Dance: Pre-performance tips you SHOULD be following

1. Breath 

Breathing very fast and not filling up your lungs completely results in the engagement of the sympathetic nervous system - which is the system engaged during times of crisis. It activates the physiological changes related to the Fight-or-Flight response. Many people tend to use this system especially when experiencing stage fright. 

 

Breathing slowly, fully engaging your diaphragm, will make the parasympathetic nervous system to be engaged instead. This system is considered the "rest and relax" system of the body, bringing it back to homeostasis (stable conditions) after the Fight-or-Flight state. It induces the release of the neurotransmitter acetylcholine which lowers your heart rate allowing you to relax. 

 Tip: Breath in for 6 seconds and breath out for 6 seconds as well. Do this at least 4 times, focusing on your breathing and not on the external noises. 

2. Visualize

Visualization of movement activates an area of the brain called "Pre motor cortex". This area is intimately involved in selecting a specific movement or sequence of movements from the repertoire of possible movements. It is not connected to the physical movement itself, but rather with the decision of which movement to follow. It's basically the area that "plans movement". Hence, when visualizing your own performance you are creating neural pathways in your brain as if you were physically doing it. Then, when you do perform the dance (or the skill you are visualizing yourself completing) it is easier for the body to follow since the "decision-making" system has already determined what paths it will follow. Visualizing will also enhance your focus, self-discipline and self-confidence (plus, you are giving your body some rest before performing!)

Tip: Find a quiet place and sit down. Close your eyes, and whether you are listening to the music or not, engage all your senses in the visualization. Remember how a specific movement makes you feel, remember your transitions and let yourself fully immerse in the visualization. 

For more info, refer to http://www.ncbi.nlm.nih.gov/books/NBK10796/

3. Warm up and Stretch 

Many people don't warm up and stretch properly before performing. Stretching up correctly can help you reduce the risk of injuries (note I don't say it completes helps you prevent them) given that stretching increases the range of motion about a joint and reduces the stiffness of the muscles. You should also focus on dynamic stretching, rather than static stretching. Static stretching means to hold a specific stretch for 45 seconds or more. Much research has been done on athletes which shows that static stretching actually decreases power and strength in your muscles. Dynamic stretching focuses on speed, strength and power. My suggestion is to find an adequate balance for your own body. When holding a stretch, keep it no longer than 30 seconds per muscle, and always aim at stretching every part of the body (arms, legs, neck, core, ankles, feet). Stretch enough for the flexibility you need during your performance.

In 2012, the Scandinavian Journal of Medicine & Science in Sports, published an articled that focused on 104 case studies about static stretching. The results showed that stretching more than 45 seconds can decrease power by 2%, muscular strength by 5% and explosive performance by 2% for up to two hours.

For more info, refer to http://www.ncbi.nlm.nih.gov/pubmed/22316148

VERY IMPORTANT: Most dancers forget to stretch AFTER performing. Stretching after performing helps you increase your flexibility (given that your muscles are already very warmed up). Flexibility requires discipline too. 

 "To dance, put your hand on your heart and listen to the sound of your soul." - Luigi

And in the spirit of this day, to everyone that loves, enjoys, shares, teaches, appreciates and supports dancing in any form...

HAPPY INTERNATIONAL DANCE DAY !!!!!!

Por qué bailar te hace feliz? Las endorfinas no son toda la historia

* English version below

¿Conoces la verdadera relación entre ejercitarte (bailar) constantemente y el sentimiento de felicidad y bienestar que te da?

Estoy segura que a estas alturas ya te sabes de memoria la típica respuesta que la gente da ante esa pregunta: "Al ejercitarte tu cuerpo produce endorfinas dándote un sentimiento de bienestar y euforia." Suena totalmente lógico... ¿cierto? Sin embargo, hay MUCHISIMO más que entender detrás de la relación entre ejercitarse y sentirse feliz.

1) Liberación de BDNF (Factor Neurotrófico Derivado del Cerebro)

Cuando empiezas a hacer ejercicios, el latido de tu corazón y respiración aceleran. Tu cerebro identifica este momento como "estrés", estado que se conoce también como "Reacción de lucha o huida". Tu cuerpo cree que estás en estrés entonces te da la energía necesitaria para luchar contra tu enemigo o escapar de la fuente del estrés. En ese momento se libera la proteína BDNF. Esta proteína actúa como un protector en contra del estrés, repara las neuronas de memoria y actúa como un botón de reinicio. Esto explica por qué después de ejercitarnos o bailar, sentimos que tenemos un segundo comienzo del día. Después de hacer ejercicios nuestras ideas tienden a ser más claras y nos sentimos más en calma.

