Fear of Heights....and Falling!

You stand perfectly well on the sidewalk, but if you’re up on a box or ladder, you start to feel wobbly. Ever wonder why?

By: Meghann Koppele Duffy ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ 

It's Falling not Heights

The fear of heights is common, but what most people are actually experiencing is the fear of falling — a subtle but important distinction. The fear of falling is hard-wired into us; it’s one of only two fears we’re born with (the other is the fear of loud noises). Even newborns demonstrate a fear of falling, which is thought to be an evolutionary adaptation to keep us safe.

When working with clients on exercises that challenge balance, there’s often a natural fear of falling. The best way to ease that fear is through thoughtful progressions that help clients feel more secure — both physically and neurologically. At The Neuro Studio, we use science-backed strategies to help clients gradually build confidence and stability.

If you're teaching Pilates, start with positions that provide four solid points of contact, like long stretch on the reformer, before progressing to more unstable variations, such as standing splits. From there, challenge them further with three points of contact — try having one hand reach forward while the other remains on the bar. 

But three points of contact isn’t limited to touch. You can create “sensory anchors” by incorporating visual and vestibular input. For example, in reformer lunges, pressing the front knee gently into the footbar can boost proprioceptive feedback. Even more effective might be assigning a specific visual target — or using a head-mounted laser to guide movement. These tools deliver precise input that builds confidence, stability, and control, and may allow you to gradually reduce tactile support. For more on progressive balance training, check out our workouts or just email us at [email protected].

Why does fear spike when the view changes?

Fear of falling is often tied to disorientation — our brains aren’t used to processing the world from new visual angles. Even standing on a Wunda Chair during Going Up Front can feel disorienting — not because it's high, but because the view changes. If you're 5’6”, your brain is calibrated to standing, sitting, or lying on the ground — not standing 18 inches higher. Even a side plank with upward gaze can throw things off if the vestibular system isn’t fully integrated.

To help clients locate their head in space relative to their pelvis or feet, use simple tools like a theraband, a weighted hat, or even light tactile input to the head. These strategies can be game-changing. And don’t overlook the visual system — constantly looking up can cause neck overextension, especially in those with a narrow visual field. A better option? Have clients briefly close their eyes, then select the first visual target they see upon opening them. Use that target as their anchor, asking them to move slightly above or below it, depending on the movement direction.

As teachers, it’s essential not to dismiss fear — but to guide clients through it using smart progressions and just the right amount of sensory input. (Too much is still too much.) And neurologically, helping someone overcome a fear delivers a dopamine surge — that feel-good brain chemical that supports memory consolidation. Over time, that memory helps make challenging balance work feel less intimidating and more achievable.

Want to learn more about balance, fear of heights, and neuroscience check out our courses.