Why Variability is Good for Health

Variability is one of the main qualities that EightOS practice cultivates. Our practice promotes variability on the physical level, through movement and breathing, but also on the cognitive level, through perception, learning, and communication. But why is variability so important and how does it affect health and well-being?

 

Variability Promotes Adaptability and Resilience

One of the main benefits of variability is that it increases adaptability and resilience. Multiple studies indicate that the most robust biological systems also have a high level of heterogeneity and diversity, both structurally and dynamically. This variability can be observed at multiple levels and scales. A highly diverse ecosystem is more likely to thrive than a fragile, homogenous landscape. A living organism that can operate at multiple scales and quickly change behavior will be more likely to survive and adapt to external perturbations.

In addition to being aware of one’s own heartbeat and breathing, one must also be perceptive to global trends and larger external threats. Excessive focus on internal processes makes us vulnerable to the environment; excessive focus on external events makes us too numb to ourselves. The dynamical balance is somewhere in between, and it can be actively practiced through variability of perception and movement.

For instance, in the schema above, variability is exemplified by the constant shifting between a general, zoomed-out perspective (giving attention to general patterns) and a specific, zoomed-in perspective (focusing or exploring details). On the level of the physical movement, variability can be expressed by the ability to move slow and fast, big and small. The ability to operate in these different scales and realms makes it easier to be sensitive to all kinds of perturbations: from the smallest early symptoms of fatigue and disease that may be fixed through breathing to lifestyle changes or dramatic environmental events that require bold, quick, and effective responses.

 

Variability Can Reduce Stress through Breathing and Heartbeat

Variability can also mitigate stress and reduce its load on the body. Stress can be expressed in multiple different ways: muscle tension, faster breathing and heartbeat, dilated pupils, tunnel vision, etc. An obvious way to fight stress is not only to remove or avoid the actual causes but also to change one’s reaction. The human body already has multiple subconscious ways to deal with stress: involuntary shaking, laughter, and crying help reduce muscular tension. However, there are also subtler ways of reducing stress through modulating breathing and heartbeat. How can one modulate breathing and heartbeat to reduce stress?

A very obvious way that we’ve all heard about is to breathe slower and deeper. This kind of breathing stimulates parasympathetic nervous system that is responsible for regeneration and bringing the body into a calmer state. It will also affect the heartbeat, helping the body relax and alleviate the stress symptoms. The problem with this approach, however, is that it’s quite difficult to implement. We all know it works, but we have all probably had an experience where we simply forgot to do it because the circumstances were too overwhelming. That’s why it really helps to approach it from the perspective of variability.

Heart Rate Variability (HRV) and Respiratory Sinus Arrhythmia (RSA) are the two measures frequently used in healthcare, sports, and fitness as the indicators of stress and resilience. HRV represents the variability of time that passes between the heartbeats; RSA represents the lengths of inhales and exhales. In fact, RSA affects HRV because exhaling activates our parasympathetic system, slowing our heartbeat, while inhaling activates our sympathetic system, speeding it up. As we inhale and exhale, the distances between the heartbeats change. Longer exhales and shorter inhales will increase variability both for RSA and for HRV. The higher this variability, the more connected the various systems of the body are, the better it is positioned to deal with stress. Lower HRV (and, thus, RSA) is associated with a higher level of stress. Higher HRV (and RSA) indicates lower stress and better recovery. Moreover, studies have shown a decreased level of RSA in response to a traumatic reminder and an association between low baseline RSA and sustained conditioned arousal in PTSD. Low vagal tone may account for deficient arousal and emotion regulation capacities often observed in PTSD [2] [3].

The nature of this variability also has nuances and can be measured through fractal analysis of HRV data. For instance, when the level of variability is high but the nature of these deviations is repetitive, the body is in a regenerative state but is not very sensitive to the external environment (which can be detrimental in the long term). When the level of variability is high and it is fractal in nature (small-scale deviations are similar to the large-scale ones), the body is sensitive both to the small perturbations and to the big ones, which means it’s integrated on multiple scales and is much more adaptive and resilient in addition to having a better anti-stress response.

