Basic understanding / beginning interest in neuromuscular recruitment

I have been very interested in how the body reacts to a new physical activity ever since I started yoga. When I was taking physical education classes in high school, we mainly did ball sports, which require a lot of quick hand-eye / arm-leg coordinations, running, quick bursts of sprinting, and a competitive mindset. Because I have never been great with quick coordinations, I often lose the ball, be it soccer, basketball, badminton, or frisbee. I also lack the strong desire to sprint faster than the next person for a few seconds in order catch that frisbee or dive hard for that volleyball. These sports require a ton of intuition and spontaneity.

For activities like hiking, snowboarding, yoga, and climbing, it is a totally different mindset. You are in less of a rush. The goal is kind of to keep the body moving, to be immersed in the experience and feel the movements. There is also coordination required, but you are more looking in a general direction rather than at a specific item outside of your body. Of course at a competition level these activities can be fast-paced, but when performed as leisurely activities, it is more enjoyable to focus on the breathing, whether or not the movements feel smooth and natural, in order to enter a flow. While learning the movement for these activities, one even has time to examine the body specifically from within: Am I using my leg muscles correctly for this lunge? Are my cores engaged adequately for this specific move? I find the whole internal inquiry journey quite enjoyable. Perhaps it's because I'm ultra nerdy.

I learned a lot about anatomy and breathing in general through learning yoga. However, I know very little about how the nervous system adapts to exercises. I mean, my nervous system tells me how I feel in the body before, during, and after a yoga or climbing session, but I'm not sure how to observe the nervous system itself. I know it's ramped up as my heart rate increases and my breathing becomes quicker and shallower. When the heart rates starts to calm down and I feel overall less panicky during cool down, that's the parasympathetic nervous system at work. After a yoga session, I usually feel a sense of electric pulses flowing up and down the body, but I'm not sure if that's the nervous system itself or more of the nadi channels / chi / elusive meridian system.

For yoga, from not being able to do an asana at all to feeling comfortable in an asana, there is of course neuromuscular recruitment. But it is not as apparent as climbing, when I started from not be able to do a single pull up (in fact, I could only hang on a bar for about 2-3 seconds before my shoulders and just the whole nervous system screaming at me to let go), to being able to hang for 5 seconds, with no more mental panicking; rather, just the nerves on the skin on my hands ask me to give my hands a break. Now I can do some pull ups (not great ones, since I do not specifically train for them), and can do some lock-offs (hold my arms in a tight bent position for 1-2 seconds). That is an obvious neuromuscular recruitment improvement.

I need to read up more on nervous systems in order to better describe how I feel in my journey of learning to climb.

Answer to the query in my "About Me" section may have been found

When I started this blog, I wrote the "About me" section half-jokingly. As a result, my yoga blog really became about answering this question: how exactly did yoga manage to transform a cynical me into a more hopeful, grateful, more compassionate person?

Dr. Kelly McGonigal, a health psychologist who also teaches yoga at Stanford, may have just answered my question in her presentation. It's presented in the standard way that scientists are trained to present data: straightforward, no bells and whistles, no poetic metaphors, just straight up facts explaining how self-compassion works. I'm still working on doing my presentation Dr. McGonigal's way so I can pass my oral defense this year (I tend to jump all over the place and am not always clear, if you haven't noticed yet :) ), but I wish I had SereneFlavor as a teacher so I can communicate half as beautifully as she does. I'll just have to keep reading everything she writes I guess.

Let me summarize for those who don't want to watch the full video (at the bottom of the post):

There are two ways to think about one's own suffering:

1. Be self-critical about it. I suck. I'm not good enough, careful enough, pretty enough, skinny enough, kind enough, smart enough, skilled enough, trying hard enough and that's why this terrible thing is happening to me.

2. Offer compassion to oneself as a good friend would do in the situation. Reflect on the unpleasant event and think self-soothing thoughts, such as "you poor thing, you have tried your best and too bad it didn't work out. It's okay, next time you'll do better. It's not meant to be." etc.

The first way is quite typical of how we think when we encounter something negative, such as failing a job interview, getting into a car accident, breaking grandma's favorite dish at a Xmas party, etc. What happens is that brain regions associated with self-inhibition, self-control, punishment, self-punishment are activated when we think this way. (ie. Samskara in scientific babble).

The second way of thinking (people rarely think this way when they've done something wrong), activates brain regions associated with passion, and understanding what's happening in the body.  Practicing thinking this way reinforces this type of thinking pattern and automatically makes one more compassion towards other people as well.

Now, I haven't been practicing thinking the second way at all when something crappy happens to me. However, yoga teachers often ask us to thank ourselves for coming to class and for being kind to ourselves. I thought this instruction was strange when I first heard it, but I did what the teacher asked anyways. Yoga teachers also stress the importance of paying attention to any message the body's sending us, to do all poses in a way that feels good and causes no pain.  In reality, it's not the poses themselves that make use feel connected with one another (although practicing with others in a shala cultivates a sense of connection); when we practice listening to our own body, we're really exercising the brain regions associated with compassion, understanding, and loving kindness! Even when we practice compassion on ourselves, our ability to be compassionate to other people improves. Who knew!

Conversely, those who are used to being self-critical are also more judgmental of other people without realizing it. Hmm, so me and my whole family are guilty of this. When we think we only hurt ourselves by being overly self-critical, in fact we are training our brain to be less understanding and less compassionate towards other people as well.  So, when my mother or my cousin or my aunt keeps telling me what I should do or how I should be, it's really because they're judgmental of themselves. Since I am also self-critical (already beating myself up before they tell me what I should do), I am less likely to be willing to receive well-meaning feedback and constructive criticisms from others. So the trick to stop having strong hostile reactions towards my family's tendency to judge everybody involves practicing more self-compassion and loving kindness towards myself. I can do that! Time to ramp up Project Self-pampering!

I know most of you yogis out there know about yoga and compassion already and don't need hard scientific proofs to believe in it, but I'm a skeptic and a curious cat. I like scientific explanations of how stuff works, including yoga magic :)


Here's Dr. McGonigal's talk on self-compassion: