How Changing Your Posture Changes Your Hormones -- The Science

There is an amazing TED Talk by Amy Cuddy who is a social science researcher at Harvard University that has studied how posture and body language affect not only the more obvious factor of how others see you, but how you actually see and feel about yourself. What she found was that even two minutes in a power pose caused significant hormonal changes.

The experiment she and her team conducted consisted of taking saliva samples of 42 students before and after having them engage in both high power and low power poses and measuring the changes in three factors: risk tolerance, testosterone levels, and cortisol levels.

Higher testosterone in both men and women leads to increased feelings of confidence. Cortisol is the stress hormone.

Engaging in a high power pose for just two minutes lead to an increase in risk tolerance (likelihood to gamble or take a risk). 86% in the high power pose would opt to gamble while only 60% in the low power pose would take the same risk. The high power pose lead to a 20% increase in testosterone, while the low power pose lead to a 10% decrease. The high power pose lead to a 25% decrease in cortisol, while the low power lead to a 15% increase.

Here are some examples of the poses she used: 

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The findings of her study are really important. It only takes two minutes to change your testosterone and stress levels. And changing your posture can change your mind. This is quite amazing when you think about it. 

As Amy says in her TED talk, the takeaway is not that you walk around looking like the people in the photo up top. But think about expansion and how expanding instead of contracting your body can change how you feel and also how other people treat you. You have the right to hold yourself up, to walk through the world with your chest open and your head high. It's ok if you don't feel that way now. Try it for two minutes. Try it for the duration of your work day. Try it in a meeting. Try it walking down the street. 

Other people are not confident and stress free because they were endowed with a special gift. Their life story may differ from yours. Maybe no one ever put them down, bullied them, etc. Maybe they were physically larger or more athletic. But inside we're all walking around with the same hormones and the good news is we can change them.

Now, from an orthopedic standpoint... good posture is incredibly important for your muscles and spine. Collapsing inwards shortens the pecs, your medial rotators (which causes your shoulders to get stuck and lose range of motion), prevents proper expansion of the rib cage, puts pressure on the disks which can lead over time to degeneration and herniation, over-stretches your paraspinals (which run all the way up and down your back), and ultimately leads to weakness that makes it harder when you do try to correct it. Not a good scene!

I will leave you with a supportive and restorative pose that you can do at home with a pillow under your neck and a bolster or stack of pillows under your thoracic spine to gently begin to allow the front of your body to expand and open. Though Amy's study focused on high power poses, these poses were largely about expansion and it stands to reason that expansive poses like this one would lead to similar hormonal results, at least when it comes to cortisol. In fact, we know that if you breathe deeply, this is the case. Here is a patient and I trying it in the office. Please let me know if you'd like to demo this with me sometime! After your full length session, I am more than happy to take a few extra minutes to walk you through it! 

<3 Razelle @ Satya

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Subconscious Holding Patterns in the Body

I see many patients who have recurring pain, often in the same place, sometimes a few different locations. In some cases it is work or activity related or some combination of the two, but there is another element that is often overlooked-- subconscious holding patterns. Since they are subconscious, it comes as no surprise that they would be overlooked, but they are sometimes the main culprit of a person's pain. Some people have come to me exasperated, not understanding why they are in so much pain. I will notice that without realizing it they are actively tensing their whole bodies as they speak and express themselves. Their mental tension becomes physical, but only the latter seems to be screaming out for attention. Pain is our body's way of telling us there is something wrong. It is asking that we listen. I believe we live in a time where the conception of mind and body are coming back together, but I still observe a large gap in the two. They can't be separated. When we are stressed, it is biological and physical. We produce excessive cortisol, the stress hormone. We tense our bodies and contract specific tissues. Some people squeeze their butts, some people raise their shoulders and curl their chest inwards, which is a protective movement, some squeeze their thighs together or clench their jaws. The manifestation may be different, but the mechanism is the same. 

Tension in the mind leads to tension in the body. And we may not be aware of either. We may not think that we are stressed or tense in our minds. We become accustomed to this state of being in general and do not even know how tense we are until something takes us out of it. As an example, many patients will say to me, "I had no idea how stuck that shoulder was until you touched it." Sometimes I am working on the legs and my patient is squeezing their hamstring. I usually don't have to feel it to know; I can actually see it pop out. I will let the person know and they are usually surprised. And this is completely ok. The first step in healing is forgiving ourselves for what we don't know we are doing or have done. The second step is increasing mindfulness and awareness.

How can we become more mindful of these holding patterns and release them? First we have to identify the problem and assign it priority. It helps to say it out loud, even write it down somewhere. "I have a subconscious holding pattern which is causing tension and pain in my body and requires my attention". Secondly, we have to schedule check-ins with ourselves. This can be something you mentally commit to. Perhaps you set a reminder or alarm on your phone to do a check-in in the morning and night. The more we do it and the more we prioritize our well being actively in this way, the more awareness we will have of our bodies and minds. Awareness will become a habit instead of something distant to us. The subconscious will become conscious. So how do we check in? Start by taking a few deep, but comfortable breaths and bring your attention to the body. I recommend the "body scan". Bring your attention to your head, scalp, eyes, nose, mouth, jaw, and neck. Pause at each for long enough to notice the state it is in. See how much you can let go. As you cascade down the body in this way, stopping at specific muscles, you will notice there is so much letting go you can do. Think of it as conserving energy! That's a lot of energy spent wastefully-- it is work to contract our muscles. Even if you don't have the time where you are for a full body scan, a few deep breaths and a general check-in can be very helpful.

When we hold mentally and physically we are really grasping and clenching for something that feels secure to us. The image that comes to mind is someone grabbing for dear life onto a branch of a tree when their feet are 6 inches from the ground. What are we so afraid of? What will happen if we let go? Relaxation may be uncomfortable if it's unfamiliar, but it is objectively good for us. When we are relaxed and well, we suffer less and as such interact with people in a more patient and gentler way. By letting go of our own tension, we do a service not only to ourselves but the world.

Razelle