 

 

The assumption here is that we can put the body into a highly adaptive, resilient state through modulating the breathing and heartbeat. Just like slow breathing has an effect on the state of mind and smiling can lead to a better mood, we can also produce a higher level of adaptability through fractal breathing and movement.

To do that, one can try going through three different breathing patterns in the period of two minutes. Starting with a standard breath (30 seconds), then slowing down for another 30 seconds, then accelerated deep breathing (for another 30 seconds), finishing with a period of 30 seconds where each of the 3 previous stages is given 10 seconds each. This will “fractalize” breath and heartbeat and put the body in a state where it’s sensitive both to small perturbations (through slower breathing and expanded range of attention) as well as to more significant changes (through the fast, deep breathing). Practicing this type of breathing on a regular basis will accustom the body to various modes and teach it to activate any of those regimes depending on the situation (or to mix all of them at once, if needed).

Our approach to variability in movement is based on fractal variability observed in breathing and heartbeat and extends the ideas of natural adaptive dynamics into the realm of physical practice and interaction.

 

Variability and Cellular Health

Myokines are cytokines or peptides released by muscle fibers during contraction, and they play a crucial role in mediating the beneficial effects of physical activity on various bodily systems. Variable movement, which involves engaging in different types of physical activities with varying intensities and patterns, can significantly influence the release and diversity of myokines.

When you engage in variable movement—such as mixing aerobic exercises with strength training or incorporating flexibility routines—you stimulate different muscle groups and fiber types. This diverse activation leads to a broader spectrum of myokine release compared to repetitive or monotonous exercise routines. For instance, endurance activities might promote the secretion of certain anti-inflammatory myokines like IL-6 (in its acute form), while resistance training could enhance the production of others that support muscle growth and repair [4].  Myokines contribute to the regulation of energy expenditure, insulin sensitivity, muscle physiology, lipid metabolism, and overall metabolism [5]. ​Exercise-induced myokines, such as BDNF, have been shown to improve cognitive function, mood, and memory [6]. ​

Moreover, this variability not only optimizes overall health benefits but also enhances metabolic regulation, immune function, and even cognitive processes through these signaling molecules. In essence, embracing variable movement is akin to orchestrating a symphony where each type of exercise contributes unique notes to create a harmonious balance within your body’s physiological landscape via myokine pathways.

 

Conclusion

The interplay between movement variability, myokines, and breathing techniques offers a fascinating approach to trauma healing. Movement variability is not just about physical flexibility but also reflects adaptability at multiple scales—both physiological and psychological. Myokines, which are produced during varied movements, contribute to maintaining the body’s resilience by enhancing its chemistry and activating reward circuits that encourage dynamic states. Breathing techniques further modulate this process by introducing rhythmical changes that prevent monotony in respiratory patterns. This high variability in breathing can help reduce trauma’s impact because it mirrors the natural fluctuations found in healthy systems. When individuals practice these variable states of movement and breathwork, they engage with their environment more sensitively without being overwhelmed or disconnected. This concept aligns with fractal principles where each scale—from cellular processes like myokine production to broader behavioral adaptations—reflects a pattern of diversity essential for health. By integrating these practices into daily routines, one can cultivate both mental agility and emotional regulation capacities often compromised by trauma. Ultimately, embracing this multifaceted approach allows individuals to navigate different states effectively while fostering an internal landscape conducive to healing—a dance between stability and change that echoes life’s inherent complexity.

 

References:

[1] Biological robustness, by Hiroaki Kitano (2004)

[2] Low Respiratory Sinus Arrhythmia and Prolonged Arousal in Posttraumatic Stress Disorder: Heart Rate Dynamics and the Physiological Regulation of Emotion” by Sack, Hopper, and Lamprecht (2004).

[3] Resting respiratory sinus arrhythmia and posttraumatic stress disorder: A meta-analysis by Campbell and Wisco (2019)

[4] Changing Levels of Myokines after Aerobic Training and Resistance Training in Post-Menopausal Obese Females: A Randomized Controlled Trial, by Kang, Park, Lim (2020)

[5] Physical Exercise and Myokines: Relationships with Sarcopenia and Cardiovascular Complications, Barbalho et al, (2020)

[6] A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor, by Szuhani, Bugatti, Otto (2016)