Ido Portal: The Science & Practice of Movement | Huberman Lab Podcast #77

Ido Portal, a world expert in movement, discusses the generation of movement by the nervous system and the different forms and speeds of movement. The conversation provides valuable insights into how movement can benefit us. Movement is a crucial aspect of the nervous system and humans have the ability to generate a wide variety of movements. Ido Portal is both a practitioner and an intellectual of movement, with extensive experience in various disciplines. The discussion explores the importance of movement in various aspects of life, not just in sports or exercise. Movement informs relationships and engages with others and ourselves. The neuroscience behind movement is discussed, including the role of cells, circuits, hormones, and neurotransmitters. Protocols and tools for learning and generating movement are provided. Ido Portal is described as an n-of-1, a rare individual in the field of science. The podcast is separate from the host's teaching and research roles at Stanford.

Ido Portal, Movement & Movement Practice

Movement is a crucial aspect of the nervous system and humans have the ability to generate a wide variety of movements.
Ido Portal is both a practitioner and an intellectual of movement, with extensive experience in various disciplines.
The discussion explores the importance of movement in various aspects of life, not just in sports or exercise.
Movement informs relationships and engages with others and ourselves.
The neuroscience behind movement is discussed, including the role of cells, circuits, hormones, and neurotransmitters.
Protocols and tools for learning and generating movement are provided.
Ido Portal is described as an n-of-1, a rare individual in the field of science.
The podcast is separate from the host's teaching and research roles at Stanford.

What is Movement?

Movement is a multifaceted concept that extends beyond physical activity. It encompasses translation through space and stillness in the background. Key points include:

Movement includes physical actions, as well as the movement of emotions, thoughts, and other streams.
Examining movement from different perspectives leads to a deeper understanding of its layers.
Visuals and media shape people's initial perception of movement.
Individuals can explore and understand movement through experience, uncovering new insights and knowledge.

Movement & the Body-Mind Connection

The body-brain relationship and the importance of movement in connecting the two is the main focus of the video. The speaker emphasizes that we are a body with a brain, not just a brain with a body. They discuss the physical and physiological connections between the brain, spinal cord, and the body. Movement is seen as the "magic" that integrates the mind, body, and movement system. The importance of stillness in relation to motion is also mentioned.

Key points:

The body-brain relationship and the importance of movement in connecting them
The physical and physiological connections between the brain, spinal cord, and the body
Movement as the "magic" that integrates the mind, body, and movement system
The significance of stillness in relation to motion

Entry Points to Movement

The most profound aspect of the topic of Entry Points to Movement is that movement is the content, while movements are the containers.

Movement is the content, while movements are the containers.
Choose specific movements and enjoy them, focusing on the movement itself rather than the container.
A movement practice can start from anywhere and be approached from different perspectives.
The body, such as the spine or pelvis, can be entry points to movement.
Playfulness can also be an entry point to movement.
Encourages self-inquiry and not limiting oneself in engaging with the practice.
Language alone cannot fully capture or understand certain movements.

Early Education in Movement: Awareness, Play & Examination

Early education in movement is about bringing awareness to the fact that everything is in motion, including the mind, emotions, and life itself. It involves examining and exploring this awareness without trying to capture or perfect it, allowing for evolution and growth. The goal is to understand the significance of movement in our lives.

Key points:

Early education in movement emphasizes awareness and practice.
It highlights the importance of non-verbal communication and the limitations of relying solely on verbal communication.
The focus is on exploring and understanding movement in a holistic and expressive way.

Stillness, Movement & the Environment, Playfulness

The profound aspect of the topic is the incorporation of movement into daily life and the importance of being aware of the body and incorporating movement in various activities throughout the day.

