Got Rhythm?

By Carolyn Wood, FAIS, BCIAC

Gershwin was right: We've "got rhythm—who could ask for anything more?" With a better understanding of our rhythms, we can improve mental and physical performance, slow aging, improve our mood and allow medications to work more efficiently.

Bodily rhythms, regulated by various biological clocks, are affected by genetic makeup, physical environment, and solar, seasonal and monthly activity. They influence bodily change by affecting blood pressure, blood coagulation and flow, and myriad other functions. Chronotherapy—medical treatment corresponding to a person's biological clock—is used in the diagnosis and treatment of many disorders including allergies, asthma, arthritis, cancer, angina, heart attack, stroke, hypertension, ulcers and epilepsy.

Body rhythms

Three basic rhythms affect us. Infradian rhythms take more than a day to complete one cycle; circadian rhythms take about a day; and ultradian rhythms complete many cycles in a day. Ultradian rhythms modulate mental, physical and emotional systems. These include physiological functioning, brain hemisphere dominance, body side dominance and physical activity.

Recent research shows that humans have been genetically programmed to operate on a rest-activity cycle, also known as the Basic Rest-Activity Cycle (BRAC). In a quiet, neutral environment, people show a definite 90- to 120-minute cycle of physical energy and ability. This ultradian cycle is a fundamental and essential characteristic of the life process itself, regulating all the major mind-body systems of self-regulation.

Everyone knows that being your best in work, play and general health requires being well-rested, but few people get the 8-9 hours of sleep required. Even fewer take essential ultradian rests throughout the day. Many have completely lost touch with the basic need for periods of rest and recovery, repeatedly ignoring signals that it's time to take a break.

Body language

The body sends us signals, alerting us that it is time for recovery from the depleting exertions of the performance stage of the ultradian cycle. There are four levels:

Level I—The first stress level is marked by subtle signals such as wanting to stretch and move; yawning and sighing; wanting a snack; the call of nature; the inability to concentrate as well as before; and the inability to "find the right word." Many are not aware what these signals mean and, driven by the demands of the task, ignore them. We continue on, overriding the needs of our bodies, unaware that we have given our brain the clear message that external needs are more important than keeping our bodies functioning smoothly. We have turned on the stress response system and put ourselves into stress.

Level II—A jolt of adrenaline revives energy; a shot of endorphin (internal morphine) makes us feel good even though we are in a state of stress. We have a surge of renewed energy—our "second wind." This is the nature of the stress response system. The problem is that many do this continually throughout the day, depleting resources and impairing normal physiological functions.

Level III—Although invigorated, we are running on empty. Having ignored the signals to replenish essential body resources and continuing to deplete those resources, memory, perception, performance emotions and physical functioning falter. Judgment errors, fatigue, clumsiness, mood swings, forgetfulness, slips of the tongue and social gaffes are some of the common signals of Level 3 stress. We know the symptoms; we just don't realize that they are caused by overriding our ultradian rhythms.

Level IV—Continual Level 3 stress causes a flood of powerful, damaging stress chemicals and the effects of poorly functioning systems take their toll. Physically and mentally exhausted, symptoms progress to more serious stress-related disorders including insomnia, high blood pressure, heart disease, stroke, immune system dysfunction, depression, anxiety, breakdown and a shortened lifespan.

Work smarter

Ninety percent of all doctor visits are for stress-related disorders. Essential hypertension—high blood pressure with no underlying physical cause—afflicts 29% of Americans. It is a leading cause of stroke, one of the six leading causes of death in this country. And stress is the major cause of hypertension.

We need a healthy balance of stress in order to perform. Peak performance depends on optimal levels of stress. Too little stress and you won't get out of bed: a true Seattle slug. Too much stress and you become anxious, psyche yourself out and perform poorly.
To be at your best you need to take a break every 90 minutes or so. Continue to ignore the need to take a break and, at the very least, you will have stress symptoms; at the worst, you will have major illness.

It makes no sense to be busy every minute of the day. Taking a 20-minute break every 90 minutes or so allows the mind and body to recover, replenish internal supplies, integrate cognitive ideas, and create the ideas and energy needed to optimize the next active period.

We need to recognize and respect our own rhythms of peak performance and need for healing rest and recovery. Know when you are at your peak efficiency for learning and working. The message is clear: If we are at all interested in maximizing mental and physical performance, we must become aware of and make intelligent use of our ultradian rhythms.

Take advantage of your natural peaks and valleys. Pay attention to your ultradian rhythms to capitalize on your strengths and make effective use of your recovery times. Being aware that you are entering the performance phase of the ultradian cycle enables you to enhance overall performance by focusing on demanding tasks while energy and alertness predominate. Utilizing the 20-minute rejuvenation phase of the cycle replenishes resources, enabling peak performance when energy and alertness rise again.

Work smarter, not harder.