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Now that you intellectually understand the Balance Position, it’s time introduce some imbalance. The idea is to transition from chaos to calm in our bodies. Although the nervous system may still be speaking to you with a megaphone, the aim is to listen while not allowing it to command the body. If you’re interested in how this relationship works, I recommend the book “The Body Keeps the Score” by Bessel van der Kolk.
The time it takes to calm that sympathetic nervous system to feel free and relaxed in the water is different for everyone. The key is hearing that discomfort however it manifests for you, and sitting with it or holding it. Like a kid that might by acting up out of stress, fear or anxiety, they may act out physically, vocally or in withdrawal. So they don’t hurt themselves we might remove dangerous things from their immediate environment, transport the to a safer environment and or try to hold them and comfort them while they express their feelings. A traumatized nervous system requires the same patience, gentleness and care we would give to a distressed child.
That being said, we even introduce “chaos” in a gentle way. We don’t want to shock you or push you too far, but incrementally introducing support, skills and balance in companion to the imbalance.
It’s time to get curious and explore a variety of activities through play that allow your body to become imbalanced in a controlled way. Gradually you’ll decrease the level of support and increase the level of instability. Each time, concluding by bringing the body to a neutral and stabile position, whether this is standing or floating in the Balance Position.
Review:
Start any of the activities with the form of support that feels most comfortable. Then progressively move up the support structure chain until you are doing the activity without a support.
Support:
- Two hands rails
- One hand on rail
- One hand on step
- Hand hovering above step
- Lane Line with finger hold
- Pool noodle with two hands, then one hand, then finger touch
- Hold one of the above, then release hold completely
Activities:
- Front Float, wiggle hips
- Front Float, wiggle hips and legs
- Front Float, wiggle hips, legs and arms
- Bobs, sitting bottom on the bottom
- Beach Ball Float, one arm gentle propulsion to move the body back and forth
- Using a ball, “rolly polly” twirls and bounce
*If you are able to ween off support you might try a gentle jump up and dip down, like a bob. This time let the feet lift off and not settle down immediately. Then either stand or float.
Cues Activities:
- Systematically relax up the body, one body part at a time. (ex. feet. then calves, etc. End at head, neck, and face.)
- Try variations of holding your breath or slowly exhaling your breath
- Eyes open or eyes closed
- Take a break and stand up to roll your shoulders, stretch your neck (gently, never to a uncomfortable range). Wiggle out the tension.
Additional activities:
At home in your big bath, enjoy the warm and comfort of good soak. At some point, safely lean back and allow the head and back to float. Here, breath diaphragmatically. Deep calming breaths at first. Then return to a normal breath. In this space, be curious. Feel the temperature of the water. Feel where and how it touches the skin. Feel where the body floats and where it sits lower. Maybe gentle move your fingers or arm, wiggle toes or move a leg, feel how the water moves over and with the movement. In this curious space, we’re building up the sensory input between the body and positive, safe association.
In the shower, practice turning your head under the showering water droplets. Here follow a similar sensory observation. Then try to breath out through the nose and in through the mouth. You’ll get a little water in your mouth, but you can still breath in, spitting the water out when you close the mouth to exhale.
You can also follow a mindful and meditative practice at the pool. Since you might be sitting still for a bit, I might recommend trying this in the Warm Pool. Sit or squat comfortably, shoulder deep. Breath deeply. Try moving your tension body parts one at a time, then systematically relaxing thing. When you feel relaxed, try spaying side to side as if to start a rhythmic dance. Be curious. When you feel connected and relaxed, try a little head or face submersion. If this feels good, pick up on foot at a time, step or glide around. Lean forward, lean back. If you’re still feeling relaxed, you can try a supported front float.
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