Movement should be incorporated into daily activities, such as paying attention to breath and posture.
Playfulness is highlighted as a way to engage in movement practice and enhance bodily awareness.
Non-verbal experiences and awareness of motion can bring clarity and unlock potential attributes.
The practice of movement and stillness is important for bodily awareness and can be felt in both external and internal layers.
Training and practicing awareness of movement and stillness is emphasized.
Static environments like sitting in chairs have limitations and more dynamic movement is needed.
Movement and playfulness enhance focus, self-education, and self-development.
Incorporating movement into daily activities prevents stagnation and maintains freshness.
Developing movement skills in various scenarios fosters humility and adaptability.
Personal practice and understanding are important, relying less on high-tech tools.
Simple tools like a piece of floor or a stick can be used for exploration and play.
Overreliance on technology and high-performance sports is criticized, emphasizing the importance of the individual and their experience in movement practice.
Change should be placed at the center, and various sports are mentioned.

Unique Postures, Types of Movement, Contents vs. Containers

The video explores the topic of unique postures, types of movement, and the distinction between contents and containers. Key points include:

Overspecialization in a sport can limit nervous system development and restrict emotional states and intellectual abilities.
Being a generalist rather than a specialist is beneficial.
Different domains of movement practice, such as ballistic and smooth movement, are discussed.
Unique postures, both physical and mental, play a significant role in shaping thinking and movement.
Liberation from these postures can lead to profound changes in thinking and emotional states.
Ido Portal introduces various perspectives and categories to analyze movement practices.
The concept of a spectrum of contraction and relaxation is used to evaluate movement practices.
Different perspectives, such as physical culture and object manipulation, can guide movement practices.
The tendency to focus on what one is good at rather than addressing needs is highlighted.
Imbalances in movement practices should be addressed for overall functionality and balance.

Discomfort: Marker of Movement, Failures & Learning

The importance of discomfort in movement and learning is emphasized, as it serves as a marker of growth and progress. However, it is cautioned that going too far can hinder progress. The need to challenge oneself regularly is highlighted. The role of failure in stimulating neuroplasticity and enhancing learning is discussed, with the importance of recontextualizing failure as an essential part of the learning process. The balance between striving for success and letting go is emphasized. The concept of discomfort and its role in personal growth and development is explored, with the idea that specialists may not fully grasp it due to their focus on specific applications. The video also touches on the idea that humans are "meat vehicles" for experiencing and evolving through movement and learning.

Movement Diversity, Squat Challenge, Injury, Movement Evolution

Movement Diversity Summary:

The potential for all human beings to explore a wide range of movements is emphasized, with the interconnectedness of the body and brain being highlighted. Human beings have a unique ability to perform various movements, and it is important to focus on what individuals truly want to do in terms of movement. Limited thinking and concepts that try to fit human potential into narrow frameworks are criticized.

Movement diversity allows for a wide range of movements to be explored.
The body and brain are interconnected, with emotions informing movement and movement informing emotions.
Human beings have a unique ability to perform various movements, excelling in certain types such as walking.
It is important to focus on what individuals truly want to do in terms of movement.
Limited thinking and concepts that try to fit human potential into narrow frameworks are criticized.

Squat Challenge Summary:

Understanding one's own body and its unique needs and abilities is important. Certain physical movements may be more accessible or suitable based on factors such as climate and body architecture. The squat challenge aims to redefine the squat as a fundamental resting position and highlights the benefits of squatting over sitting for extended periods of time, especially in natural environments.

Understanding one's own body and its unique needs and abilities is important.
Certain physical movements may be more accessible or suitable based on factors such as climate and body architecture.
The squat challenge aims to redefine the squat as a fundamental resting position.
Squatting is more dynamic and open compared to sitting, especially in natural environments.

Injury Summary:

Movement diversity and the squat challenge can improve overall body function. Spending 30 minutes a day in the squat position can help with various issues such as digestive problems, lower back pain, hip pains, knee issues, and aging. Individualized approaches to movement are necessary, and small injuries in the learning process can be beneficial in the long run. Different types and forms of movement, including body position and speed of execution, should be examined.

Movement diversity and the squat challenge improve overall body function.
Spending 30 minutes a day in the squat position can help with various issues.
Individualized approaches to movement are necessary.
Small injuries in the learning process can be beneficial in the long run.
Different types and forms of movement should be examined.

