

  • Emotional and physical state is reflected in our breathing

The way we breathe reflects how we are. In stress the breath is shallow and fast. When frightened we inhale suddenly. When we let go of heavy emotion we exhale with relief. Etc.

Notice your breath and immediately get information about the general state of your living system. 

  • Breathing affects our emotional and physical state

You can use breath to change your state.

In principle a longer exhale than inhale promotes relaxation. Rapid breathing is energizing, and so on.

Practical examples of use:

  • When very quick tension release is needed (e.g. minutes before difficult conversation) I forcefully take 2 short inhales through the nose (inhale and without exhaling inhale again) and exhale slowly through the mouth. Repeat 5-10 rounds.
  • For calming down or falling asleep I use this 4-7-8 method
  • During a pleasant somatic experience (hug, massage, caressing, etc.), I stop following my thoughts and focus on the body sensations, while deepening and slowing down my breath, which in turn deepens the experience.

More breathing techniques to try:

Calming breath: Diaphragmatic Breathing, Extended Exhale, 4-7-8 Breathing, Alternate Nostril Breathing.

Balancing/Neutralizing breath: Box Breathing, Coherent Breathing, Three-Part Breath.

Energizing/Activating breath: Breath of Fire, Lion’s Breath.

Breathe With Sandy is a great Youtube channel with all kinds of guided breathing exercises.

There are many more ways to be guided by our wise bodies and intuition. It’s always better to apply one than to theoretically know ten.

Summary

Notice how you feel. Notice how you breathe.

Action to Do Now (takes 1 min)

  • put attention inside and identify any tightness
  • relax tense muscles 
  • take a deep breath, filling up your chest and belly (wish yourself a happy day while inhaling)
  • slowly exhale

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