Takeaway: Understanding and facing self-limiting beliefs can help restore self-confidence and self-trust.

Have you ever limited your movement because of an injury? We have. Due to a recurring knee injury, Nicole thought, and over time decided, she would no longer do full squats. You know the one where you’re standing and you drop your hips behind and below your knees? That was completely off limits . . . until it wasn’t. In this article, we share how Nicole went from off limits to beyond her limits by revealing, facing, and making friends with self-limiting beliefs. She shares how her chronic knee injury helps restore confidence and trust in herself. 

Suffering is Optional

It’s said that pain is a part of the human condition, but suffering is optional. When we hurt ourselves, it’s awful. Along that unpleasant path lies a minefield of physical and psychological blockages interfering with our capacity to rebuild a pain-proof body. There’s the initial inflammatory response, plus a cascade of limiting movements and mindsets that instigate a defensive, healing mechanism. This is helpful and required for restoring integrity to the afflicted area. However, if the injury is not healed fully and functionally, not only does that area of the body begin to malfunction, but a butterfly effect of asymmetrical and compensatory misalignments also takes hold in the body and mind.

Our posture, our movements, and the limitations we put on our actions often suffer and we begin to move less and feel worse. The good news is we can regrow a body with greater physical and psychological resilience following an injury. Research continues to reveal that it’s never too late to heal the pain of a past trauma or injury. 

For Nicole, there was a moment when she realized she was limiting herself because of a fear of hurting herself—again. That fear was initially protecting Nicole, but over time, the fear prevented her from doing things she loved. After years of slowly removing movements from her repertoire, Nicole started to worry: Was this how it was going to be for the rest of her life? Was she just going to move less and less and feel more and more scared to move? Frightening! Nicole started to get curious about the fear of hurting herself again. She wondered how she could use feelings of hurt and fear to actually help her instead of limiting her. How could Nicole protect herself and go beyond self-imposed limits? Nicole started gently, mindfully, and cautiously introducing scary movements that, in reality, didn’t hurt at all. With wise guidance, repeated practice, and more patience, she realized she could do things she thought she couldn’t. Nicole asked herself, “How many other ways do I stop myself before I even try because I’m scared?” 

As Nicole regularly practiced and slowly progressed deeper into the squat, the friendlier it felt, and the more her body confidence grew. She began recreating a new relationship with her body and a renewed sense of trust in herself. Turning toward and being with the fear of hurting herself—again and again—is changing how she cares for herself, how she cares for others, and how she moves her body through the world. Nicole is learning that she is not done with feeling scared of hurting herself. Yet with practice, she can trust herself to go beyond what she thinks she can do. 

Is there anything you tell yourself you can’t do anymore? Something you stop yourself from doing because you’re scared of what might happen? And would you be willing to mindfully and compassionately start creating a new possibility?

Whether the full squat seems scary or not, regularly practicing it is worth considering. Here’s how to do it safely and reap all the rewards of dropping your seat to your feet.

Deep Squat 101

A full or deep squat is defined as a position when the knees are fully flexed and the back of the thighs rest against the calf muscles while keeping the heels flat on the ground. It’s not for everybody, and we suggest working your way down gradually, especially if it’s been a while or if you are healing in your hips, knees, ankles, and/or back.

The deep or full squat is controversial, and many warn it’s a risky position for the knee. However, research has “failed to reveal any association between deep squatting and injury risk.”¹ 

In fact, “Squatting at high flexion angles may actually have a protective effect on ligamentous structures . . . The deep squat can actually contribute to greater muscle activation and development, improved functional capacity, and better athletic performance . . . There is little reason to avoid this exercise provided no medical contraindications exist.”¹ 

The deep squat has also been reported to improve digestion, improve ankle and hip mobility, build a stronger and more stable lower body, improve posture, and reduce back pain. Squatting is a fundamental human movement pattern that involves nearly every muscle in the body and, when practiced regularly, provides ease of movement for daily tasks.  

Get Your Squat On

If you are willing and ready to experience some of the benefits of a deep, full squat, here’s how to get there gradually and safely.

Start with support. Nicole couldn’t drop into a full squat without breaking into a full-fear sweat. So, she slowly and compassionately progressed with the help of blankets, bolsters, and blocks. She generously gave herself the support she needed and would increase her challenge only when she felt it was getting easy.

Begin with your feet slightly wider than hip-width apart and your feet turned out (begin at about 45 degrees, making sure your knees are pointing in the same direction as your toes). Bend your knees and sit your hips back and down as far as you’re comfortably able to go. This is where you may need to place a blanket, bolster, pillow, or yoga block under your sit bones. Sometimes, it’s helpful to practice against a wall or couch for additional back support, or to hold on to a countertop or chair to assist your balance. If you notice you can get low but your heels are lifting off the ground, place a towel or blanket under the heels to give yourself support until you are able to rest your heels on the ground.

Once you squat into your fullest version of a squat, you can intensify the move by bringing your elbows inside your knees and pressing your palms into a prayer position at your chest, performing what yogis call malasana. Press your elbows out against your legs and lift your chest up toward your thumbs. Narrow or broaden your stance to be sure there is no pain in your knees.

When you’ve arrived at your best squatting shape, maintain your position for three deep diaphragmatic breaths. Allow a friendly progression to occur over days, weeks, and months of practice, gradually releasing the bolstering support and increasing how long you hold the squat.

Beyond Self-Limiting Beliefs

For Nicole, getting into the full, deep squat was—and still is—an ongoing practice of stepping out of her comfort zone. Each time she even thinks of going into the full squat, her fears still come up. What’s different than her past pattern of avoiding the fear of being hurt is that she chooses to be with her feelings again and again, and remembers and affirms, “I am safe.” Every time Nicole goes beyond a self-limiting belief, she is choosing something new to believe in.

Maybe you share the same self-imposed limitation of the deep squat or perhaps you have a belief about yourself, the world, or others that is holding you back in some way. Are you ready to go beyond your comfort zone and start questioning your beliefs about what you can and can’t do? If so, the first step is getting curious. Is there something you want or wish you could do or have? Notice familiar themes or thoughts that may be holding you back from it. There may be a limiting belief in those repetitive thoughts.

Now, get curious about that belief. Is it true? Did you always think that way? When did you change your mind? What would happen if you were to go beyond that belief? Are you willing to think in a new way? Choose something new to believe. Finally, take the simplest, easiest step in the direction of your new belief. And do it again and again until you begin to change your mind, your body, and how you feel. Author Esther Hicks says, “A belief is only a thought you keep thinking.” You are the chooser of your life, and each limiting idea you uncover can be used on your behalf to recreate your body, mind, heart, and life in the image of your greatest imagination! Choose your thoughts and beliefs on purpose. 

Note

1. Brad Schoenfeld and Mary Williams, “Are Deep Squats a Safe and Viable Exercise?” Strength and Conditioning Journal 34, no. 2 (April 2012): 34–6, https://journals.lww.com/nsca-scj/fulltext/2012/04000/are_deep_squats_a_safe_and_viable_exercise_.6.aspx.