In the last post I described the stress response and how living in a near constant state of “flight or fight” has adverse affects to our health and well being. Now I will share with you the secrets of the antidote- the relaxation response. In the 1960’s Dr. Herbert Benson of Harvard Medical School coined the term the “relaxation response” as he was researching ways to reduce stress. He quickly realized that some of the techniques that worked were nothing new; people of all cultures have been reducing stress in their lives for centuries using prayer, yoga, chanting, and repetitive motion.
If we remember that the sympathetic branch of the autonomic nervous system is like the “gas pedal,” then the parasympathetic branch is the “brake.” For the brain to recognize the signals that the danger has passed is one thing, but for a nervous system that is overloaded and overstimulated we sometimes have to actively take measures into our own hands to calm our body systems and reassure our brain that all is well.
Modern day scientists have been able to prove that enacting the relaxation response can in fact lower heart rates, blood pressure, and oxygen consumption. It can help reduce symptoms of various health issues such as hypertension, depression, anxiety, arthritis, even cancer and the aging process. There have even been links to genome activity where fundamental physiological changes are being made to counteract the affects of stress such as anti-oxidation (the fight against free radicals) and a systemic anti- inflammatory response.
“Remember that breath walking – as with any meditation technique – should not be pursued with a grim determination to ‘get it right.’ The point is to cultivate openness, relaxation and awareness, which can include awareness of your undisciplined, wandering mind.” Andrew Weil
Dr. Benson recommended to fellow psychologists a simplistic meditation technique to teach their patients. Once or twice daily to sit in a relaxed position for 20 minutes with their eyes closed and repeat a sound or word as they breathe. If they notice their thoughts begin to stray, realize it is normal and expected, but try to return focus to the repetition. This was one technique that could be successful, but he explained that “anything that breaks the train of everyday thought will evoke this physiological state.” This would include such varied things such as progressive muscle relaxation, practicing yoga, knitting or crocheting, painting, playing musical instruments, or participating in repetitive sports such as running- the runner’s “high” could be attributed to the soothing repetitive beat of their footfall.
One of the most important things he noticed and imparted on the psychologists was that a technique which was successful for one patient to enlist the relaxation response, would not necessarily be a “one size fits all” for all patients. It would be far more effective to match the technique to their personality. For example, a practicing Catholic might achieve relaxation from the reciting of the Hail Mary, while a type A athletic person would be better served to choose running or rock climbing.
“What I dream of is an art of balance, of purity and serenity devoid of troubling or depressing subject matter – a soothing, calming influence on the mind, rather like a good armchair which provides relaxation from physical fatigue.” Henri Matisse
The most crucial part of these activities would be setting your intention. Without that, you could recite a prayer or mantra, or run, or go through a whole series of yoga poses and still be focused on stressful thoughts. If you can set your goal of relaxation, of enacting this life saving branch of your nervous system, you will be far more successful in achieving it. I find it helpful during calming activities to recognize the slowing of my heart rate, the deepening and ease of my breath, the loosening of my muscles. To become hyper aware of body systems in this way will take time, but once you do, you will notice where you carry tension, what kind of events or situations have the potential to cause you stress, and when it’s time to put on your “brakes.” And with practice, getting into the “zone” during your chosen techniques will come much faster and much more naturally.
Just think about that. Right now, you have the power to do something so good for your health. We all know how eating right and exercising are good for us and important preventative medicine, but it takes a lot to change those habits, and they can begin as unpleasant undertakings. To enact the relaxation response is something that most people can take pleasure in! Who doesn’t love a bath, a quiet corner with a cup of tea and a book, a lounge chair on a beach, or a massage? Even being able to sit comfortably and take some deep breaths while thinking pleasant thoughts seems like something doable for anyone, at any time, without costing a thing.
While there are almost unlimited possibilities for techniques to enact the relaxation response, it’s important to not fall into a “trend” trap. These days it may be tempting to follow Instagram yogis with their beautiful beach postures, or attempt transcendental meditation only because it’s the choice for a lot of celebrities. It is imperative that you seek out and find techniques that work for you because they actually work, not because they are supposed to work.
Here’s where I come in. This is fast becoming a passion (bordering on obsession) of mine, and I LOVE the idea of researching a vast array of relaxation techniques. I am familiar with quite a few, but I am excited to learn and to try as many as I possibly can and I will share my findings with you. Together we will absolutely find some ways for you to find your zen.
References
American Psychology Association “The Power of the Relaxation Response”
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