The Psychology and Physiology of Breathing

Just read this book by Robert Fried.

Some good takeaways:

The reminder that the blood is a tissue may be chief among them.

The vasomotor center in the brain responds to CO2 volume, constricting blood vessels in response to increase in relative blood CO2.

The big point of the book was – “abdominal breathing is good for you.”

Unfortunately, the discussion of “yogic” methods of breathing is extremely limited. I had hoped to find some discussion of the effects of different types of breathing on physiology.

I’ve turned to Leon Chaitow’s book instead. Review to follow shortly.

How to walk the 8 Compass

If you’ve read my Master’s Thesis, you’re familiar with Mick Dodge, the Barefoot Sensei, and with the 8-Compass, that leads us from Sity, to Hut, to Wild, and back again.

If not, go ahead and download it for a good read, or just keep on here for the Cliff’s Notes version.

What is this 8-Compass?

During my training with him, Mick Dodge described his creation of the Compass to me:

The map came to me after making my way through three mountains ranges, the Olympics, Cascadia and the Sierra Nevadas.  I would train in mountains, train through the Open Fenced Lands, and then enter into the Waste Land of the cities, some times on the road some times making like a coyote.

In time it became apparent that there were three basic terrains that i was footing my way through.  In the last of the wild places, i trained with the elements and other animals.  In the Open Fenced lands, i trained with many wonderful people that were making their way off the grid – growers, old hippies, gatherings of all sorts. And then in the city i always entered with one vision in mind, to observe and listen to stories.  Not being an expert, just a Barefoot Nomad that was on a quest to see the world from my new set of soles.  It was down in Lake Tahoe while training with the Washo tribe that the Map became apparent to me.

I had been doing the form for some time, scouting and tracking.  The Map is also a compass.  That i can use on the path and ask myself how much sitting shit is in me, how much hut, how much wild.

There are four key foundations to the 8 Map or 8 compass that can be used to guide a set of feet in training.

The Gated wild represented by the mountain:  I call it the gated wild because there is no free land any more.  Myself and others have tried to live in the wild, but always the guns and badges show up run you off. During my Nomad training i hooked up with a Black Foot Woman.  She was a wild one, gave birth to her son in the mountains of Oregon, shortly after her giving birth, living in a shack well off the grid.  The cops came in and burned her out while she was in town getting supplies.  There are many stories like this.  It is why i call it the “Gated Wild”.

The Open Fenced Lands:  It seems to me that most never see the fences in the open fenced lands.  But just go on foot from the city or the gated wild, and try to foot a normal course, stay off the road, and you run into one fence after another, people refusing to let you cross their land.  This is why i trained with coyote, learned their ways.  If the wolf had there would be more of them today.

The Waste Land:  The reason that i call it the waste land, is because when you enter the city walls you see “waste lines”, fat, and there is more fat in the city then just body fat. 

The Sitting Wall:  This is the wall the road that cuts across all of these three terrains.  People sit and are moved along this wall, cutting off the land.  Just walk along the road and you will see the amount of death, no different than the Romans standing behind walls and throwing spears.

And from an email:

Look at the map, there is a tower that shows the waste land.  There are eight windows, that represent the 8 sensory flows, muscular effort, water, food, wind, sound, vision and skin.  These seven sensory organs and unseen organizations root into the 8th, habitat, the place where your butt sits now reading these words.

Embedded within the experience from which the Map arose, and represented in the Map, is an understanding of diverse manners that occur in each realm – “movement and habit are formed in habitat.”

My own chart is one way to re-present this understanding. Not the only way, and maybe not the best way, but a good way for you to begin to interact with this type of understanding. Here it is:

I’ve added the last two categories to what Mick taught me, for reasons I’ll explain below.

As Mick mentions above, traveling between them, he noticed the change in attitude and behavior that occurs in each habitat. In “social-scientific” terms we’d call that a change in “culture” – the beliefs, values, behaviors, and practices of a group of people.

When I first learned the Compass and began to train with it – holding it in mind during my day; observing myself and others in thought, word, and deed; doing physical work with it during physical training – I thought the “solution” to the “problems” of civilization were solved in it.

