How gravity collaborates with your movement

How gravity collaborates with your movement

Alexander Technique, Alexander Technique appplications, Alexander Technique basics, Blue Mountains Alexander Technique, Posture, Uncategorized, What is Alexander Technique

Psycho-Physical Unity: A Systems View of Human Functioning

In the Alexander Technique, you’ll encounter a foundational concept: psycho-physical unity. This principle asserts that human beings are not a collection of parts mind, body, emotions, and behaviour, rather humans operate as a single, integrated system. Alexander’s model asks us to consider not just the structure of the human body in isolation, but the relationship between the human system and its environment. 

In this blog, let’s explore the idea that we are not static objects in space, rather we operate as dynamic systems in relationship to our environment. Regardless of any other stimulus or threat that may be occurring in our environment a constant issue throughout our life is our orientation to gravity.

Gravity in Context: From Newton to Einstein

Traditionally, gravity has been described as a force pulling objects toward the Earth. Newton’s laws gave us a framework for understanding this pull in terms of mass and acceleration. Here gravity is a constant force exerting a force of 102 metres and time is an absolute unchanging flow. Einstein’s theory of general relativity reframed gravity, not as a force, but as the curvature of spacetime caused by mass-energy. In this model, objects move along paths (geodesics) determined by the shape of spacetime itself.  Spacetime is a four-dimensional continuum; three dimensions of space (height, width, depth), one of time, interwoven. In this model, every event has both a location and a moment.

This framework doesn’t imply that gravity “supports” us. It simply describes the conditions in which we exist. Our task is to coordinate ourselves within this curved field Now all of this may sound complex or confusing, bit it’s all about considering that we have a relationship to gravity. We are not passively oppressed by a force pulling us down. The question in this relationship, is where do we have agency?

Coordination, Not Resistance

We respond to gravity through neuromuscular coordination, skeletal organisation, and perceptual awareness.

The Alexander Technique cultivates agency not over gravity, but over how we organise ourselves in its presence.

This includes:

•  Inhibition of habitual bracing or collapse

•  Direction of intention and attention

•  Elastic counterbalance through interplay of compression and tension

 

Elastic Uprightness: A Suspension Model

The study of Alexander Technique provides us with the opportunity to explore a suspension model of uprightness. This is useful to us because it gives us the idea that there is an innate vitality in the way our joints, muscles and fascia work together.
Elastic uprightness arises from the dynamic interplay of compression and tension within the human system. Through weight-bearing, joint function, and fascial continuity, the body maintains upright coordination not by resisting gravity, but by distributing load across a responsive, integrated structure.

Uprightness is an activity not a passive state.

The main critique of an “elastic uprightness” model is that it can give the impression that human posture is maintained passively, as if the body were a suspension bridge held up by opposing pulls. In reality, upright coordination depends on the active regulation of postural tone by the nervous system, combined with the mechanical interplay of compression and tension through bones, joints, cartilage, fascia and ligaments. Weight-bearing through congruent joints, and the way those joints transmit and distribute load, is central to stability.

While the elastic properties of connective tissue contribute to the quality of uprightness, they work in concert with active neuromuscular control and sensory feedback from the vestibular, visual and proprioceptive systems.
Uprightness is not fixed or rigid. It is a living process that changes and adapts. Our control comes from how we organise ourselves to meet the pull of gravity, not from any built‑in support that gravity gives us.

Comparing the two models of uprightness.

The conventional model recognises that uprightness requires active work: postural muscles must generate tone, joints must bear and transmit load, and the nervous system must constantly adjust to maintain balance. Its weakness is that it often equates “active” with “hard work”, leading to over‑effort, bracing, and unnecessary compression.
The elastic uprightness model, at its best, reminds us that upright coordination can have a quality of ease, adaptability, and spring , but if taken literally, it risks implying that posture is a passive suspension, downplaying the role of active neuromuscular control and skeletal load‑bearing.

An Alexander Technique‑informed synthesis would:

•  Accept the mechanical reality that uprightness depends on the interplay of compression and tension through bones, joints, cartilage, fascia and ligaments, under constant neural regulation.

