June 20, 2022 • 2hr 32min

Ido Portal: The Science & Practice of Movement

Huberman Lab

In this episode, Dr. Andrew Huberman interviews Ido Portal, widely regarded as one of the world's foremost experts on human movement. Ido has spent decades studying and synthesizing elements from a vast array of martial arts, dance forms, athletic pursuits, and scientific disciplines to develop a unified theory and practice of movement called "The Ido Portal Method." The conversation explores the deep connections between movement, cognition, and emotion. Ido shares insights on topics including the role of the nervous system in movement, reflexive vs. deliberate movement patterns, and how movement itself can be leveraged to expand other types of skills - cognitive, creative, and beyond. As one of the most sought-after movement teachers alive today, Ido's knowledge can benefit everyone from children to adults, athletes to office workers. The discussion provides a fascinating look at human movement from both scientific and experiential perspectives.

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Key Takeaways

Movement is fundamental to human existence and development. It encompasses not just physical motion, but also the movement of thoughts, emotions, and energy in the body.
Humans have an unparalleled capacity for diverse movement compared to other animals. We can generate an enormous variety of movements, from fine motor skills to large dynamic motions.
The body and brain are deeply interconnected. Movement influences cognition, emotions, and overall wellbeing. A holistic "movement-body-mind system" approach is valuable.
Playfulness and exploration are key to developing movement skills. Being willing to fail, experiment, and push boundaries leads to growth.
Vision and awareness play a crucial role in movement. Practicing different visual focuses (narrow vs. panoramic) can enhance movement capabilities.
Touch and physical proximity are important but often lacking in modern life. Consensual touch and close interaction in movement practices can be very beneficial.
Linear, repetitive exercise has limitations. More dynamic, variable movement practices engage the body and mind more fully.
Movement is a language and form of communication. Dance, martial arts, and other movement practices allow for non-verbal expression and connection.
A movement practice should be an ongoing journey of exploration, not a fixed routine. Continually trying new things prevents stagnation.

Introduction

In this episode, Dr. Andrew Huberman interviews Ido Portal, widely regarded as one of the world's foremost experts on human movement. Ido has spent decades studying and synthesizing elements from a vast array of martial arts, dance forms, athletic pursuits, and scientific disciplines to develop a unified theory and practice of movement called "The Ido Portal Method."

The conversation explores the deep connections between movement, cognition, and emotion. Ido shares insights on topics including the role of the nervous system in movement, reflexive vs. deliberate movement patterns, and how movement itself can be leveraged to expand other types of skills - cognitive, creative, and beyond.

As one of the most sought-after movement teachers alive today, Ido's knowledge can benefit everyone from children to adults, athletes to office workers. The discussion provides a fascinating look at human movement from both scientific and experiential perspectives.

Topics Discussed

Defining Movement (7:49)

Ido explains his broad conception of movement, which goes beyond just physical motion:

Movement encompasses the motion of the body, thoughts, and emotions
It involves both action and stillness
Movement is the entity that ties everything together - the "magic" or "anima"

He emphasizes viewing movement as an open, dynamic system rather than trying to constrain it with rigid definitions. The practice itself defines movement.

The Body-Mind Connection (10:56)

Ido discusses the deep interconnection between body and mind:

We are not just "a brain with a body" but "a body with a brain"
The mind-body dichotomy is limiting; they are an integrated system
Movement is the entity that ties everything together
There are no pure mental or physical processes - everything is connected

He describes the "movement-body-mind system" as a braided experience of action, emotion, and thought.

Approaching a Movement Practice (14:47)

On how to begin exploring movement:

There is no single correct entry point - it's an open system
Can start from the body, or from other perspectives like playfulness
The spine or pelvis can be good physical starting points
Focus on education and bringing awareness to living in a body
Examine what is stopping natural movement from occurring

Ido emphasizes self-inquiry and avoiding getting stuck in fixed patterns or definitions.

