Areas › Your body
Your body
You cannot think your way out of a body that is braced. This area starts there: the breath, the ground under you, moving, eating, resting, and the small physical things that change how the rest of the day lands.
What works for this
Working from the body first
A body that has not slept, eaten or moved has less left over for holding itself steady. Changing the state you are in is often faster than changing the thoughts you are having, and it is more reliable when you are already worn out.
One move, today
A long slow out breath, longer than the in breath, three times. The out breath is the part that does the work.
What matches
32 practicesThe rapid belly driven breath with pauses added is the strongest thing in this set. Not for high blood pressure, glaucoma, pregnancy or your period, and stop at once with pain or dizziness.
It has its uses for the flat, heavy state that comes over people after lunch or during a long low patch, because it pushes upwards rather than down.…
End a practice with a question rather than a conclusion. What do you notice works better than telling someone what should have happened.
If you announce that an exercise is calming, most people will agree with you whether or not it was. Asking leaves room for the honest answer,…
A child cannot watch their own breathing, so give them something to watch instead. Bubbles through a wand show the out breath as it happens: too hard and it bursts, too weak and nothing comes.
Smelling a flower and then blowing it out gives each half of the breath a picture. The bubble wand is better still, because it answers back straight…
Go slowly enough to learn something about yourself, rather than only a technique. What is worth keeping is knowing which breath does what in your body.
One round is rarely enough to tell. Try a breath for a minute or two, stop, and check what shifted: the chest, the shoulders, how loud your thoughts…
A real food allergy shows itself on the body: a rash, a swollen or inflamed throat, something you can see. Behaviour on its own does not identify one, although behaviour often improves once a genuine allergy is dealt with.
One child's attention and mood went back to her usual level once berries came out of her diet, and what made that findable was the rash and the sore…
Most eating advice quietly assumes a budget. Fresh food is expensive and does not keep, so a household relying on food assistance ends up buying what lasts, and what lasts comes in tins and packets.
If money is the constraint, say it out loud rather than nodding along and then failing quietly at home. The advice can be rebuilt around what is…
A child struggling with attention, anxiety and daily reflux at once may be dealing with one problem wearing three coats. Undiagnosed coeliac disease and other food reactions can produce all of it, and the gut symptom is the clue worth following.
Symptoms that arrive together are worth asking about together. If reading, mood and stomach all went wrong over the same period, that pattern is…
Cutting artificial preservatives out can genuinely help a child who reacts to them, because a child who feels unwell behaves worse. What it does not do is treat the ADHD underneath, which will still be there once they feel better.
Worth being clear with yourself about what you are hoping for, because these diets are expensive and hard to keep up. If your child does have…
Gluten free and dairy free eating is essential in coeliac disease and in a genuine milk allergy. Neither one treats ADHD, and putting a child on them without a reason carries costs of its own.
The cost is not only money and nutrition. It is the birthday party where they cannot have the cake and the lunch table where their food is different…
When you offer someone a practice, ask them to tell you if it did nothing, and mean it. Say out loud that plenty of these do not land.
People agree that things helped for all sorts of reasons: not wanting to seem difficult, not wanting to disappoint you, having learned long ago that…
When you need to correct one person, say it to the room. Everyone gets the instruction and nobody gets the sting.
Good instructors do this without thinking: they see one child dropping their guard and say that everybody needs to keep their hands up. The teaching…
When someone describes a day like that, do not answer with a lecture on living better. Say that this is hard, and that you find parts of it hard too.
They have heard the virtue speech many times already and it has never once helped. Admitting that you also struggle to exercise, or to keep up with…
Teaching a child to fight works better when it comes with a plain rule: you defend, you never start it. The rule is doing as much work as the training.
A child whose brakes are slow benefits from having the decision made in advance, out loud, many times over. Then it is not something to work out in…
A scheduled break does not break concentration. It is the unplanned wandering off that does that, and a known break tends to replace it.
Teachers usually expect movement breaks to shatter the lesson and find the opposite: children come back more easily because the break is part of the…
When nobody has checked whether a benefit lasts, that is not the same as finding out it does not. Following people up for a year costs money that most studies never had.
