The Hidden Power of the Basal Ganglia through Cognition, Emotion, Movement and Learning in Harmony
Sep 25, 2025Breath is our most constant companion—an anchor to the present moment. It flows effortlessly in the background of our lives, yet it holds incredible power over our nervous system, our emotions and even the way we move.
Breath is a bridge—a silent, rhythmic force connecting body and mind. Over time, I have developed a deep and intimate relationship with my breath, realising how it shapes not only my nervous system and thoughts, but also my ability to move.
Movement has always fascinated me—not just in its physical form, but in how it emerges from the depths of the brain. Why is it that some actions flow with ease while others require intense concentration? Why do some movements feel automatic while others demand deliberate effort?
This curiosity led me to the basal ganglia.
Nestled deep within the brain, the basal ganglia is an incredible network of nuclei—a powerhouse of coordination, refinement, and execution. It influences nearly everything we do: how we move, process emotions, interact socially, and even how we think. Whether you’re walking, writing, playing music, or resisting an urge to act impulsively, the basal ganglia is hard at work. Paired with the cerebellum, it creates a seamless dance of motion, balance, and cognition.
What makes this small but mighty brain structure so special is its ability to fine-tune every motion and thought, ensuring our actions are precise, efficient, and meaningful. It is, in many ways, the hidden conductor behind the orchestra of our daily lives—allowing us to move through the world with fluidity and grace.
What does this really look like in practice?
How does this inner conductor influence not only our steps and gestures, but also the ways we feel, learn, and flow through life?
Join me as we take a deep dive into the neuroscience behind the Basal Ganglia and explore how this hidden system shapes the effortless rhythm of being alive.
The basal ganglia (BG) is a remarkable collection of nuclei located deep within the brain’s subcortical gray matter. The word basal refers to its position at the base of the brain, while ganglia simply means a cluster of nerve cells.
Think of the basal ganglia as the brain’s hidden conductor—coordinating, refining, and executing movement so everything flows in rhythm. It makes sure actions happen when they should, stop when they shouldn’t, and stay smooth rather than clumsy or erratic.
At its core, the basal ganglia helps us:
✔️ Start movements when we need them (direct pathway)
✔️ Stop movements when we don’t (indirect pathway)
✔️ Refine motor skills and learn new ones
✔️ Develop habits and automatic actions
✔️ Regulate posture and coordination
✔️ Influence emotions, decision-making, and impulse control
From the way you walk to the way you hold a pen, the basal ganglia is quietly working behind the scenes—fine-tuning, balancing, and keeping everything in sync.
The basal ganglia is made up of several interconnected structures, each playing a unique role in fine-tuning movement, learning and emotional regulation:
Caudate nucleus: Involved in learning, memory, goal-directed behavior and habit formation.
Putamen: Coordinates automatic, repetitive movements such as walking, chewing and other routine actions.
Globus Pallidus (GPe & GPi): Regulates voluntary movement by filtering signals, allowing necessary ones through while inhibiting the rest.
Substantia nigra (SNpc & SNpr): Produces dopamine, essential for smooth motion, habit learning and reward processing.
Subthalamic nucleus (STN): Suppresses unwanted movements, ensuring motion stays precise and controlled.
Together, these structures act as a control centre for movement, cognition, and emotion—quietly orchestrating how we act, learn, and respond to the world.
The basal ganglia regulates movement, posture, cognition, and emotions through its strong connections with the cerebral cortex, thalamus, and brainstem. Acting as the brain’s movement moderator, it ensures that actions are smooth, balanced, and controlled—while preventing unwanted or excessive motion.
Its primary functions include:
✔️ Initiating wanted movements (direct pathway)
✔️ Inhibiting unwanted movements (indirect pathway)
✔️ Regulating posture and balance
✔️ Assisting in the learning and refinement of motor skills
✔️ Influencing emotions and cognitive function
In essence, the basal ganglia integrates both motor and emotional signals, shaping not only how we move—but also how we think, feel, and respond to the world around us.
We may not consciously think about our basal ganglia, but it’s always hard at work—keeping our actions smooth, precise, and coordinated. Beyond movement, it also helps regulate focus, habits, and even social behaviour. Here are some everyday moments where you can feel its magic at play:
Walking Without Thinking About It
Have you ever realised you weren’t consciously telling your feet to move during a walk? That's your putamen and caudate nucleus at work. They store learned movement patterns, making walking, cycling or typing effortless—so you can focus on other things like listening to music, holding a conversation or even daydreaming.
Catching a Falling Object Instantly
Knocked over a cup of coffee and caught it mid-air? Thank your direct pathway. It enables reflexive, immediate movements before your conscious mind even registers what’s happening—keeping you coordinated in real life moments.
Learning a New Skill (Then Making It Second Nature)
Think about learning to ride a bike. At first, it feels clumsy and takes effort. But once mastered, you can hop on without a second thought. That’s the basal ganglia transferring control from the cerebral cortex to stored movement patterns, turning practice into muscle memory.
Autopilot Habits
Tying your shoes, brushing your teeth, or locking the front door often happen without you even remembering doing them. The basal ganglia moves these repetitive actions from conscious effort into subconscious ease—freeing up brainpower for bigger decisions.
Playing an Instrument or a Sport
A pianist gliding across keys, a basketball player making a free throw or a dancer spinning fluidly all rely on the basal ganglia. Over time, it refines movement patterns, making them smoother, faster, and more precise.
Suppressing Unwanted Movements
Ever had an itch during a meeting but resisted scratching? That is the indirect pathway of the basal ganglia keeping inappropriate or unnecessary movements in check. When this function falters, as in Tourette’s syndrome, involuntary movements may appear.