2) Liberación de Endorfinas

Endorfinas: Sustancias bioquímicas que se distribuyen a través de tu sistema nerviosa y que interactúan con tus receptores de opiáceos, reduciendo la percepción del dolor. Es por esto que las endorfinas tienen un efecto analgésico.

Dado que tu cerebro ha reconocido el momento en el que empiezas a hacer ejercicios como un momento de estrés, tu cuerpo liberará endorfinas para minimizar la incomodidad del ejercicio. Es por que que eventualmente, el dolor cesa. La liberación de endorfinas también activa a las neuronas que se encuentran en el área tegmental ventral (ATV) de tu cerebro, el cual induce la liberación de dopaminas. Las dopaminas son neurotransmisores que causan una sensación de placer y euforia. 

Las endorfinas son compuestos similares a la morfina y, aunque no son adictivas en la mayoría de personas, con el tiempo puede ser que necesites más ejercicio para alcanzar el mismo nivel de euforia y bienestar. 

3) Runner's High

Aproximadamente 5-10% de personas que hacen ejercicios aeróbicos intensos llegan a experimentar un tipo de euforia conocido como "runner's high". En su caso, ejercitarse intensivamente induce también la liberación de endocanabinoides (moléculas producidas naturalmente por tu cerebro que son similares al cannabis).Los endocanabinoides y endorfinas activan las neuronas en el ATV, liberando dopamina y haciéndote sentir eufórico.

Cuando las neuronas de dopamina son repetidamente activadas por la misma actividad (o sustancia), se observa un pequeño riesgo de adicción. Sin embargo, sólo el 3% de personas verdaderemente experimentan addición al ejercicio (*nótese que adicción significa necesitar más con el tiempo para llegar a sentir el mismo tipo de placer Y que cuando la actividad o el consumo de la sustancia paran, síntomas como ansiedad e insomnia aparecen).

Ahora entiendes mejor por qué bailar (ejercitarte en general) constantemente te hace sentir feliz. Al hacer cualquier tipo de actividad física tu cerebro está definitivamente más activado como se puede apreciar en la foto de arriba.

En conclusión?...     NO PARES!

Why dancing makes you happy? Endorphin release is not the whole story.

Do you know the true relationship between exercising (dancing) at a regular basis and the feeling of happiness and wellness it gives you?

I am sure that you already now by memory the typical answer people give to that question: "When exercising your body releases endorphins giving you a feeling of well-being and euphoria". It sounds pretty logical... right? However, there is so MUCH MORE to understand behind the relationship of exercising and feeling happy. 

  

1) Release of BDNF (Brain-Derived Neurotrophic Factor)

When you start exercising, your heart beat increases and so does your breathing. Your brain identifies this moment as "stress", or the so called "Fight or Flight" state. Your body believes you are in stress and will give you the energy you need to either "fight your enemy" or "fly away" from the source of stress. The protein BDNF (Brain-Derived Neurotrophic Factor) is then released. BDNF acts as a protector from stress, repairs memory neurons and acts as a reset button. Wonder now why you feel like you get a second start of the day after dancing or exercising? This is why after exercising your ideas will feel clearer  and you will feel at ease.

2) Release of Endorphins 

Endorphins: Biochemical substances distributed throughout your nervous system that interact with your opiate receptors reducing the perception of pain. Therefore, endorphins have an analgesic effect.

Given that your brain has recognized the start of your workout as a moment of stress, it will induce the release of endorphins in order to minimize the discomfort of exercising. That is why eventually during your workout you stop feeling pain. The release of endorphins also activates the neurons in the VTA (Ventral Tegmental Area) in your brain which release the neurotransmitter dopamine. Dopamine causes you to experience pleasure and the feeling of euphoria.

Endorphins are morphine-like compounds and, although they are not addictive in most people, over time you may need to exercise more in order to achieve the same type of well-being feeling and euphoria. 

 

3) Runner's High

About 5-10% of people who do intense aerobic exercises get to experience the type of euphoria called "runner's high". In their case, exercising intensively results in the release of endocannabinoids (brain's natural cannabis-like molecules) too. Endocannabinoids and endorphins both activate the neurons in the VTA, releasing dopamine and making you feel euphoria. 

When VTA dopamine neurons are repeatedly activated by the same activity (or substance), some risk of addiction is observed. However, about only 3% of people truly experience genuine exercise addiction (*note that addiction means needing more over time in order to feel the same pleasure AND that when the activity or substance consumption stops, symptoms such as anxiety and insomnia appear.)

Now you understand better why dancing (exercising in general) at a regular basis makes you feel so happy. When doing any type of physical activity your brain is definitely more active as can be appreciated in the picture above.

In conclusion?...  CONTINUE EXERCISING!