Pilates and the Ventral Vagal System - moving through pain and anxiety
Pilates and the Ventral Vagal Theory: moving through pain and anxiety
As a movement therapist, I’ve encountered countless individuals seeking relief from pain. Breaking free from the pain cycle can be challenging, especially when we become consumed by our discomfort. If you are experiencing pain, it is useful consulting with a physiotherapist or healthcare professional to help rule out any structural issues. It is also important to recognise, however, that not all pain is structural or the result of tissue damage. In the studio, I’ll explore small ranges of movement with clients to enable positive movement experiences, without pain, which can help disrupt the cycle.
It is also crucial to recognise that emotions play a significant role in our perception of pain, such as when they trigger a stress response. In this blog, we’ll dive into the concept of the Ventral Vagal Theory and explore how a Pilates practice can guide us through pain and anxiety. This will, in turn, help foster self-awareness and facilitate release.
The Power of Pilates and the Somatic Approach
Pilates, when taught in an empathetic manner, encourages a somatic approach to movement. Rather than fixating on external appearances or intermediate results, Pilates invites us to focus on our internal sensations and feelings. Joseph Pilates’ founding principle of whole body health, laid out decades ago, emphasises a holistic mind-body connection. By cultivating our awareness of breath, as well as the responses and tensions we hold in our bodies, we initiate a journey of self-discovery and self-healing. Pilates becomes a tool for self-awareness, enabling us to release held tension and find a sense of calm.
The Ventral Vagal System: Embracing Connection, Calm and Ease
Central to our nervous system response is the Ventral Vagal System, often referred to as the “rest and digest” mode. (Vagal theory focusses on the function and structure of the Vagus Cranial Nerve, hence the name). When we engage our breath, internalise experiences, and subsequently release tension, this activates our parasympathetic nervous system, promoting a state of calm and safety. This system is also responsible for our connection to others, enabling us to find peace and ease within ourselves. During a Pilates session, if you’ve ever experienced a gentle (or loud, for that matter!) “gurgling” in your stomach, it is a sign that you’re in ‘rest and digest mode’. In this place of connection, our bodies function optimally, and our minds are more likely to be calm.
Finding the Pause: Escaping the Overstimulation Trap
In the modern world, where digital media bombards us with constant simulation and we juggle multiple roles and responsibilities, finding a moment to pause becomes essential. We are analytical and intelligent beings, yet we aren’t designed to be in a constant state of thought. Psychological research refers to this state as being “in the cave”. To initiate movement and transformation, it is crucial to be present and embrace our role as human beings, rather than human doings. Noticing our thinking brain (and how busy it is!) can serve as a powerful starting point in making change.
Positive Posture, Positive Movement, Positive Mind state
Pilates empowers us to adopt a positive mind state and approach to both movement and life. By cultivating positive posture, we align our bodies and minds, allowing for fluid and efficient movement patterns. As we engage in Pilates exercises, our bodies respond by releasing tension, strengthening core muscles that support the spine, and improving overall flexibility and balance. Through this process, our minds also experience a shift, becoming more attuned to positive sensations, thoughts, and emotions. Pilates also serves as a holistic practice, transforming not just our physical and well-being, yet also our mental and emotional states.