•  Retain the experiential insight that this can be organised with minimal excess effort, so that tone is appropriate to the task and context.

•  Use inhibition to prevent the reflexive over‑recruitment of muscles associated with “holding oneself up”.

•  Use direction to invite length, width and adaptability, so the active work of uprightness is distributed efficiently through the whole system.

In this integrated model, “effort” is not eliminated, it is right‑sized. The body is actively engaged in weight‑bearing and balance, but without the surplus tension that distorts coordination. Uprightness becomes a dynamic, adaptive process in which the necessary work is done with the least interference, and the quality of ease is the by‑product of efficient organisation, not the absence of muscular activity.

The science behind Alexander Technique

The science behind Alexander Technique

Alexander Technique, Alexander Technique basics, What is Alexander Technique

Blue Mountains Alexander Technique

The science behind the Alexander Technique

The Alexander Technique: A Deeper Dive into Its Science and Effectiveness

The Alexander Technique is more than just a method for improving posture—it’s a holistic approach to understanding and optimizing the way we move, develop our mindsets, and interact with the world. By learning to recognize and change habitual and destructive patterns of tension, individuals can unlock a new sense of physical freedom and mental clarity. Let’s look more closely at how this works and why it’s so effective.

Understanding the Mechanism: How It Works

At its core, the Alexander Technique teaches people to be mindful of their movements. It introduces the concept of “inhibition”—the ability to pause and rethink habitual actions. Inhibition puts destructive habitual patterns on pause and forces new neural pathways to be considered for finalisation of movement. The Alexander Technique helps people identify these habits and replace them with more efficient and natural ways of moving.

Neuroscience provides insight into why this works. Research indicates that the Alexander Technique can positively influence the brain’s motor control regions. A study published in Kinesiology Review (2020) by Timothy W. Cacciatore, Patrick M. Johnson, and Rajal G. Cohen explores the neurophysiological mechanisms of the Alexander Technique. It highlights how the technique influences postural tone, body schema, and motor control.  This aligns with the principle that awareness and mindful practice may be able to rewire neural pathways—a concept known as neuroplasticity.

The concept of “Primary Control”  refers to the relationship between the head, neck, and spine, which Alexander believed influences the overall coordination and function of the body. Science supports the notion that this dynamic alignment plays a crucial role in movement efficiency and posture. Studies in biomechanics have shown that the alignment of the head and neck influences balance, muscle activity, and even breathing patterns. When the head is poised freely atop the spine, the body’s coordination improves, reducing strain and tension in everyday movements.

Neuroscience further illuminates how Primary Control works. The brain’s motor control systems, including the cerebellum and motor cortex, are involved in maintaining proper alignment and coordination. By focusing on awareness and retraining habitual patterns, the Alexander Technique likely enhances these neural processes, fostering better proprioception (the sense of body position in space). Research published in NeuroImage (2009) demonstrates that intentional practice of such techniques can reorganize neural pathways, leading to improved motor control and adaptability. In essence, Primary Control is a fundamental principle that bridges the gap between physical mechanics and the mind-body connection, offering a scientific foundation for the effectiveness of the Alexander Technique.

A History of Research and Recognition

Scientific interest in the Alexander Technique has grown steadily over the years, supported by both anecdotal and empirical evidence. One of the most significant endorsements came from Nikolaas Tinbergen, who won the Nobel Prize in Physiology or Medicine in 1973. In his acceptance speech, Tinbergen praised the Alexander Technique, describing it as a method with “immense potential” to improve physical and mental health. He credited it with helping his family overcome various health challenges, including stress and tension-related issues.

Fast forward to more recent times, and the evidence base continues to expand. A landmark study published in The BMJ(2008) found that lessons in the Alexander Technique significantly reduced chronic back pain. Participants who received 24 lessons experienced a 42% reduction in pain and improved function after one year. This study remains one of the most robust pieces of evidence supporting the technique’s efficacy.

Expanding Applications: Who Can Benefit?