My initial thought was that if we could simply train people in the ways of the Hut, and get them out there, and then out into the Wild, that the realization would occur, they would change, and thus change society.

That was three years ago.

The reason I’m sharing this with you readers now is that on Monday I had a revelation regarding the meaning of the Compass, and its use.

Mick refers to it more, now, as the 8-Compass. And I know why. Using the word “Map,” I took a literal meaning of the symbol, and trained with it literally. That’s what led to my mistaken belief – “the map is not the territory.”

Last week, a friend who’d read my thesis asked me whether the solution might be to introduce the training practices of the Hut in the Sity environment, and to create a refuge of sorts in the Hut habitat where people can go to train.

That’s when I realized my mistake.

The Compass is a guide to perception of habitat. It’s a tool for structuring attitude, and for gaining perspective.

Ultimately it’s a tool to ground oneself. A lightning-rod for individual experience.

My realization was that the thing that is continuous throughout one’s following the course of the Map – through Sity, Hut, Wild…and back again – is one’s own individual physiology.

The purpose of the Compass is not to bring the Hut (or the Wild) into the Sity (or vice versa) – by way of “wild” practices in the “urban” environment.

The purpose is to ground your experience in your habitat now, so that you can develop sensitivity.

It is not the Map or Compass one experiences, but one’s own deepening sensation and sensitivity, deepening perception through action.

In each habitat one experiences a different physiological reality. But “One” remains – you. Your “self” is there. The “I.”

Carrying your sensitivity through the terrains you become the user of the tool of culture again, rather than one simply used by culture (especially “civilized” culture). You begin to have a knowledge of the way the different habitats effect your sensory flows. And you begin to learn how to effect in the opposite direction – outward.

***

I added the last two columns on that chart after this realization, because they hold up to my experience.

What is the traditional human purpose of “LSD” (Long-Slow-Distance) exercise? It is, in fact, to elicit endogenous hallucination (oftentimes with the aid of exogenous plant hallucinogens or stimulants). That type of physical exertion is the place of the Wild – where the boundary is broken down between Self and Cosmos.

And etc.

So…thoughts? Questions? Want to train?

Why what Charlie Reid said about breathing is true…

Here’s what Charlie Reid said about breathing on Facebook the other day:

Breathing is the best conduit for physiological change–both in reducing pain, anxiety, tension, as well as increasing performance. If you just did one thing to change your health and/or performance, get really good at BREATHING.

Here’s why:

When you’re lying on your back doing the DNS Supine Sagittal Stabilization technique:

you’re engaging your diaphragm to create coactivation in your core musculature, you’re relaxing everything else (except for the muscles keeping your arms and legs up in a relaxed fashion), and you’re breathing fully, laterally into your ribcage, keeping the sternum relaxed down into the ground and down toward your hips.

Your ribs have joints at the front at the sternum, and at the back at each thoracic vertebra.

As the ribs expand outward, they also rotate.

That rotation (as long as your spine is flat and relaxed, as it is in a supine position using the floor as the “punctum fixum” or stable point) has the capacity to do a few things:

1. Release muscular tension in the intercostals
2. Release muscular tension at the muscles along the spinal column
3. Relieve tension on the nerve root that exits along each level of the thoracic spine – the nerves that innervate much of your body.

Via the wavelike motion of the spine (and spinal fluids) and the coactivation of the pelvic musculature in this position, the breath also has the chance to “reach” the lumbar and sacral vertebrae, as the contents of the abdomen are pushed and relaxed against those parts of the spine (and also against the deep rotators of the hip).

In the prone position (video not done yet…coming soon), this method can be used to reach the scapulae, arms, and upper legs.

As I mentioned in a previous post, the SSS posture is “the same” as weightless posture in outer space, and the same as the posture recommended by martial artists in “standing like a post” training (zhan zhuang).

The process of “reaching” the rest of the body with your breath is what every Qigong teacher says the goal of Qigong is…how you do it is another matter.

Beginning training like that standing to me, seems like walking before you crawl. You can access more in the SSS position, and check in more easily.

