How You Stand, How You Move, How You Live

1. Movement Habits Reflect the Mind-Body Connection

How you move—the way that you do what you do—is information that is locked away in a black box within you, hidden beneath your conscious awareness.

Unconscious patterns. The way we move, stand, sit, and perform everyday tasks is largely unconscious, a "black box" of habits formed over a lifetime. These patterns, often developed in response to injury, stress, or cultural norms, become ingrained and automatic, shaping our posture, gait, and overall physical functioning.

Mind-body unity. Our thoughts, feelings, and beliefs are inextricably linked to our physical movements. A simple thought, like the intention to speak, can trigger a cascade of muscular responses, revealing the deep connection between our mental and physical states. This connection also means that physical problems can have mental roots, and vice versa.

Self-observation is key. Becoming aware of our unconscious movement habits is the first step toward change. By observing ourselves in a mirror, feeling our muscles with our hands, or simply paying attention to our posture, we can begin to unlock the secrets of our "black box" and gain insight into the mind-body connection.

2. Bipedalism: A Learned Skill Prone to Misuse

Contrary to what many people believe, we are exquisitely adapted for our uprightness.

Evolutionary adaptation. Humans are uniquely adapted for bipedalism, with structural and neurological changes that enable efficient, balanced movement. Our upright stance relies on a dynamic system of counterbalance, requiring minimal muscular effort and allowing for agility and endurance.

Learned misuse. Despite our inherent design for uprightness, most of us develop inefficient and even harmful movement patterns. These patterns, acquired through unconscious imitation, injury, or stress, can lead to chronic pain, stiffness, and limited mobility.

The biped's challenge. The greatest challenge of uprightness is that it is in large measure a neurological/mental act, not just a simple muscular/physical one. As such, uprightness must be learned and learned well, and skillfully maintained—even as we turn our attention to other tasks. Each of us accomplishes this skill with more or less success.

3. The Sixth Sense: Bodily Sensation Shapes Beliefs

The mind’s first step to self-awareness must be through the body.

Beyond the five senses. In addition to sight, sound, smell, taste, and touch, we possess a "sixth sense" of bodily sensation, also known as feeling. This sense provides a constant stream of information from sensory receptors throughout our body, informing our brain about our physical state, emotions, and internal processes.

Self-concept and behavior. Our self-concept is largely derived from bodily sensations, which shape our beliefs about ourselves and influence our actions and decisions. These sensations, often processed below conscious awareness, can limit our perceived free will and perpetuate harmful movement patterns.

Misinterpreting feelings. We often misinterpret bodily sensations, leading to faulty judgments and beliefs about ourselves. What feels "right" may actually be harmful, and vice versa. Learning to perceive and understand our bodily sensations more accurately is crucial for breaking free from these limiting patterns.

4. Fear Distorts the Body-Mind Connection

No passion so effectually robs the mind of all its powers of acting and reasoning as fear

The amygdala's role. The amygdala, a region in the brain, acts as a sentry, constantly evaluating sensory stimuli for potential threats. When a threat is detected, the amygdala triggers a cascade of physiological and behavioral responses, including the "fight-or-flight" response.

Defense behaviors. Vertebrates exhibit four stereotyped defense behaviors: attack, freeze, withdraw, and submit. These behaviors, often driven by unconscious reactions, can manifest as maladaptive movement patterns and chronic tension.

Chronic fear and anxiety. Long-term activation of the amygdala can lead to chronic anxiety, which wreaks havoc on our locomotor system and overall health. This can result in a vicious cycle of fear, tension, and distorted self-perception.

5. Inhibition: Preventing Harmful Reactions

To get what you want, stop doing what isn’t working.

Conscious prevention. Inhibition is a cognitive skill that allows us to prevent unwanted tension, unnecessary emotional reactions, and maladaptive behavior. It involves consciously stopping the neural activity that triggers harmful physical and mental patterns.

Four pitfalls of inhibition:

• Mind wandering: Losing focus and getting distracted by other thoughts
• Feeling instead of thinking: Focusing on bodily sensations rather than mental commands
• Thinking mindlessly: Repeating instructions without engaging with their meaning
• Avoiding "no": Framing instructions in the positive rather than the negative

Overcoming the pitfalls. By quieting our inner conversation, turning on our prefrontal cortex, thinking with meaning, and embracing the positive "no," we can learn to inhibit more effectively and break free from harmful habits.

6. Directing: Spatial Awareness Enhances Coordination

The voyage of discovery is not in seeking new landscapes but in having new eyes.

Beyond inhibition. While inhibition prevents harmful reactions, directing provides a positive framework for improving balance and coordination. It involves consciously thinking in specific spatial directions to enhance our movement skills.

Spatial thinking. Directing requires developing a heightened awareness of three-dimensional space and our body's orientation within it. This involves thinking in terms of "up," "wide," and "forward," rather than focusing on specific muscles or body parts.

The vestibular system. The vestibular apparatus, our seventh sense, plays a crucial role in spatial orientation and balance. By consciously directing our attention to spatial directions, we can enhance the functioning of this system and improve our overall coordination.

7. Touch: A Forgotten Sense for Connection

The most beautiful thing we can experience is the mysterious. It is the source of all true art and science.

Beyond physical contact. Touch is more than just physical contact; it's a form of communication between living beings. It conveys emotions, builds trust, and provides essential sensory stimulation for brain development.

Cultural devaluation. In our culture, touch is often undervalued and even feared, relegated to the realms of sexuality and maternity. This limits our ability to connect with others and ourselves on a deeper level.

The teacher's hands. Skilled Alexander Technique teachers use their hands to provide gentle, supportive guidance, helping students release tension, improve coordination, and enhance their self-awareness. This hands-on approach fosters a unique connection between teacher and student, facilitating profound change.

8. Consciousness: The Key to Self-Mastery

Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.

Beyond treatment and exercise. The Alexander Technique is not merely a form of treatment or exercise; it's a method of self-study that empowers us to take control of our mind-body connection. By learning to inhibit harmful reactions and direct our movements with spatial awareness, we can achieve self-mastery.

The power of belief. Our beliefs about ourselves and our capabilities play a crucial role in shaping our behavior. By challenging limiting beliefs and embracing new possibilities, we can unlock our full potential.

A journey of self-discovery. The Alexander Technique is a journey of self-discovery, requiring patience, persistence, and a willingness to explore the intricate interplay between our thoughts, feelings, and movements. Through this process, we can restore our mind-body connection and enhance how we live.

Last updated: March 4, 2025