The Alexander Technique is remarkably versatile and has applications across various domains. Here are some specific ways it can benefit individuals:

  1. Pain Management: Chronic pain sufferers, especially those with back, neck, or joint pain, often find relief through the technique. By reducing unnecessary muscle tension, it alleviates strain on the body.
  2. Performance Enhancement: Musicians, actors, and athletes use the Alexander Technique to improve their performance. It helps them move with greater efficiency and express themselves more freely.
  3. Stress Reduction: By promoting mindfulness and relaxation, the technique can lower stress levels. This is particularly valuable in today’s fast-paced world.
  4. Improved Posture and Balance: As we age, maintaining good posture and balance becomes increasingly important. The Alexander Technique can enhance stability and reduce the risk of falls.

Scientific Insights into Effectiveness

The effectiveness of the Alexander Technique can be explained through various scientific principles:

  • Muscle Efficiency: The technique teaches people to use their muscles more efficiently, which reduces fatigue and enhances movement. Electromyography (EMG) studies have shown that individuals practicing the technique exhibit reduced muscle tension during tasks.
  • Improved Proprioception: Proprioception is the body’s ability to sense its position in space. The Alexander Technique enhances this sense, leading to better coordination and movement control. Research in the Journal of Bodywork and Movement Therapies (2015) highlighted improvements in proprioception among those who practiced the technique.
  • Mind-Body Connection: The Alexander Technique emphasizes the connection between mental and physical states. By calming the mind and reducing stress, it creates a positive feedback loop that benefits the entire body. This is supported by findings in psychophysiology, which link reduced stress to improved bodily functions.

The Role of Lessons and Teachers

A key aspect of the Alexander Technique is the role of trained teachers. Lessons involve hands-on guidance to help students become more aware of their movement habits. This personalized approach is highly effective because it addresses individual needs and goals.

A study in Complementary Therapies in Medicine (2014 by Katharina Schnabel, Sylvia Binting, Claudia M. Witt, and Michael Teut ) demonstrated that even a small number of lessons can lead to significant improvements in movement patterns and pain management. The tactile feedback provided by teachers enhances the learning process, allowing students to experience the desired changes in real time.

A Time-Tested Approach with Modern Relevance

The Alexander Technique stands at the intersection of tradition and modern science. Its principles, rooted in mindful awareness and movement re-education, have been validated by decades of research. From its early recognition by figures like Nikolaas Tinbergen to the growing body of scientific evidence today, it remains a valuable tool for health and well-being.

Whether you’re seeking relief from chronic pain, looking to improve your performance, or simply wanting to move through life with greater ease, the Alexander Technique offers a unique and effective path forward. Its emphasis on the mind-body connection reminds us that true wellness is about harmony—not just within ourselves, but with the world around us.

Further reading

Science Catches Up – Alexander Technique Principles & 21st Century Research

Alexander Technique Science website

Video of AT Science model

Research Paper on the Alexander Technique Mechanisms and how they work

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Alexander Technique and Posture

Alexander Technique and Posture

Alexander Technique, Alexander Technique basics, Posture, What is Alexander Technique

Achieve Better Posture with the Alexander Technique

 Who wouldn’t like great posture? After all posture reflects who we are, our mood, our intention, how attractive we are, our energy, our drive. Posture is a powerful statement of our health and wellbeing. So of course you’d like to have great posture. There are many ways that claim to improve a person’s posture.  Most have in common the use of strength, force or effort to bring about positive change.

 “The term “posture” means the position of the body in space. It indicates the position of the body in space and has the purpose of maintaining the body in balance, during the dynamic movements and the stasis. Several factors contribute to the posture, including neurophysiological, biomechanical and psychoemotive factors, linked to the evolution of the species” 1.

When we consider all the ingredients involved in posture it is a complex interplay of many of the body’s systems working in a synchronous way to provide contextually appropriate balance at any given moment. Simple exortations to stand up straight or to strengthen muscles may not provide a systemic remedy to poor posture.

Alexander Technique provides an approach to improvement that is based on the observation that human functioning is psycho-physical, extremely complex and organised at every level of our being.

Alexander observed a leverage point within the complexity of our human functioning. He called that leverage point the “Primary Control for Coordination of the Human Individual.” He described how use of that leverage point could determine whether the thousands of internal and external events, within our human biology in an activity, would appear unified or conflicted.

