Biofeedback: Reading Your Body's Cues
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What is biofeedback? A paraphrased version of the Merriam-Webster definition is that "biofeedback is the technique of making unconscious or involuntary bodily processes perceptible to the senses." Ultimately, biofeedback is the process of understanding the signals your body is sending you and interpreting those signals.
Why is biofeedback important? It can be a window into understanding what works (or doesn't) for YOU and your body. We are all different in our physiology, psychology, personal preferences and practical circumstances. Listening to what your body has to say based on your daily habits and actions can provide some really useful information. For example, if you love to eat apples but they cause you digestive upset each time you eat them, it might be time to pay attention to that signal and begin to understand the why behind it. If watching videos on your phone right before you go to bed is making it tough to fall asleep, there could be a chance that your pre-bedtime routine needs to change.
We're breaking down food, fitness, rest, and renew into ways you can tune in, slow down and interpret what your body is telling you. There are many other ways to gauge each category and the signs and signals that your body is sending you. These are a starting point but may or may not pertain to you or your unique body and lifestyle. Diving into your personal biofeedback can be helpful in giving you the individualized information specific to yourself.
Tune Into Your Body
FOOD
Simple ways to tune in:
Chew your food completely.
Taste your food.
Set your fork down between bites.
Eat without distractions from electronic devices.
Eat only when hungry.
Stop eating before you are full and pause to see if you're still hungry.
Questions to ask yourself ->
Does the food you eat allow you to feel and function your best?
Do you notice any signs or signals such as digestive issues, scratchy throat, stuffy nose, or bloating?
Do you feel satisfied yet not over full after a meal or snack?
Which foods or food combinations give you the most consistent energy between meals?
FITNESS
Simple ways to tune in:
How does this movement feel for your body DURING the activity?
How does your body feel AFTER a particular type of workout you've engaged in?
Does this activity fulfill what your body needs (strength, flexibility, mobility, balance, core strength, etc)?
How does this movement contribute to my overall goals?
Questions to ask yourself ->
What else do I notice about the exercise I'm engaging in?
Does it increase hunger?
Do I feel accomplished, energized, or have a positive mindset after?
Is it helping me de-stress?
Do I consider how my body feels each day when I go to work out and adjust accordingly based on what I NEED (energy levels, pain, soreness, etc)?
REST (sleep)
Simple ways to tune in:
Do you fall asleep easily?
Do you stay asleep?
How do you feel when you wake in the morning? Rested and revitalized? Tired?
Does your sleep contribute to your energy levels throughout the day?
Is mental clarity impacted by the kind of sleep you're getting?
Questions to ask yourself ->
Do I have a sleep routine that contributes to the quality of sleep I'm getting?
Do I have a sleep routine at all?
What is going well or what needs to change about my current habits surrounding sleep?
RENEW (stress management)
Simple ways to tune in:
How do I react in stressful situations?
Which emotions present themselves on a regular basis for me when stressed?
How resilient do I feel AFTER dealing with a stressful situation?
What is my go-to tool to deal with stress?
Questions to ask yourself ->
Do I have a set of tools I use to deal with stress?
What are my daily habits that help keep me focused and centered?
What does my support system look like?
What needs to change in terms of how I deal with stress?
Next Steps
Recognizing your biofeedback is the first step. The second step is taking those signs and signals and turning them into information you can use. A journal or online tracking system of your choice can be helpful in noticing any patterns that need to be adjusted or modified.
