The Link Between Exercise And Neuroscience
How To Build Yourself Better Using Exercise As Therapy
In cognitive neuroscience, the theory of predictive coding states that the central nervous system continually generates models of the world based on context and information from memory to predict sensory input. What does this mean simply?
Exercise And Neuroscience
The most up-to-date model of how our nervous system works (both the central and peripheral systems) is based on the principles of predictive coding. This theory states that we continuously generate models of the world that predict how we are going to feel. As such, the brain generates “predictions” or hypotheses that are tested through our sampling of the world - “actions”. For example, young children play around a fire because they do not know what it is like to be burnt. It is only once they touch the fire that they learn this lesson and next time become more cautious of playing by the fire. Similarly, it is only when you make the necessary changes to your diet and lifestyle that you begin to feel better and realize how much of an effect it can have. The action must come first, and then the learning can happen (or the prediction can be updated).
Using Exercise As A Mental Therapy Tool
To create a certain model of the world, the system aims to minimize surprise and eliminate “prediction errors”.
Why is this important to understand?
Change is consciously perceived as difficult, because your system is subconsciously wired to avoid “surprise” or novel sensory input.
The first step to optimal is setting an intention and having strong goals in order to avoid ambiguity in the updated model we are striving for.
Taking deliberate actions in the direction of our goal is the only way to change our prediction system and how we feel (our state).
With all of these things said - the difficulty lies in becoming stuck in a narrative and self-talk with respect to change, rather than simply starting to make those changes. This is where ’training’ comes in, which can make action more likely as the goals become more obtainable.
Breathing, movement and nutrition are three ways I favour to influence my state. We can use breathing to support and accept our present state. We can use movement to take action and alter prior and current states. And finally we can apply nutrition to influence our future states both acutely and chronically. Without breathing well, we cannot move well. If we do not move well, we cannot explore or exploit our environment. Without a balance between exploitation and exploration of our environment, we cannot download the information we need to optimize ourselves.
We see the positive influence and impact on the brain when we exercise with ageing.
Thinking, Walking, Talking: Integratory Motor and Cognitive Brain Function. Front. Public Health, 25 May 2016.
Take a moment to think to yourself as you finish reading this post.
What have you been putting off?
What is within your grasp that can be successfully dealt with right now?
The first thing that comes to your head is the one to focus on - avoid the displacements and distractions. Perhaps write down three things that are causing you to feel overwhelmed every morning and take positive actions towards those things to mitigate that sensation.
Create a prediction system that you can enjoy!
The Action Potential - Where To Start?
This youtube video explains further.
A takeaway teaser for you to try…
Basic level for anyone:
Try starting the day with a 5-10 minute brisk walk in natural sunlight whilst nasal breathing, to set your state for the day. Plus Grounding, for extra points.
Intermediate level:
Try 500-1000m jogging, rowing or cycling and test each of these three different ways of breathing, with 2 minutes recovery after each:
Nasal breathing only
Nose to mouth breathing (pursed lips)
Mouth breathing only
Reflect on each breathing technique and let me know how each one changes your performance.
So what’s the point?
A key question I discuss with clients is, what are you training FOR?
Enjoyment, socializing, competition, aesthetics, strength, health, etc. These are all valid and absolutely good reasons to train.
But “training” implies practicing to apply elsewhere. That’s why the mindset and approach to specific movements can dictate how they feel and their benefit. As with everything, building awareness around this first is key.
How can we make our training better such that it applies to other areas of our life, including behavior in relationships or at work, stress, learning, sitting or getting tasks done with precision and at a high quality? This is what I will be getting at throughout my blog posts here.
On a final note: Exercise can be anything you want that provides a stimulant to your cardiovascular and neuromuscular systems. That’s why we choose the picture of us together in the desert doing driving which was a physical activity utilizing all 3 systems in addition to the social connection which can and is a principle rooted in movement or exercise from the evolutionary lens if we were to hunt or gather for maximum efficiency and increase the probability of survival and reward. This alone builds dopamine.