For many years, Alexander Technique teachers have been assisting people to find and utilise that primary control for themselves, within a diverse range of activities. It is only one of a number of extraordinary discoveries that Alexander made about human functionality. Alexander Technique teachers intimately know of all the discoveries that Alexander made. We bring them to bear so that you can experience extraordinary organisation in your human biology and learn to apply them for yourself.

 Easy elastic uprightness

Alexander Technique is the only posture improvement method that uses your muscle’s natural tonus to release your inbuilt elastic uprightness. Dancers have it, elite sports people have it, martial artists have it, great actors have it. Easy elastic uprightness is another expression for great posture. It is very likely that you, at one stage of your life, had easy elastic uprightness. Then you went to school.

There is no correct posture.

There is no correct posture. Our posture has to be contextual, adaptive, flexible. There are times where standing up straight will make us look stiff, awkward or out of place. What many people label “bad posture” is actually “fixed posture”. Fixed posture is often uncomfortable, awkward, unattractive. Fixed posture requires a lot of muscle effort. Some people use so much tension that it crushes their spine into a dramatic curve, like the woman in the photo above.

Harmful effects of fixed posture

When your muscles work so much that they crush your posture to the point that you are hunched over, or pushed out or pushed back then it is likely that your wellbeing is being diminished. Those tight muscles constrict easy flow of blood, they hold onto harmful chemicals like lactic acid and they stimulate production of cortisol-the stress hormone. They also restrict breathing, digestion and impair easy balance and uprightness. Poor posture not only looks bad it is bad for us.

Working in front of computers

People often comment that you have to have good posture when working at computers. There is some truth to that statement. Poor posture at a computer can put lots of physical pressure on you. It can introduce twist into your arms and hands. The three main ingredients for Occupational Overuse Injury are constraint, repetition and twist. It’s important to take time to set up your workstation to minimise twisting movements. Have a good office chair that is fully adjustable. Set your screen up high on a riser. Use a mouse pad. Have a look at this government guide for Office Safety for more ideas on setting up your office safely. Officewise

Learn Alexander Technique for easy elastic upright posture.

Elastic upright posture calls for very free, easy muscles. For most of us we have to learn ways to free up our fixed muscles. One of the brilliant learning outcomes of Alexander Technique is that our students can determine if their muscles are fixed or free and then they are able to use new skills to help muscles let go.

Alexander Technique learning is both somatic (hands on-learn through activity) and cognitive (understand the process). This powerful style of learning means that you not only learn from your guided experience with an Alexander Technique teacher but you continue to learn at home, at work and in real life scenarios.

The Alexander approach is unique because it brings a model of balance and uprightness that is not reliant on muscle effort, will power and tight muscles to make you feel easy, upright and great.

Easy posture is your birthright.Posture that looks great and which can be sustained all day long is merely a phone call away.  Give Michael a call on 0448406881 and organise a first lesson. You will begin to recognise an easier and happier you reflected in an elastic upright posture that can be sustained all day in many situations.

 

 

1.Carini F, Mazzola M, Fici C, Palmeri S, Messina M, Damiani P, Tomasello G. Posture and posturology, anatomical and physiological profiles: overview and current state of art. Acta Biomed. 2017 Apr 28;88(1):11-16. doi: 10.23750/abm.v88i1.5309. PMID: 28467328; PMCID: PMC6166197.

alexander technique and posture
Alexandedr Technique and good posture<br />

What most think of as good posture is not good posture. It’s effortful and fixed.

elastic uprightness

Why not be easily elastically upright, even sitting in a chair? Rethink your idea of posture and that fixed formula of pain with Alexander Technique.

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Curious about how the Alexander Technique can reduce tension, sharpen awareness, and restore ease in everything you do? We’ve just launched our new Blue Mountains Alexander Technique eLearning platform—and you’re invited to explore it free.

Begin with our beautifully crafted Introduction to the Alexander Technique course. It’s immersive, practical, and designed to help you experience real change from the inside out—at your own pace.

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What is Constructive Conscious Control of the Individual?

What is Constructive Conscious Control of the Individual?

What is Alexander Technique

What is Constructive Conscious Control of the Individual?