Focusing on One Task at a Time
When you’re reading, writing, or listening closely, the basal ganglia helps filter out distractions so you can stay engaged and present. It acts like a gatekeeper, allowing relevant information through while blocking the rest.
Emotional Reactions and Social Behaviour
The basal ganglia doesn’t just shape movement—it also influences emotion, motivation, and decision-making. When you stop yourself from interrupting in conversation, instinctively smile at a friend, or feel rewarded after achieving a goal, the basal ganglia (and dopamine from the substantia nigra) are guiding both your behaviour and your feelings.
In short, from walking without thinking, to catching a coffee cup mid-air, to smiling at a friend, the basal ganglia is always there—fine-tuning movement, emotion, and connection so that life feels seamless.
The basal ganglia maintains movement balance through two critical circuits—one acting as the “green light” that allows movement, and the other as the “red light” that stops unwanted actions. Together, they create a delicate balance that ensures our movements are smooth, coordinated, and precise.
🟢 The Direct Pathway is the green light for movement (Green for Go!)
This pathway initiates movement, allowing us to act voluntarily and with ease.
To start with the motor cortex sends signals to the striatum (Caudate & Putamen). The striatum inhibits the Globus Pallidus internus (GPi) and Substantia Nigra pars reticulata (SNpr).
With the GPi and SNpr silenced, the thalamus is freed to send excitatory signals back to the motor cortex. Dopamine from the Substantia Nigra pars compacta (SNpc) enhances this pathway, making movements smoother and more fluid.
Outcome: Initiates voluntary movement and enhances the ease and flow of motion.
🔴 The Indirect Pathway is the red light for unwanted movements (Red to STOP motor overflow!)
This pathway inhibits movement, preventing excessive or inappropriate actions.
The motor cortex sends signals to the striatum. The striatum then inhibits the Globus Pallidus externus (GPe), which reduces its inhibition of the Subthalamic Nucleus (STN).
The STN becomes active and excites the GPi before the GPi increases its inhibition of the thalamus, reducing signals back to the motor cortex.
Outcome: Suppresses competing or unwanted movements, refining motion control and keeping actions precise.
The direct and indirect pathways work like a finely tuned traffic system. The direct pathway (green light) ensures we can start moving when we need to, while the indirect pathway (red light) ensures we don’t move in ways that are unnecessary, excessive, or disruptive.
Together, they keep movement controlled, coordinated, and efficient—so we can walk, write, dance and react with ease, grace and precision.
While the basal ganglia helps initiate and regulate movement, the cerebellum refines and coordinates it.
The cerebellum is responsible for:
✔️ Balance and posture
✔️ Fine motor control (precise hand movements, speech articulation)
✔️ Error correction in movement
These two brain structures work together seamlessly to ensure movements are precise, fluid, and effortless—whether you’re walking, playing an instrument, or engaging in deep breathwork.
Understanding the basal ganglia and its pathways has transformed the way I view movement and breath. These systems are not separate—they are deeply interconnected, shaping how we move, how we feel, and how we learn.
Breathwork & Movement
Just as the basal ganglia regulates movement, the breath regulates the nervous system. Deep, conscious breathing calms the autonomic nervous system, helping us move with greater control, fluidity, and ease. Breath is both anchor and activator—steadying us when we feel overwhelmed and energising us when we need to rise.
Reflective Practice: Pause now and place one hand on your belly, the other on your chest. Inhale slowly through the nose, letting your belly rise, then exhale gently through the mouth. Notice how your body softens as the breath deepens. Ask yourself: How does movement feel different after just a few intentional breaths?
Body–Brain Awareness
The way we move reflects our inner state. Anxious energy often shows up as jittery, restless movements. Calm, regulated breath, on the other hand, creates graceful, intentional motion. By paying attention to how we breathe and move, we can read our own nervous system—and choose practices that guide us back to balance.
Reflective Practice: Bring awareness to your body right now. Are your shoulders tense? Is your jaw clenched? Without judgment, soften one area at a time. Take three slow breaths and notice: How does your movement shift when your breath and body are calm?
Neuroplasticity & Learning
The basal ganglia, along with the cerebellum, helps us learn and refine new motor skills. Whether you’re holding a yoga pose, practicing mindful breathing, or learning a new sport, these structures help movements shift from effortful to effortless. Over time, practice and repetition carve pathways that allow us to embody flow.
Reflective Practice: Think of a skill you once had to work hard at—tying your shoes, riding a bike, or even typing. Now try it slowly and notice how automatic it feels. Take a deep breath and reflect: What new habit or practice could I begin today, trusting that with repetition, it too will one day become second nature?
From the very first breath we take to every step we walk, the basal ganglia is quietly at work—guiding our movements with precision, balance, and ease. It is the hidden conductor, orchestrating the rhythm of life.
Whether we are walking, speaking, playing, or simply sitting in stillness, the basal ganglia ensures that movement is fluid, refined, and in harmony with our emotions. It is always there—shaping how we respond, how we flow, and how we find our rhythm in the world.
By understanding this silent conductor of motion, we gain a deeper appreciation for the beautiful connection between brain, body, and breath. The more we connect with these, the more we move through life with intention, grace, and awareness.
Pause for a moment.
Take a deep breath.
Notice the subtle ways your body moves.
Feel the energy flow.
Recognise the invisible forces shaping your every motion.
Your basal ganglia is always with you—anchoring your presence, refining your movement and guiding the dance of your journey.
