Using Alexander Principles to aid learning the Buteyko Techniques and also in the whispered “Ah” activity.
I was playing in the viola section of an amateur orchestra in 2006. Between the rehearsal and concert I had walked up a number of flights of stairs to rest. However, I noticed even after an hour, I still was breathing almost as heavily as when I had just walked up the stairs. This flagged some concern for me. I realised that I experienced heightened anxiety.
Fortunately, one of the orchestra players, who also teaches Alexander work, offered some suggestions. We both trained in the Buteyko methods later in Harrow.
I currently work as Cognitive Behavioural Therapies therapist, and do private Alexander work and as visiting trainer to the local Alexander Teacher Training School in Wilmslow, near Manchester, so working at a more specialised level.
The purpose of the Alexander principles is to facilitate more freedom of movement. Some of these principles are;
. using observation that includes awareness to promote conscious control of our use, and intention - a plan of action. Conscious control of our use does not include habit patterns.
. acknowledging that use affects functioning. Do you recall a few years ago, perhaps the late 80’s with Bananarama the song, "It ain’t what you do. It’s the way that you do it… That’s what get’s results”.
. Recognising that, especially at the early stages, we have faulty sensory appreciation. This means that what we imagine we are doing we are not always actually doing. The mechanism of our feedback is what helps us learn and change, but the very feedback initially cannot be relied upon!
Have a go at interdigitation. Now switch places of all your fingers and thumbs. What do you notice? We rely upon habit to inform us what is “right”. But it just feels right.
. bringing focus to the means in order to fulfil the ends - an intention that includes a plan
. using the ability to pause before action and momentarily during action in order to interrupt the habitual patterns we engage in - this one is unique and beautiful;
what might this provide us with? Perhaps an opportunity to let go the habit.
Now fold your arms. And separate them. Did you consider the pause? And re-cross your arms but the other way around. Can you even work this one out? :-) I struggled on this one.
. directing our body using primary directions initially and then moving to the relevant secondary directions where required. As with the prior principle of pausing, directions are also a unique principle.
. giving permission to act, without forcing the outcome that could be termed end-gaining
. working as a psychophysical unity; the brain organises and the body follows
What Alexander work is not:
1) A method of relaxation. We can have a mixture of excessive tone and excessive collapse.
Optimum functioning is allowing the body and mind to function with the appropriate level of effort for the task.
2) Something that is done to us without our input, like osteopathy.
Where the work is done well, it is approached in a collaborative manner.
3) An exercise program or any specific activity.
There are some activities that give a favourable base to learn to use the principles, not pre-scripted.
Here is a description for primary directions and secondary directions:
- primary directions are for me those associated with the spine directly. In case we wish to do something to bring about directions, we can hold back from trying to push our head up. This is applying the pause principle I mentioned earlier.
Applying the Alexander principle of directions would include thinking of not stiffening the neck, allowing the head to go forward and up, and allowing the back/torso to lengthen and widen. Primary directions in the back also include the pelvic girdle.
- secondary directions are those not directly affecting the spine. Consider the shoulder blades. They float over the ribcage. And the arm socket in the shoulder then, via the collar-bone connects to the breast-bone, and then to the ribs prior to connecting to the spine. So the shoulder girdle is not directly connected to the spine.
Clearly the arms and hand directions are secondary, as are the directions for the legs and feet.
What do you think; are secondary directions less important than primary directions?
We practice Buteyko methods to gain an ability to tolerate the discomfort of air hunger and find that we can be in control somewhat of the process. In practice we also re-train our body/mind to use the nose for breathing, in preference to the mouth.
Buteyko trainers are not always medically trained, nor licensed to prescribe. And with this work, there are no cures. Some people are unfamiliar with their own breathing process. Some do not know whether they breathe in or out and have little conscious control of this. We can explore with the uncertain student before any activity is done.
Bringing the Alexander principles to the student’s approach to learning in a gentle and efficient way. We continue to visit each of the main principles of awareness, pause, direct as they continue throughout the steps. We can choose to close the mouth to breathe in through the nose. At other times we may merely raise the back of the tongue to close off the mouth in order to breathe in through the nose mid-sentence or at the end of a sentence.
For settling your breathing
* Bring awareness to where you are and what position you are in
* Pause before acting so you can stop any habit
* Direct the neck that it is not stiff and without moving it, so it’s just a thought. Direct the head to go forward and up, again without pushing or moving. And direct the whole back from the base of the neck all the way to your tailbone and including the pelvis to lengthen and widen.
The secondary directions include allowing your shoulders to widen. Continue to breathe easy.
Now place your dominant hand to just below your breast bone, thinking out to the elbow and out to the palm and fingertips. Place the other hand on your chest with the same directing to elbow and palm/fingertips, and continue to breathe easy.
Now notice which hand if any feels like it moves more.
At this point you can go on to make a whispered “Ah” sound if you are familiar with this:
* Be aware of the intention to make the sound.
* Pause for choice
* Direct the neck, head, and back.
Think of something that brings a smile. This lifts the soft palate. And widens much of the internal space.
Wherever your breath-cycle is at present, even if on the out-breath, lower your jaw, so wide as you could slide two fingers between your teeth.
Deliberately breathe out whilst aspirating an “Ah” sound. You can hear the sound as feedback as to whether your throat is tight or collapsed. Your torso muscles will be more active during the out-breath.
Once the end of the breath is reached, pause. Close your mouth.
Then allow your tummy muscles to let go. This helps the air come into your lungs once more through your nose - to half way in, ie where normal breathing and speech happens. The reason for breathing only to mid-way is to prevent over-breathing.
Breathe normally for a short while, then repeat two or three times.
I came across triangle breathing through learning Buteyko techniques. This helps balance the Autonomic Nervous System when anxious or angry. Breathe out for five, pause for three, and breathe in the nose for four. This is beneficial as breathing out first is how we can begin to settle.
For those with difficulty sleeping, I offer them reduced breathing without the pause. This gentler approach brings about concentration and then tranquility.
I recently worked with a client who was a successful engineer. He noticed hyperventilation and increased heart rate along with catastrophising when at work, especially when there were deadlines. He recently had a promotion and his work was under-resourced. He needed extra support but did not wish to burden others.
I used a combination of Buteyko and Cognitive Behavioural methods. He became satisfied that he could work effectively with the symptoms he experienced.
He considered then that he was still at risk of falling into old habit patterns. So we then progressed to working on the unhelpful thought patterns he had using his ability to pause, along with some assertiveness training. He realised his subconscious mind wanted to protect him from future hurt from his work colleagues. Now he no longer needs to trust the catastrophising thoughts, and he speaks more assertively.
As you can imagine, it is more difficult but not impossible to learn Alexander or Buteyko work in a group setting as we are considering our personal felt-sense. One-to-one, or in pairs, are best as trainer and student are co-creating experiential learning. As we know, slow and steady progress is the key to Buteyko success.