Using Constructive Conscious Control for self-improvement.

In the realm of self-improvement and personal growth, “consciousness” is a concept that is spoken about but perhaps not well understood.  It’s important to differentiate between the scientific description of consciousness being an activity of the frontal lobes of the brain versus an esoteric idea of consciousness being an intangible experience of this incarnation. FM Alexander’s concept of Conscious Constructive Control is more likely linked to utilising the frontal lobes of the brain to influence areas of brain activity that aren’t always within our awareness.

Constructive Conscious Control of the Individual was an observation  proposed by philosopher and educator F. Matthias Alexander (1869-1955). Alexander described where instinctive, patterned human activity was providing a fault. He was surprised to observe that where a postural fault (for instance) was operating, an individual might have limited or no awareness of the fault. He was astounded to observe that an individual would generally be unable to right a postural fault even after it was drawn to their attention. Instead they would continually reset the fault pattern.

Thinking in Activity

Through a process of experiment and analysis, Alexander was able to demonstrate that where a person used specific strategies incorporating conscious awareness, they were able to right the fault pattern.

American philosopher and educationalist, John Dewey, called this process that Alexander described “Thinking in Activity”. Nobel prize winner and research etiologist, Nikolas Tinbergan vindicated Alexander’s methodology by calling it ‘one of the great epics of medical research’. High praise indeed for a unqualified lay-person. (see video at the right or below if you are on a phone or tablet)

Using Alexander’s switch from subconscious intutive activity to consciously guided “thinking in activity” not only modifies the activity or movement being carried out, it changes the level of perception and awareness

Understanding Constructive Conscious Control

Constructive Conscious Control of the Individual refers to the deliberate use of conscious awareness to influence the brain pattern behind thoughts, movements, and responses in a constructive manner.

It is about gaining mastery over habits, reactions, and overall behavior. By recognizing the influence of subconscious thought patterns on our physical actions, we can develop greater self-awareness and control.

“The key to growth is the introduction of higher dimensions of consciousness into our awareness.” – Lao Tzu

Building Self-Awareness

Constructive Conscious Control begins with self-awareness. By teaching a unique self-observation in various situations, it is possible for an individual to identify and moderate patterns of behavior that may be hindering an individual’s progress. This involves paying attention to thoughts, emotions, and physical sensations, and understanding the interconnectedness between them. With practice, it is possible to develop a heightened sense of self-awareness, allowing an individual to catch themselves in moments of automatic reactions and to consciously choose more constructive responses.

Your perception will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.” – Carl Jung

Intentional Action and Habit Formation

With an increased level of self-awareness, individuals can consciously choose how their actions and responses operate in real-time. Constructive Conscious Control encourages individuals to act intentionally rather than reacting impulsively. It involves setting clear intentions, aligning  actions with our values and goals, and making deliberate choices as to the way in which an action will operate. By consistently practicing constructive considred actions, individuals can reshape their habits and create positive changes in their lives.

Transforming Challenges into Opportunities

Constructive Conscious Control teaches us to view challenges, such as movement or posture disfunction, pain conditions or performance malaises as opportunities for growth and learning. Instead of succumbing to negative emotions or becoming overwhelmed, individuals can consciously choose how their response. By focusing on constructive thoughts and solutions, people can navigate through difficulties with resilience and creativity. This approach empowers one to transform obstacles into stepping-stones toward personal development.

“The privilege of a lifetime is to become who you truly are.” – Carl Jung

Constructive Conscious Control of the Individual offers a powerful framework for personal transformation. By cultivating self-awareness, intentionally directing  actions, and transforming challenges into opportunities, people can shape their lives in a constructive and purposeful way. Embracing this concept allows us to become active participants in our own growth, unlocking our potential and creating a more fulfilling existence. Conscious Constructive Control really is the best self-improvement pathway that a person can choose.

Post Script- What is consciousness?

If you are interested in the science of consciousness, it is still a relatively unknown area of human functioning in scientific research. In Alexander Technique we seek to harness our conscious functioning to influence sub-conscious processes. What is consciousness?

