#008: Shift State

Show Notes

Nervous System States

The nervous system is like a coin: if one side is up, the other is down.

Autonomic, yes.
But also, voluntary influence.

How does this apply to training?

Different types of workouts require different nervous system states.
(or)
Different types of workouts require different levels of arousal.

High Arousal | SNS Dominant: Strength & Max Lifts

Low Arousal | PNS Dominant: Endurance & Sustainable work

So how do we learn to control and manipulate state?

Recognition before Regulation.

If we want to learn to Shift State, we first need to learn to recognize which state we are in.

We must be constantly asking ourselves…

1. Where am I at?  
2. Where do I need to be?
3. How do I close that gap?  (aka. Shift State)

→ Unconscious Incompetence: You are unable to control your state and you don’t know you are unable to control it.
→ Conscious Incompetence: You become aware that you can benefit from manipulating your state, but you are unable to do it.
→ Conscious Competence: While focusing intently on shifting state, you are able to do so.
→ Unconscious Competence: Without having to focus on shifting state, you are able to do so successfully at the right times.

If we want to be able to regulate while doing higher order activities in workouts -like regulating state- we must have unconscious competence with each movement.”

Ben Wise

Read: Breath Work for the Sport of Fitness
A big part of this book talks about regulating nervous system states via the breath.

Ways to learn to… Shift State

Progress through 4 Layers
Layer #1: Controlled Environments
Layer #2: Adding Stress
Layer #3: Adding Novel Mixed Modal Work
Layer #4: Changing the Environment

Learning to down-regulate (rather than up-regulate) is a more important skill in 21st Century life.

Layer #1: Controlled Environments

Breathing: Belly, Nasal, 1:2 (Pranayama), Soft Gaze, Distant Focus, Blink, Smile

This all works to create a parasympathetic tone throughout the body.

Read: Breathe & Move | The Dual Role of Respiratory Musculature

Listen: Nasal Breathing [The Fitness Movement Podcast #004]

Layer #2: Adding Stress

Consider: Why would we expose ourselves to stress when learning to control state?

Moderate Aerobic Work (no loud music, no racing other people)
• Hiking on easy terrain
• ‘Boardwalk’ Biking
• Row @5k TT pace + 20-30s

Read: How Cold Showers Can End Your Anxiety and Improve Your Fitness

Layer #3: Adding Novel Mixed Modal Work (aka. WOD)

High Arousal | SNS Dominant: Strength & Max Lifts
Low Arousal | PNS Dominant: Endurance & Sustainable work

The Sport of Fitness often blends the above items…
-Max Effort Lactic Work (18.2a → 1-10 DB Squats & BFB)
-Or tension contrast (2 workout examples below)

Aerobic Alactic
4 Rounds for Time
-800m Run
-2 Deadlifts @95% 1RM

Open Workout 19.2
50 Double Unders + 25 Toes-to-Bar + 15 Squat Cleans 135/95lbs
50 Double Unders + 25 Toes-to-Bar + 13 Squat Cleans 185/125lbs
50 Double Unders + 25 Toes-to-Bar + 11 Squat Cleans 225/145lbs
50 Double Unders + 25 Toes-to-Bar + 9 Squat Cleans 275/175lbs
50 Double Unders + 25 Toes-to-Bar + 7 Squat Cleans 315/205lbs

Layer #4: Changing the Environment

→ When you are taken outside your element… How do you respond?
→ Competition & Performance Anxiety

Read: How Nervous System State Impacts Nutrition

Ready to join the ranks?

Email me to start the next chapter in your journey.