Movement Evolution Summary:

Individualized learning and guidance are important in developing a relationship with the body. Moving away from a technical mindset and focusing on a holistic and evolutionary approach to learning is emphasized. The concept of sketch learning, starting with a rough understanding before diving into details, is introduced. The limitations of teachers who only focus on small details without providing a big picture understanding are discussed.

Individualized learning and guidance are important in developing a relationship with the body.
A holistic and evolutionary approach to learning is emphasized.
Sketch learning, starting with a rough understanding before diving into details, is introduced.
The limitations of teachers who only focus on small details are discussed.

Animal & Human Movements, Gain & Change

The value of observing animal movements in informing human movement practice:

Example of observing the chameleon's ability to walk up walls using van der Waals forces
Extreme animal movements can inspire and inform human movement practice

The science and practice of movement, focusing on animal and human movements, gain, and change:

Mutation as the heart of the model, emphasizing change is inherent and not solely focused on survival of the fittest
Importance of change reflected in both animals and humans
Use of spinal waves to bring freshness and segmental movement to athletes
Importance of playfulness and examining things regardless of success or failure

The importance of continuous change and transformation in both animals and humans:

Need for continuous change and transformation to succeed and sustain the game of life
Delicate balance between growth and stagnation

Core Movement, Emotion & Memory, Spinal Waves, Evolution

The most profound aspect of the topic is the importance of core movement, emotion, memory, and spinal waves in our physical culture and neurological development.

Key points:

Core movement, including spinal waves, is crucial for unblocking and moving things within the body.
Engaging in movements close to the midline of the body may evoke specific emotional states, although there is no scientific evidence.
Emotions, material, thoughts, and traumas can become stagnant in the body if not addressed through movement.
Body memory is stored throughout the body and can be shifted and adapted through practicing spinal waves.
Teaching spinal wave practice in a gradual and elaborate way can help avoid getting stuck in new patterns.
Motor neurons control the transmission and contraction of muscles, with upper motor neurons controlling lower ones.
Movement patterns are downloaded into the spine and its connection with muscles, as seen in cats and some humans without a neocortex.
Different motor neuron pools in the body provide opportunities for new and more elaborate types of movement.
Spinal waves can provide different sensations in movements of small digits and distal body parts compared to movements of the core.
Traditional activities like walking are important for neurological development.
Cultural factors can influence central patterns, such as the throwing motion.
Ancient patterns and systems in our bodies constrain the development of newer systems.

Song, Dance & Complex Language, Movement as Language, Consilience

The profound aspect of the text is the interconnectedness of language and movement, with movement being the foundation of language or even its own language.

Species with elaborate language and true song also have the capacity to dance.
Singing may have come before articulated speech and language, and movement of the body may have driven the evolution of speech and language.
Low-level muscular activity in the larynx and pharynx occurs when reading.
Language becomes less effective as it becomes more accurate and precise.
Movement is the primary force and mode of communication, encompassing dancing, singing, and language.
The understanding of the connection between language and movement is growing.
Consilience refers to the merging of different forms of knowledge to create valuable concepts.
Continuously evolving language and experiences are important for gaining a deeper understanding.
Science has limitations in predicting and understanding certain aspects of human existence.
Personal experience and practice can lead to meaningful discussions and insights.
Transmitting concepts without a proper language is challenging.

Movement Culture, Community, Collective Knowledge, Wild & Wise

The most profound aspect of the topic is the value of engaging in movement practice with others and the importance of collective knowledge in movement culture.

Key points:

Gathering around movement is an age-old tradition that fosters friendship and connection.
Alone, we do nothing; we are constantly in a dynamic and cultural exchange with others.
Capoeira, a cultural manifestation, allows for insights and development through rubbing against reality and each other.
Collective knowledge is crucial in movement practice, as isolated individuals cannot reach the same level as those with access to collective knowledge and insights.
Digesting collective information and making it a part of oneself is more important than following technical constraints.
Some people achieve great success with collective knowledge, while others reach far with very little of it.
Evolution development and different processes of growth and manufacturing are discussed.
The question of what should be done in relation to collective knowledge and self-knowledge is raised.