Most scientists believe that consciousness arises from complex interactions between neurons and brain activity. It’s possible to describe the growth of consciousness in an individual as the increasing weight of their neuronal assembly from birth.(see photo).  The video of  Baroness Susan Greenfield CBA shows her talking about this concept. It’s  at the right of this page (underneath if you are on mobile or tablet). Another concept that has just emerged from researchers at Trinity College Dublin is that our brain uses quantum computing and quantum entanglement to operate in the way it does. Some scientists hypothesize that quantum entanglement, where two particles become linked and share the same fate regardless of distance, plays a role in consciousness, potentially explaining rapid brain activity and neural synchronization.

Finally, I have included a TED talk by neuroscientist Anil Seth.  We’re all hallucinating all the time; when we agree about our hallucinations, we call it “reality”  is an interesting perspective on science and consciousness.

 

neuronal assembly

Picture shows development of neuronal assembly (consciousness is the development of greater complexity in the human brain after Greenfield, Susan Oxford) from birth to 2 years.

Below is a video record of Nikolaas Tinbergen, Nobel Laureate winner’s presentation in 1976. Well worth a look.

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Five things you can do to improve your breathing and vocal control

Five things you can do to improve your breathing and vocal control

Alexander Technique, Alexander Technique basics, What is Alexander Technique

Five things you can do to improve your breathing and vocal control

Five things you can do to improve your breathing and vocal control

Struggling for a deep easy breath? Find that you are chronically coughing? Finding that your voice is failing you? Having issues with your singing voice. Are you a mouth breather? Why does breathing hurt?  Can  breathing well help a cough? Lets consider those questions  and more as you discover 5 Alexander principles to assist you to improve.

Remember, it’s wise to see a medical practitioner when you have unusual pain or discomfort. Alexander Technique is not a replacement for medical treatment.  Pain can be an indication of infection or dis-ease. If you have done that but your breathing still hurts, you cough continually or breathing is laboured then learning about your breathing could help you.

1. Accurately map your breathing mechanisms

Many people have developed a very poor understanding of how their body breathes. Have you been told to breath in your belly? Suck in the breath? Hold the floor with your toes to breath? Use your diaphragm? Hold your breath? Breath through your mouth. Don’t breath through your mouth. Exhale longer than you inhale. Push all the breath out. All these instructions are meant well, but can lead to very wrong concepts around the breathing mechanisms. These can really interfere with your breathing in a big way.

If you have been told these things, you may benefit from correctly understanding where you lungs,daiphragm and ribs are and how they work. At Blue Mountains Alexander Technique, our experience is that almost all of our students have wrong information about their breathing mechanisms. This can lead to laboured breathing, over-breathing or under-breathing and all kinds of associated harmful habits.

If you wish to address these misconceptions, have a read of Anatomy of Breathing by Blandine Calais-Germain. Otherwise come and work with us at Blue Mountains Alexander Technique.

Alexander Technique and breathing

2. Reduce your stress levels.

Everyone is stressed these days. The Australian Institute of Health and Welfare estimated that 59% of Australians experienced at least one high personal stressor in the last 12 months. 15% of adult Australian experience high or very high levels of psychological distress. Stress is a response to challenging or new life events such as a job loss, exams, deadlines, finances, or divorce. While stress is not a diagnosis, persistent stress can lead to long term physical and psychological symptoms.

Anxiety causes muscles to tighten, including the throat and chest muscles, which can trigger a tickling sensation and coughing. This is particularly prevalent when the body becomes chronically stressed (hyperstimulated). Some people have developed a habit of coughing when stressed and/or anxious. It’s not that anxiety itself has caused a physical reason for the cough but the cough is caused by a psychological or emotional reason. Consequently, whenever they are in a stressful or anxious situation, they cough as a habituated response. 1.

If stress is an issue with you there are many things that you can do to reduce that influence. FM Alexander talked about the influence of vicious circles versus virtuous circles on health and well being. Alexander Technique is about choosing the virtuous circle. You reduce stress by learning to recognise physical patterns and consciously preventing them. Alexander Technique is an effective skillset used by many people around the world each day. It puts you in the driver’s seat for minimising the influence of  stress. Also consider yoga, tai-chi, meditation. gentle exercise, walking .