Two mistakes sit either side of this. One is reading a gap in the evidence as bad news. The other is assuming something lasts because a trial…
Start the movement slow enough that it is almost boring. Speed it up once it has gone smooth, and only then add the thinking part.
Throwing a beanbag back and forth, bouncing a ball, drumming on the table: pick something plain and let it become automatic before you make it…
When somebody does not take up the movement you suggested, ask what got in the way before deciding they did not want to. Usually it is money, childcare, transport or time.
Cost, an awkward class time, nobody to watch the children, a room full of people you would have to make conversation with. None of that is…
If you are the therapist, you do not need to become the movement teacher as well. Sending somebody to a person trained for it is the better version of helping.
The evidence is for movement alongside therapy, not for therapy with a few stretches added by someone who picked them up from a video. Handing it…
Arrange to meet someone. A neighbour at the gate at eight, a friend expecting you, even an app counting a streak. Turning up for someone else is easier than turning up for yourself.
Benefits that arrive in six months are weak motivators. Something that pays out today works better: a person waiting, a number that goes up, a…
Bolt the movement onto something you would want to do anyway. A game with a friend, a walk to somewhere with good coffee at the end, a route past the river.
People keep up a weekly game with a mate for forty years and never once call it exercise. The friendship is what they turn up for and the moving…
Clumsy is not a description you can work with. Balance, core strength, shifting your weight, big movements, small ones, catching a ball, keeping a beat: those you can look at one at a time.
Break it down and you usually find a child is fine in four of those and struggling in two. That turns a vague sense that they are awkward into…
Not every family can get occupational therapy. Almost anyone can get outside with a skipping rope, a long rope turned by two people, or a board.
Skipping and boarding ask for much of what a therapist would be working on anyway: both sides of the body keeping time with each other, judging the…
Unstructured play in a big open space settles a child. A structured class teaches them how to be with other children. You want some of each, for different reasons.
If you only ever book the class, you take away the roaming that calms them down. If you only ever send them out to roam, they miss the taking turns…
With a small child who is struggling with both movement and speech, start with the body. Balance and steadiness come before a child can take in much language or learning.
A child who is using most of what they have simply to stay upright in a chair has little left for the words on the page. Sorting out the physical…
Play belongs here. Being a lion, a tree, a hissing snake, the way children do it with no embarrassment at all.
A lot of people meet trauma work as something solemn, and solemn is easy to sit through without ever softening. Silliness is harder to fake. If a…
You rarely need the whole tour. Pick the one place the tension actually lives for this person today, and work there.
A real session has no room for a long sequence and no need of one. Watch where the holding shows itself: a jaw that never rests, shoulders up near…
Keep offering these small practices and people start asking for them. When someone requests one by name, something has changed about who is running their regulation.
Responses also speed up with repetition, so what needed ten minutes in the first month can take two later on. Name that shift out loud when it…
The way you sound reaches people more directly than what you say. There is a pathway that tunes the ear towards the human voice, and a warm, unhurried voice uses it.
Worth knowing whether you are the one speaking or the one listening. If you are settling a child or a friend, let your voice go slower and softer and…
None of this needs explaining to work. A child who cannot say what happened can still be helped by breath, movement and sound.
That makes body based work useful right across the ages, and for anyone who finds talking hard, including people whose language is not the one the…
Keep the explanation short when you offer this to someone. It is a way of breathing that gets your heart to send your brain a message to settle. Would you like to try it?
Long technical framings cost more than they buy. They ask a person to take in a great deal before they have felt anything, and the offer of a choice…
A child who does not feel safe cannot filter the room. The pencil scratch, the scraping chair, the fan and the rustle of a coat all arrive at the same volume as the teacher.
So the attention problem is real, and it is not the same thing as not caring or not trying. A quieter corner, a seat away from the noisy fan, a…
You do not have to read your child perfectly. Good enough, with repair after the ruptures, is what builds their steadiness.
Parents who read about how early experience shapes a child's stress system often hear it as a verdict on every time they snapped. That is not what it…