Wiggle It… (just a little bit!)
Dear ones,
Every time my dog gets startled, frustrated, scared, excited, upset or otherwise stressed, he reacts in exactly the same way: he shakes from head to tail, flapping his ears and twitching every muscle in his body. Then he moves on.
This instinctive shaking response is called neurogenic tremoring, and it is innate to all mammals – including humans. It is the nervous system’s way of discharging the stress energy that gathers up when adrenaline and cortisol are released into our body during the fight-flight response but cannot be discharged because neither fight nor flight are available to us. (For example, when we were self-isolating during a very stressful pandemic, or when we sit at a desk all day to do a very stressful job.)
Unfortunately, human society has decided that visible shaking or tremoring does not fit within cultural discourses around health and strength, and has labeled it as pathological or disordered. As a result, we are conditioned from an early age to suppress this natural response to stress… often at great cost.
Most of us accept that it is important for children to be able to move their bodies to release energy, increase focus and reduce stress – hence the existence of great websites like GoNoodle.com and The Learning Station. (Which, by the way, can be fun for adults too – I highly recommend the Llama Song on MooseTube!)
But what about adults? Pretty sure we need wiggle breaks too!
Research into the ways trauma is held in the body have led to a larger evidence base for somatic and physiological strategies for healing – including Trauma & Tension Release Exercises, or TRE, which specifically activates the body’s tremor instinct. This video explains the mechanisms by which TRE works, and you can find guidance for self-practice of these exercises here and here. Additionally, this article says more about TRE as well as offering additional shake-and-wiggle activities that can have a similar effect on the nervous system.
And if TRE doesn’t resonate for you as an exciting self-care practice, there are other ways to engage in wiggle-breaks that support the nervous system and reduce stress – including Social DisDancing (kiddo inspiration here and here!), online Zumba classes, and simply shaking your body, as in this video, or this one.
I don’t know about y’all, but building “wiggle breaks” into my day – even just a little bit! – can make a big difference in the stress vibrations my body is holding, which can subsequently improve my mood, my energy level and my ability to fall asleep at night. Maybe it would be supportive for you, too!
Peace,
Glynn
