Breathing That Matters

Unload Your Stress: Discover the Power of the “Unloading” Position

In our lives, stress can build up in three ways – physically, emotionally, and chemically. There is a simple, foundational practice that can help you reduce this stress, restore your body’s capacity, and prepare you for optimal movement and breathing. “Unloading” is a key concept from the “Breathing That Matters: Foundation” course designed to help you regain resilience and well-being.

What is “Unloading” and Why Does It Matter?

“Unloading” is fundamentally about reducing stress. Stress is reduced on your muscles, ligaments, bones, and joints. Think of it like lying down after a long day on your feet; you feel the tension ease as pressure lessens on your body. Along with physical relief; Unloading helps to calm your nervous system, addressing emotional and chemical stresses, such as inflammation from diet or injury.

The goal of Unloading is to restore your body’s capacity to handle the various stresses you encounter daily. Our capacity is the gap between the stress we face and our tolerance for it. When stress outweighs our tolerance, we can experience pain, injury, or illness. Unloading helps increase that capacity, enabling you to take on more positive actions and move towards “thriving resiliency”. (Learn More About Stress Tolerance Here)

Bert, a client who suffered from chronic pain, found Unloading to be profoundly impactful. It not only relieved his physical tension but also calmed his nervous system, restoring enough capacity for him to move better and experience less pain. This underscores that Unloading is a vital first step in a journey towards improved health and performance. (Learn More about Bert Here)

The Importance of “Centration”

A core principle of Unloading is achieving a “centrated” position. Centration refers to the ideal alignment of bones within a joint, allowing it to function smoothly and efficiently. In the context of Unloading, this means finding a position where your body can fully relax and your diaphragm and pelvic floor are properly positioned and parallel to each other. This optimal alignment is crucial for efficient breathing and spinal stability. When joints are centrated, surrounding muscles don’t have to work as hard, leading to better movement and reduced injury risk. Conversely, “decentration” (misalignment) can lead to instability, inefficiency, and increased risk of wear and tear or chronic pain. (Learn more about Centration here)

How to Practice Unloading

The “Unloading” position is straightforward yet precise, designed to maximize relaxation and prepare your body for effective breathing techniques.

1. Setup Your Space:
   • Surface: Choose a comfortable mat or blanket that is neither too soft nor too firm.
   • Head Support: Use a pillow or towel to support your head.
   • Leg Support: Place your feet on an ottoman, stool, cushions, bench, chair, or couch. The ideal height of the support allows your hips and knees to be comfortably flexed. Ottomans are typically 16 inches high, but shorter individuals may need 12-14 inches, and taller individuals 18 inches or more.
2. Achieve a “Centrated” Position: In this position, your diaphragm and pelvic floor should be parallel, allowing your body to relax fully. The specific setup may vary slightly for each person, so aim for a position where you feel most relaxed and supported.
3. Find the “Just Right” Feeling: Similar to Goldilocks, you’re looking for the “sweet spot” – not too much effort, not too little. The goal is to let your body fully relax and unload, reducing physical, emotional, and chemical stress.
4. Practice Frequency: You can practice Unloading 1 to 2 times per day for 15 to 20 minutes. Remember, “some is better than none,” so even a few minutes can be beneficial.

Important Considerations

• Foundation for Breathing: The Unloading position is an essential foundation for Belly Breathing and future breathing training. Once mastered, it seamlessly integrates into your belly breathing practice. (Learn More about Belly Breathing here)
• Consistency is Key: Like any new skill, regular practice is essential. This journey is a “mastery asymptote”—a continuous process of getting better at something that truly matters (Learn more about the Mastery Asymptote).
• Consult a Healthcare Professional: Before starting any new exercise or breathing practice, especially if you have existing medical conditions such as respiratory issues, chronic pain, or spine-related concerns, it is important to consult with your healthcare provider. Your safety is a top priority. If you experience discomfort, dizziness, light-headedness, pressure in the head, pain, shortness of breath, or headaches, stop immediately and seek professional guidance. These techniques are not a substitute for existing medical treatment or advice.

By incorporating Unloading into your daily routine, you are taking a powerful step towards enhancing your stress tolerance, restoring your body’s capacity, and laying the groundwork for more effective breathing and overall resilience.