Potential for Movement, “Humming”

The potential for movement is explored by Ido Portal, who emphasizes the balance between wildness and wisdom. He highlights the importance of letting go of control and discovering what is stopping movement. Portal contrasts deep movement with driven movement, emphasizing the wastefulness of pushing through actions. He also discusses the role of knowledge and collective information in movement, challenging the romanticization of self-teaching. The concept of "humming" is discussed in relation to the neuroscience of motor systems, highlighting the existence of pre-motor neurons that are constantly ready to initiate movement. The speaker emphasizes the power of feeling movement in our lives and the practice of movement to prevent stagnation.

Instructiveness vs Permissiveness, Degrees of Freedom

The topic discussed in the video is instructiveness versus permissiveness in movement, with a focus on degrees of freedom. The key points are:

Instructiveness refers to following specific instructions or motor commands, while permissiveness involves allowing movement to occur naturally.
Degrees of freedom refers to the variability in movement patterns.
Experts have highly stereotyped trajectories compared to novices, as seen in the example of a tennis serve.
Increasing the variability in movement can actually increase productivity, as shown in the story of Bernstein, a Soviet neurologist.
The speaker emphasizes the self-adjusting dynamic nature of the system, which allows for a constant and stable end result by being open and letting go of control.
Bence Ölveczky's experiment at Harvard mapped the movement of the tennis racket instead of the limbs themselves, aligning with the concept of exploring degrees of freedom.

Variety, Diversity & Virtuosity

The most profound aspect of the topic is the idea that true advancement and expansion of skill occur when practitioners embrace variety, diversity, and virtuosity in movement.

Key points:

Practitioners should invite variability and chance as opportunities to do new things.
The concept of a dynamic sleeve or meta technique allows for movement within certain boundaries to achieve desired results.
Adaptation and staying within the sleeve are emphasized over strict adherence to a specific technique.
Diversity and variety contribute to virtuosity, which is seen as true freedom and mastery.
The speaker is viewed as a virtuoso of movement, highlighting the unpredictability and spontaneity of their actions.

Vision & Movement, Focus & Awareness, Panoramic Awareness

The ability to adjust the aperture of our visual window and the different ways we can focus our vision are key aspects of vision and movement. The eyes play a crucial role in understanding and improving movement, and training eye movement can have far-reaching effects on overall movement and perception. The head organizes the feet during movement, and techniques that manipulate the head can improve movement skills. Using the eyes effectively, such as through peripheral awareness and focused attention, is important for optimal movement. Tilting the chin and positioning the eyes can affect alertness and calmness, and awareness allows for a broader visual field and faster reaction times. Balancing focused and open awareness, especially in natural environments, is beneficial for vision. Excessive focus can contribute to visual deficits like myopia. Lack of panoramic vision or open awareness can lead to nearsightedness, but engaging in practices that promote panoramic vision can positively impact the mind and perception of time.

Hearing & Movement

The relationship between hearing and movement is explored in this video, highlighting the importance of auditory stimuli and the value of both narrow and open awareness of sounds. Different individuals may have varying abilities in using their auditory system. The speaker emphasizes the need for mutation and change to progress, promoting diversity and different perspectives. Simple habits related to hearing and movement can improve productivity and enhance lives. The ongoing process of growth and development is emphasized.

Key points:

Paying attention to auditory stimuli and the value of narrow and open awareness of sounds
Different individuals may have different abilities in using their auditory system
The need for mutation and change to progress and promote diversity
Incorporating simple habits related to hearing and movement can improve productivity and enhance lives
The ongoing process of growth and development

Walking Gaits

Walking Gaits: Exploring Movement and Personal Growth

People have different body types that may facilitate certain types of movement
Challenging oneself by moving at the edge of friction and difficulty can lead to new possibilities
Natural and efficient movement is important, but experimentation with different walking styles and body proportions is encouraged
Walking has emotional aspects that affect communication and the impression we make on others
Our current understanding of walking as a linear and efficient process is not accurate
Walkers sometimes have to sway or go around obstacles, and coordination of breathing is important
Breaking traditional technical thoughts and being playful and experimental can lead to incredible results in running
Personal growth and improvement can be achieved through exploring different walking gaits and movement styles.