Movement in Daily Life (18:08)

On incorporating movement awareness throughout the day:

Pay attention to breath, posture, how you get out of bed
Inject playfulness into routine movements like walking up stairs
Practice "wordlessness" - non-verbal awareness of the body
View the environment as part of the movement system

Small moments of movement awareness can accumulate into a transformative practice.

Stillness, Play and the Environment (21:19)

Ido discusses the interplay of stillness, movement and environment:

Stillness is the background that allows movement to be perceived
The environment is part of our movement system
Playfulness and exploration are key to developing movement skills
Being willing to look "weird" or fail leads to growth

He emphasizes the importance of a playful, exploratory approach rather than rigid routines.

Types of Movement and "Containers" (31:34)

On different categories and approaches to movement:

Distinguish between "movements" (containers) and "movement" (content)
Physical culture categories: internal concepts, partnering, environment interaction, somatic practices, object manipulation
Explore both "big frame" (full body postures) and "small frame" (subtle internal movements)
Avoid getting stuck in fixed patterns - keep exploring new combinations

Discomfort, Failure and Learning (40:50)

On the role of challenge in movement practice:

Discomfort is a necessary part of growth and learning
Failure provides crucial feedback for improvement
Small injuries can help prevent larger ones
A totally "safe" system offers little benefit

Ido encourages embracing discomfort and failure as part of the learning process.

Movement Diversity and Evolution (47:05)

On the importance of movement variety:

Humans can perform an enormous range of movements compared to other animals
Exploring diverse movements leads to new possibilities and adaptations
Mutation and change drive evolution more than "survival of the fittest"
Specialization can be limiting - generalists have advantages

Core Movement and Emotion (1:02:04)

On the connection between core/spinal movement and emotion:

Spinal waves and undulations can unlock stored emotions
The spine is central to our being - "issues are in the tissues"
Small, subtle movements can have profound effects
Core movement practices can help discharge and reframe experiences

Movement as Language (1:12:39)

On movement as a form of communication:

Song, dance and complex language are deeply connected
Movement may have driven the evolution of language
Reading involves subtle movements of speech muscles
Movement is a more fundamental "language" than verbal language

Movement Culture and Community (1:21:39)

On the social aspects of movement:

Gathering around movement is an ancient tradition
Movement practices allow for non-verbal connection
There is value in both collective knowledge and individual exploration
Movement culture provides opportunities for growth through interaction

Vision and Movement (1:38:06)

On the role of vision in movement:

Eyes and head position strongly influence overall movement
Explore both focused and panoramic vision
Distinguish between awareness and focus
Vision practices can improve overall movement capabilities

Touch and Proximity (2:03:05)

On the importance of touch and close interaction:

Modern life often lacks sufficient touch and proximity
Consensual touch in movement practices can be very beneficial
Exploring comfort/discomfort with closeness builds resilience
Touch and proximity are important for emotional and physical health

Visualization and Experience (2:18:13)

On mental practice vs physical experience:

"Visualization" alone is limited - full experiential practice is key
Mental rehearsal can be useful once physical experience is developed
Feedback from real practice is crucial to avoid delusions

Linear Movement vs Open Exploration (2:20:14)

On limitations of linear exercise:

Many common exercises (weights, cardio machines) are very linear
More open, variable movement engages body and mind more fully
Inject variety into standard exercises (e.g. different stances)
Continual exploration prevents stagnation

Conclusion

This wide-ranging conversation provides a fascinating look at human movement from both scientific and experiential perspectives. Ido Portal's unique approach emphasizes movement as a fundamental aspect of human existence that goes far beyond just exercise or athletics.

Key themes include the deep mind-body connection, the value of playfulness and exploration, and viewing movement as an ongoing journey rather than a fixed destination. Ido encourages expanding one's movement practice beyond linear, repetitive exercise to engage in more dynamic, variable, and challenging movements.

The discussion highlights how a thoughtful movement practice can enhance not just physical capabilities, but also cognitive function, emotional wellbeing, and overall quality of life. Ido's perspective offers valuable insights for anyone looking to develop a more holistic relationship with their body and unlock their full human potential through movement.