3. Use integrated breathing movement.

Your body is a complex system of individual components that are called on to work together in a dynamic way for best outcomes.  When the component parts of you work at odds to each other this can negatively impact on your health and wellbeing. Alexander Technique teachers are trained to consider the movements that our clients use to breathe. It’s not unusual to find interference of the breath coming from over tensioning of muscles, misalignment of spine or ribs, over compression of spine and so on. 

Mouth breathing can be an outcome of discoordination on the breathing mechanisms. It can lead to all kinds of issues due to drying of wet internal surfaces and failure to warm and filter the inhalation. Have a read of James Nestor’s book, “Breath. The new science of a lost art.”

Try this awareness exercise. Find somewhere comfortable to sit where you won’t be interupted or distracted. As you breath in do your chest and your upperback move together or does just you chest move or just your upper back move? What does your neck do. Does it pull back or does it compress forward. Does the back of your head move down towards your tail or up towards the ceiling? What do your toes do when you inhale and then when you exhale? Does your stomach push out on the inhale or on the exhale or not at all?  What does your pelvic floor do when you breathe? When you breathe does your stature increase or decrease? 

At Blue Mountains Alexander Technique, we can help you track all the movements associated with your breathing. We can also assist you to integrate all the movements for a new experience of breathing.

4. Let go of effort

High levels of inappropriate effort are often referred to as muscular tension. Tension is not something that you have, it’s something that you are doing. It’s quite common to see vocalists compressing their head down onto their neck spine. The veins pop on their neck, their vocal cords work against a weight of pressure. You can hear them suck in air noisily and diminish their vocal quality through excess pressure on their larynx. Some vocalists make a living from this tension. Their voice sounds husky, smoky and bluesy. Problem is that at some stage their career is imperilled by nodules, laryngitis or other physical problems. Excess tension leads to physical problems at some stage.  

Excess tension can cause pain in breath from muscles getting exhausted or from excess pressure coming onto the breathing mechanisms.

Breathing is an activity that feeds us oxygen via the lungs. The amount of oxygen that we take in is in direct proportion to the amount of volume that we create within our breathing mechanisms. Excess tension can reduce the breathing volume by a significant amount. This can lead to stagnant pockets within the pleura that fill with mucous and become prone to infection. Medical treatment may address the infection but the conditions for continual infection remain a constant until the pattern of tension is addressed.

5. Be wary of breathing exercises

Breathing is a natural activity that your body carries out according to the brains calculations of levels of exertion, carbon dioxide levels, blood chemistry and the physical activty that you are engaged in. It’s a complex calculation that is being constantly undertaken by your bodymind to maintain an optimum balance. Unfortunately tension, stress and long held patterns of holding can  impede the calculations that you body must make.  Breathing exercises can also have the unwanted effect of throwing out the bodys complex calculations. In worst case scenarios people can develop very harmful habits of breathing by repeatedly doing exercises without expert supervision. Alexander  Technique Teachers take the stance that your body breathes itself. By helping you get out of the way of your body’s breathing mechanism through integration of movement, reduction of stress and effort our students learn to enjoy deep satisfying breathing that is easy, quiet and working with your body’s natural design.

Find an Alexander Technique teacher near you or if there is no teacher close by then organise an online Alexander Technique lesson with me from anywhere in the world that has an Internet connection.

You don’t have to put up with chronic breathing complaint. Learn what to do about it.

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Book referral Blue Mountains Alexander Technique. Breathing
Alexander Technique and breathing
Lungs and the Alexander Technique<br />
diaphragm Blue Mountains Alexander Technique
Online eLearning in Alexander Technique Free eLearning

Discover a new way to move,breathe and be.

Curious about how the Alexander Technique can reduce tension, sharpen awareness, and restore ease in everything you do? We’ve just launched our new Blue Mountains Alexander Technique eLearning platform—and you’re invited to explore it free.

Begin with our beautifully crafted Introduction to the Alexander Technique course. It’s immersive, practical, and designed to help you experience real change from the inside out—at your own pace.