Playful Variability & Evolution, Improvisation & Openness

The importance of playful variability and improvisation in evolution and various fields such as sports, music, dance, and intellectual endeavors is discussed. Evolution relies on exploring new possibilities and introducing variability rather than strict adherence to existing structures. The power of improvisation and finding innovative solutions is highlighted through the example of the Russian-American space exploration story. Embracing openness and less specialization is emphasized for leaders and individuals to adapt and thrive in different situations. Personal experimentation and taking responsibility for one's own practice are emphasized in movement practice. Reliability in movement tools grounded in innate physiology is highlighted, but it is acknowledged that even biological solutions may not always work every time.

Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort

The most profound aspect of the topic is the importance of touch and proximity in personal interactions and the exploration of discomfort and boundaries.

Key points:

Reactivity and personal space are important aspects to consider in face-to-face conversations and physical closeness.
Movement practice allows individuals to explore touch and proximity, which is often lacking in our lives.
Navigating cultural norms, political correctness, and harassment is crucial when it comes to touch and personal space.
Touch is important for both children and adults and should be constantly present in our lives.
Learning to control reactivity and being able to remove it altogether is important for performance and clear thinking.
Being reactive can make one a slave to external stimuli, so it is crucial to know what to react to and what not to react to.
The practice of movement helps in disarming reactivity and bringing awareness to one's actions.
Being able to play and explore with another person without focusing on winning or competition is important.
Hybrid practices like contact improvisation and the work of Steve Paxton can be useful.
Exploring discomfort and breaking boundaries can improve culture and personal growth.
Physical contact and movement in various contexts can lead to a better understanding of oneself and others.
Current societal norms of maintaining distance and avoiding physical contact can limit opportunities for connection and intimacy.
Touch has benefits such as the exchange of microbiome elements and chemical knowledge.
Communication is important when it comes to touch and personal boundaries.
Controlled re-exposure to trauma can help diminish emotional responses over time.
Creating a "thermal layer of protection" through mental scenarios can help anticipate and protect oneself from unwanted touch or discomfort.

Visualization & Experience, Feedback

The most profound aspect of the topic is the effectiveness of visualization or mental rehearsal of physical movement.

Visualization can be useful for skilled individuals, but may not be helpful for many people.
Physical practice is emphasized as the most effective way to improve physical performance.
Experientialization, gaining tangible experience and receiving feedback, is important.
Without feedback, visualization may lead to fabrications and delusions, detracting from authenticity and effectiveness.
Drilling can establish a foundation, but feedback is necessary to refine and improve movement.

Linear Movement & Movement Investigation, Examination

Linear forms of exercise such as weight training, yoga, and running are commonly practiced, but it is important to incorporate movement practices into existing regimes.
Movement should be explored in three dimensionality with gravity and various tools, rather than seeking quick fixes or hacks.
Understanding the origins of different movement practices and how they shape us is crucial.
Deep investigation and pragmatic approaches to movement examination are necessary.
Linear movement and movement investigation involve exploring endless combinations and possibilities to discover new insights.
Humility and a playful, researcher mindset are required for these practices.
Traditional practices may achieve powerful results, but exploring beyond conventional thinking can lead to a more holistic understanding of movement.
Exploration and avoiding repetition in thoughts and practices are important.
"Better" is about discovering new possibilities, not necessarily about more or faster.
Lightening the load and accelerating in certain conditions can have benefits.
Playfulness and looking at different perspectives are encouraged.
Experimenting with factors like facial expression, breath holding, and blood restrictions is important.
Embrace exploration and play in movement practices.