Any-wah, back to the point…

If you believe in the “vis naturae medicatrix” (in a vitalistic or mechanistic way), you can see that restoring normal capacity of the arteries, veins, and nerves exiting the spinal column and running along the ribs to the rest of the trunk (or from the lumbar spine and sacrum to the rest of the body) can be extremely helpful…can even HEAL MANY ILLS!

In fact, this is the reason for “miraculous” cures by various modalities.

Cobb’s Z-Health and the predecessor to Z-Health, Sonnon’s Zdorovye program, approach the mobilization of the spine (or other joints) from the other direction, finding the “punctum fixum” or stable points in the areas above and below or proximal/distal to the joint being mobilized. Good stuff.

The freeing of joint motion also massages/releases the components that lie along the joint.

For muscles this is called the “arthrokinetic reflex.” If a joint is jammed up, the muscles are not in their natural resting lengths, and go into (at least partial) spasm.

Duh.

On the other hand, we have the effects of relative CO2 balance on the physiology (and in turn, on our psychology).

I recently read Robert Fried’s book and was going to do a review about it, but suffice it to say that breathing disorders are among the major causes of ill health. For more info, don’t read Fried’s book, but check out Chaitow‘s.

Hyperventilation decreases blood levels of CO2 and creates an alkaline state in the blood, leading to many physical and resultant mental/emotional disorders. Hypoventiliation does the opposite.

You hear (what I consider to be incorrect) talk about “alkaline” or “acid” diets (or water, or other stuff) all the time…in reality, when something hits stomach acid it tends to be neutralized, and the body corrects internal balance based on what it has to work with…and will, till things break down.

Breathing is the primary determinant of blood pH.

Any upset of homeostasis has the potential to cause trouble…breathing can bring us back.

Do it.

What’s the ideal workout to achieve your goal?

I’ve written about this a little bit in the past, but recently it’s really been gnawing at me -

the idea that workout recommendations to date have been mostly based on distillations of programs done by “the greats” of any given discipline…

In other words – the “science” of training is mostly hearsay.

Read the research if you dare. It mostly revolves around isolated populations of moderately trained individuals doing programs for eight to twelve weeks.

There is some longitudinal research, which says that adaptations in the first eight to twelve weeks are all neural. The nervous system learns how to do the movement better.

After about twelve weeks this fades, and other things have to happen.

But the real “progress” of “progressive resistance” comes from a place that remains hidden to the eyes of Western science.

It isn’t motivation, but motivation fuels it.

It’s the desire to do…to do more…to do as much as possible…and then to do it again…

It’s the burgeoning force of life bursting out of you.

“The Greats” are the ones who exhibited this. They trained day in and day out, relentlessly, at volumes that make “normal” people say “they must’ve been on steroids” (even the ones before the invention of steroids).

But at least some of them weren’t. They were on a much more powerful drug – the feeling of power that comes from engaging 100%.

Herschel Walker, Paul Anderson, Dan Gable…etc. etc…

The ones people look up to. The ones about whom people ask “what was their program?”

Their program was – feel the surge of life and ride it till it leaves you wrung out on the floor, then come back as soon as possible for more!

The only meaningful program.

Get in touch with this force, and you’ve found the ideal workout to achieve your goal…

A “rules” post…

I was exchanging an email with my friend Aaron Schwenzfeier and decided that between the two of us we’d laid out most of the “rules” of strength and movement training fairly succinctly. Just for the record, these are my interpretations of our correspondence, and Aaron may have very divergent opinions on some of these.