Start Free—Experience Alexander Technique Now

Yoga and semi-supine

Yoga and semi-supine

Alexander Technique, Alexander Technique appplications, Alexander Technique basics, back pain, Lower back pain, Uncategorized, What is Alexander Technique

Yoga and semi-supine

In yoga it’s called “savasana”.  In Alexander Technique it’s called “semi-supine” or “constructive rest”. There are many similarities between the savasana pose in yoga and semi-supine.

Savasana has the outward appearance of something easy and yet it is described by some as one of the most difficult poses to master. At the heart of the matter is the meditative state required to completely let go of physical tension and the mental tension that accompanies it, while still remaining present and aware in the moment.

Proponents of the Alexander Technique use a version of this pose to cultivate a neutral state of balance and poise, enjoying a presence in the moment that flows into movement as well.

Semi supine

We call it ‘Active Rest’ or ‘semi supine, a daily practice of awareness and self-care, which is particularly beneficial for sufferers of back pain.

The semi-supine position maximises sensory feedback through full contact of the head and torso with a firm, flat surface. This feedback helps to build up kinaesthetic awareness of the width, length and depth of the spine as the core structure that is so vital to balance in movement.

You may be familiar with a popular, but often misunderstood, idea that we are about an inch shorter in height in the evening than in the morning. This has some basis in a specific physiological process at work in the spine and which semi-supine can counter to our benefit. The intervertebral discs are a remarkable part of the larger strong and beautifully integrated structure of the spine and have a unique ability to absorb and hold fluid – up to forty times their own volume! During four or five hours of being upright, however, this shock absorbency system is gradually compromised as fluid is pressed out of the discs, resulting in less cushioning between the vertebrae.

Spending fifteen to twenty minutes in semi-supine allows the load to come off the whole spine and gives the discs the time they need to fully rehydrate. This means our spine gains a slight increase in overall length, letting us enjoy our full height and our buoyancy in movement at any time of the day.

 

In both yoga and semi-supine the benefits of a lengthening spine go further. A spine without undue compression is also our pathway into the healthy operation of our Automatic Postural Patterns or APPs. APPs refer to involuntary muscular activity that facilitates voluntary movement. APP’s help to reorganise soft tissue surrounding our bones so that the muscular work of both supporting and moving parts is distributed evenly and appropriately throughout our whole body. Whenever a movement is sensed as light, easy, effortless – that’s when your Automatic Postural Patterns are at play. The desire to trigger the APPs by lengthening the spine in Active Rest explains some of the recommendations for the practice. 

 

Firstly, the addition of a head rest of some kind is used to foster an easy relationship of the head with the torso, gently allowing for the natural curve of the cervical spine and avoiding over-straightening the neck. The balancing of the head in relationship to the spine is crucial to ensuring that neck muscles are free to release from attachments on the skull itself right through to their attachments to the collar bones and other parts of the arm structure and ribs. The plumping up of the intervertebral discs, as described above, spaces out the articulations of the ribs with the vertebrae opening the way for full rib excursion, deepening the experience of the breath. The arms themselves are positioned palms down on the abdomen, elbows releasing gently out to the sides. This facilitates an expansion through the upper torso and shoulder girdle from side to side and from front to back. It makes any pulling back of the shoulders (and as a consequence, narrowing of the back) less likely. Resting the palms on the abdomen and the contact of our back with the floor also draws our awareness to the movement of the breath.

In semi-supine we ‘listen’ with our feet on the floor, enjoying a dynamic balance between hips, knees and ankles. The soles of our feet, with their large number of sensory nerve endings, play an important role in the operation of APPs. They sense the detail of the surface we are in contact with, as well as telling us about the relationship of our leg joints. This information is then sent to our central nervous system where it becomes integrated with signals coming from the rest of our body and guides the body’s determination of easy balance throughout our system. Remembering to include our ‘listening’ feet is an essential part of achieving healthy functional motor patterns.

 

Semi-supine offers the benefits of ease and improved alignment before or after yoga asana practice and can be used independently as a regular meditation to promote integrated movement and functioning. The combination of both physical and mental rebalancing offered by this pose can enhance the moment-to-moment quality of our everyday movement and our life. There are some differences in approach between savasana in yoga and the semi-supine, but the wisdom is that there are benefits to be had from doing one or both.

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