Here they are:

train major movements for max strength (of which there are probably six – squat, deadlift, bench press, overhead press, pullup)…all in the 1-5 repetition range, you can do anywhere from 1 to 5 sets (or more for very advanced folks) in this type of work.

train specific movements for specific strength (of which there are thousands of possibilities)…specific movements are the “goal-getters” unless you’re a powerlifter (in which case the major movements are your specific movements). Even O-lifters have very specific movements that are not in my opinion “major” movements. If you’re a bodybuilder this means biceps curls in the 8-12 rep range for 3-4 sets, etc. If you’re a sprinter it means sprinting more…etc.

you ought to have a good aerobic/strength base before moving into max strength work (i.e., good general aerobic endurance and local-muscular endurance for lactate clearance)…no mystery about this. Abbreviated LSD (long-slow-distance) training mixed with various-distance sprint training will do wonders for just about any athlete.

you ought to have a good relative-max-strength base before moving into power work (there are the “standard” recommendations – e.g., you should have a 2x bodyweight squat before doing leg plyometrics, etc – which are good for high level athletes, but the average person can still do “power” stuff with lower thresholds, for instance, kettlebell swings or less “shock”-training style jumping and throwing)…3-6 sets of 3-6 reps is the standard recommendation. Jumping (1 foot, 2 foot variations, distance, height) and Throwing (1-2 arms, height, distance) are included in that. But power work is also highly represented in play behavior, so if you’re playing vigorously and running and jumping, don’t worry about reps and sets.

in any instance, for any athlete, “strength training” should be supplemental to sport-skill and movement-ability…for any person, movement matters most…strength is always relative and there will always be someone (at some point in history) who is stronger than you (unless you’re that one person, in which case, congrats!).

over-training results from a depletion of bodily reserves (hormonal, glucose, etc.) due to excessive volume of training, lack of quality sleep, etc…

range-of-motion is often determined by variation in speeds and heights, from slowest to fastest, shortest/lowest to furthest/highest…. less ROM to more ROM…but it’s good to develop the fullest controllable-ROM in any given area that you are capable of…active stretching, mobilization work, etc., all help with this.

abs show up when you’re skinny (relatively low bodyfat %) and disappear when you’re fat…to me this is still about calories-in (the food you eat) vs. calories-out (the metabolic demands from your movements)…if you aren’t eating (or drinking) REAL FOOD (i.e., bioregionally-grown natural foods from the land and water) you will have other challenges.

locomotor skills (walking, running at various speeds, changing direction, carrying, crawling, climbing, swinging/brachiating) are critical for any athlete or human animal.

For all previous movements: Learn rhythm (internal rhythm or to a cadence/music/etc.)…tempo of lifting can be messed with, but usually only complicates things unnecessarily…

This is really as “specific” as we need to get. Loading parameters work in some instances and not in others. Why do they not work at certain times? Because the athlete is disinterested and unmotivated. Do what you love. Eat when you’re hungry and sleep when you’re tired. Train like an animal and then rest. That’s all.

Chickens in the hen-house!

Here are some pictures of our chicks, growing up fast.

Katerina put them in the coop today! Still a little cold out there, but there’s a heat-lamp and they have their feathers now, so they should be okay. We’re keeping a close watch!

And you thought I just sat around writing blog posts and reading obscure physiology books…

Announcing DNS Sport Part 2 Course – Seattle, June 2-3 2012

Registration is now open for the DNS Sport Course 2 that will be held here in Seattle June 2-3, 2012.

Registration is officially open to ANYONE INTERESTED – regardless of whether or not you’ve taken the Part 1 course.

There will be a brief review of principles prior to the start of Part 2, and I’ll be happy to meet with folks or tutor them on the methods prior.

The Part 2 course goes in-depth about practical applications of the DNS curriculum for health, fitness, and sports-performance.

The seminar is limited to 15 participants…

Sign up now!

What is the Nature of Your “Body?”

I just finished reading a book that has opened my eyes on many levels, and that is already changing my physical practice.

What book could do such a thing, you ask?

This one:

The author asks – what is the nature of the human pulse?

The Greeks had their own ideas about what the pulse was, what it represented, and how best to measure it.

The Chinese had ideas as well.

Even at the beginning of recorded history, their ideas are divergent. The Greeks saw the pulse as the arterial representation of systole and diastole of the heart, and the gaps between. The best way to measure the pulse was through palpation, which focused on the strength and regularity of the pulse.

The Chinese, on the other hand (har har), saw the pulse as a representation of the health of the entire body. Pulses were taken on both wrists, in three sites, and at two depths (i.e., 12 total pulses are observed). The pulse is measured with palpation, but the focus is not only on the 12 pulses on the wrist, but the pulse on the neck, and the interrelationship of the pulse to the rest of the body, to other signs and symptoms, etc.

Western medicine continued down the Greek path, becoming gradually more and more reductionist.

Chinese medicine continued down its own path, but not the one I thought it would – one of more and more discreet feeling. Instead, the Chinese method also became more “concrete,” with little changing in over 2000 years.

Why the difference? The author says that the Greek tradition is one of “clarity.” The Greeks wanted words and methods that could be literally re-enacted by the reader. The Chinese method used the same words for 2000+ years, but relied on “flowery” and “poetic” terms to describe what the physician should feel for.

The Greek way demanded precision in description so that what was described could be pictured by the reader and understood exactly. The Chinese approach was that only through practice could the pulses be learned. Multiple poetic descriptions could help one to “get it.”

The “ways” I’m talking about go deeper than “political philosophy” or “ways of seeing.” They are cultural tendencies of action and behavior.

It resounds through various aspects of the culture. In the Greek tradition, a hegemon or ruler guides life (or the actions of loosely united city-states). The heart rules and guides the pulse.

In Chinese philosophy action is cyclical and self-representative. The pulse appears at the wrists (cun), but has no single “source” (other, perhaps, than life).

As we know, the heart is not a pump. At least, not solely a pump. Nor is it solely a timer, governing a bodily rhythm (the SA node actually does (most of) that, which is part of the parasympathetic nervous system).

The point is that our concept of our “body” is determined by our cultural framework.

It determines whether we “see” the parasympathetic nervous system like this:

Or like this:

Or whether we “see” the body as a collection of muscles, or as “emergent lines of force.” Or whether we feel pulses as a representation of systole and diastole (and the “rests” between), or as a representation of the fluid function of the entire body.

The cultural framework extends throughout culture. This is the process that Norbert Elias and Pierre Bourdieu called “habitus.” It is self-replicating, self-sustaining, and self-refining.

Over time, aspects of the cultural habitus that offer more “control” are emphasized, and other aspects fall away. The culture becomes more refined…literally.

Our culture is one that “counts.” Certain circles love to talk about the “atomistic/reductionist” aspects of our culture that seem automatically to lead specialization, domination, etc. Many of those circles also remark that Eastern cultures are so “holistic” in comparison.

But I think this book offers a good alternative to that type of comparison. There are ways of interacting with our experience and existence. But as “holistic” as Chinese medicine or philosophy may appear in comparison to Western modes, there were just as many hegemonic, tyrannical, or brutal rulers in China as in any other nation.

In other words, “holism” itself doesn’t afford any different type of life from “atomism.”

Each view has benefits and limitations…but there is one body – yours. Can you use these views to enlighten your experience of yourself and others?

I think that’s the ultimate purpose.

“What should be the first thing to move?”

This was a question posed to me by one of my clients recently.

We were doing some movements from the DNS supine sagittal stabilization position, and I’d asked her to roll onto her side.

My immediate response was wrong.

I said – “Your eyes.”

There is a definite link between eye/gaze direction and muscle activation (see this paper, or see Chaitow’s book “MET” page 26 for more info).

But my client was quick to correct me.

“It feels different if my intention goes this way first.” she said.

Ah so, grasshopper.

The old Martial Arts saying came back to me – “The body follows qi (energy), qi (energy) follows yi (mind/intention).”

Indeed.

And so the question arose – what is intention?

Is it merely the selection of one thing over another thing?

If so, what is doing the “selecting?”

Is intention the “goal?”

Or is intention the organization of motor programs toward the goal?

That is, where does this “intention” come from? Because without its source it doesn’t exist. So let’s go to the source.

From that perspective it seems that “intention” is the desired outcome of the organism based on previous experience (memory), current input (sensation), and ability (motor programs).

The Neuroscience of Free Will
What do we do with the knowledge that most of our actions seem to occur unconsciously first, and that consciousness arises after we’ve actually started the action?

This is similar to scientific studies of “reason,” which show that “reasoning” or “having a reason” for doing something actually means – creating a reason…i.e., after the fact.

Environmental Agents
As I mentioned in a previous post, we appear to be geological (and “universal” – in the sense of the influence of cosmic particles on our evolution and behavior) processes.

Scott Phillips remarked in a recent blog post on scientific studies on trees which show that people breathe better [and I would add, have decreased stress markers - salivary cortisol, blood pressure, etc.] in the presence of trees.

“I’ve looked over a few scientific studies showing that people breath better around trees. (Which if you’ve been reading this blog you know, supports my view that we don’t really have control over our breathing – the environment itself trumps our intentions.)” he wrote.

Indeed.

And so I have to move one more step, to childhood development and the question of expert performance.

Ericsson says that the primary determinant of expertise or expert performance is 10,000 hours of deliberate practice.

As Malcolm Gladwell points out in his excellent book “Outliers,” the difference between someone who accumulates 10,000 hours of deliberate practice and someone who does not has many factors, chief among them (especially in “competitive” fields or sports) is the age at which they started practicing.

worth a read

But how does a child “decide” to practice that much. After a semester of studying the subject, my opinion was that usually the key element is someone else noticing an interest, inclination, or proclivity in a child toward a certain thing and focusing the child on it.

It could be a parent, a coach, a relative or neighbor. But someone must notice the child’s “talent” and then guide them forward. Few children are so motivated on their own to pursue specific tasks – especially as obstacles mount.

But then again, some children do. Which brings me back to the point of this post.

What is that thing which, for some, motivates them beyond any obstacle?

Biologically, I’m not sure what that mechanism is. We are able to choose and to make choices, but what that means physically (i.e., the mechanism) remains to be discovered.

We know, though, that if you focus your intention, and especially if you do so in a concentrated way, when you’re relaxed, using your full imagination, you will often be more successful in the attainment of your intended goal than someone who did no such focusing.

What moves first?

I think it is the “heart.”

Getting Fit Never Felt So Good – David Haas

Cancer and fitness may not seem like things that go hand in hand, but they most certainly are. Doctors now encourage their cancer patients to embrace a lifestyle that includes fitness because it offers a variety of health benefits that won’t necessarily cure cancer, but they will make it more attainable for those that are fighting cancer. Even cancer patients with the most rare forms of cancer, such as mesothelioma, have just as much chance of overcoming their cancer as anyone else when they include fitness in their daily lifestyle; fitness has too many health benefits for cancer patients to forgo. Everyone should listen to his or her doctor, because he knows best; exercise is important.



Medical professionals have spent years researching the effects of fitness on cancer patients and have determined that cancer patients – as well as the rest of the world’s population – need at least 150 minutes per week of moderate exercise. A mere 150 minutes of exercise per week has a myriad of health benefits for everyone such as a decreased risk of being diagnosed with cancer in the future, the ability to minimize the symptoms and side effects of cancer treatment methods for those who have already been diagnosed with any form of cancer and the ability to make people stronger and healthier from the outside in. In addition, it can really make a person feel good.



All it takes is 150 minutes a week to change a person’s life with fitness. This means that all people have to do is just over 21 minutes of moderate exercise per day. Moderate exercise consists of just about anything active. Walking, jogging, biking, swimming, playing basketball or any other sport and even playing with children is considered moderate fitness. This is a great thing for those that don’t necessarily have the urge to head to the gym and become a member. The more fun an activity is for the person doing it, the more likely they are to follow through with their fitness routine.



Those that exercise at least 150 minutes per week decrease their risk of getting certain types of cancer by as much as 40 percent. Those that already have cancer will decrease their odds of getting it again by just as much. Those that exercise regularly have a stronger immune system and are in a better mood than those who do not exercise regularly. Being in a better mood and having a healthier body are important to a person’s quality of life, which is important to the way they respond to their cancer treatments. Even better, fitness can reduce the side effects cancer treatments are known to have, which means that people can live a more normal life throughout treatment.

David Haas

Note: David blogs on the Mesothelioma Cancer Alliance blog. Support them!