The relaxation response is the state in which your organs and glands are at rest. When this relaxation response kicks in we feel safe, without fear and we are at peace. When this relaxation response kicks in, hormones actually block the bodies response to stress. This process occurs in the Nervous System. The relaxation response is occurring in the parasympathetic nervous system and is also characterized as the rest and digest system. We have to completely get out of Fight-or-flight (the sympathetic nervous system).
Problem is, most of us stay in a constant chronic state of fight-or-flight, or sometimes I like to call it the “I’m ready and anticipating threat”. Anticipating threat is a hyper sense of responsibility, and for first responders, nurses, police officers, teachers, mothers or fathers leaving the workforce to teach their children, chronically ill, teenagers, military, UPS drivers, caregivers and individuals going through a world-wide epidemic that has been long enduring and is ever evolving, has created chronic stress for most of us.
Even if you have a great internal faith, all the hope in the world, imbalances caused from stress and stressors both can still affect our lives.
We can empower our lives and create positive physical and emotional change. Here are some of the reasons to create and keep the relaxation response:
1. Heart rate slows (Acetylcholine is released into our systems).
2. Blood pressure reduces (Stress hormones are suppressed).
3. Digestion gets better (Lowered inflammation in gastrointestinal track.).
4. Breathing slows down (To help reduce any stress response, slow breathing down to 6 breathes per minute).
5. Muscles relax (Long lasting stress tenses muscles making it harder to relax).
6. The body hurts less. (Relaxation prompts your brain to release endorphins, a chemical pain killer).
7. Better blood sugar levels. (Stress hormones increase insulin, adrenaline and other chemicals).
8. Immune system works better. (Long lasting stress makes it harder for immune recovery).
9. Sleep is enhanced. (Rather than being “wired and tired” or in “fight-or-flight” mode, getting into the relaxation response is crucial). Deep breathing can switch us to a relaxation response.
So, how do we get and stay in the relaxation response for our lives? We have to make time and effort towards calming down, while in the “thick of it” and then really apply it to our lives to come down from the stress as much and as often as possible during our “off time” or down time. This is something that most of us must work towards and get fluent in the ability to relax.
Here are some practical applications to apply to our lives to help us reduce stress and calm down.
1. Faith and prayer for believers is transformative to our biology of belief. Knowing and believing creates hope and banishes fear, has been proven to be the most effective in creating the relaxation response. Research on the influence of the power of belief happens at the cellular level. This greater and more evident than the placebo effect. Researchers have proven cells respond to belief just as individuals respond to a placebo. When researchers give half of the participants in studies a placebo (or sugar pill), yet they have a 40% to 60% sometimes up to 80% of this group experience the positive benefits of the medication, without taking the medication. So why? Because the placebo patients believed that they would get better. Belief can change our personal biology for the positive. This is a huge problem for researchers researching new medication in trials. And a powerful tool for those of us who believe in a higher power and for Christians to create the relaxation response during the most stressful times.
2. The next best way to create the relaxation response is to meditate. Taking 3, 5, 20 minutes up to an hour to reduce the rate of breathing to 6 breaths a minute and to concentrate on breathing only, gives the brain a chance to recharge with positive chemical output that nixes stress hormones. During down times meditation can be increased in duration to further give us time in the rest and digest state.
3. Visual imagery is a great way to give our mind a break. While I am meditating most of the time, while slowing my breathing, I visualize myself on a beach, experiencing the light and warmth of the sun, feeling a light breeze, smelling the salt and slight fish laden air, seeing and hearing sea gulls and hearing and viewing the waves roll into the shore. Sometimes I am in a hammock while visualizing this. It works for me. Try to find your visual imagery relaxation technique and watch and feel the relaxation response.
4. Progressive muscle relaxation. While sitting or lying down, start at your feet and concentrate on relaxing each body part and muscle. It helps me to tighten each muscle group, hold and then relax the muscle. Do this until you get to your head. Repeat this while listening to calming music or in silence.
5. Massage is helpful and there are ways to massage yourself or trade with a spouse or a trusted friend. Massage colleges provide lower cost massages. Finding and getting into a routine of once or twice a month helps our body adjust to the relaxation response.
6. Slowing and intentional deep breathing throughout the day in short spurts, is extremely helpful to purposely reduce stress during the day. When we are stressed, we take short quick breaths. This keeps us from adequately putting oxygen into our bodies that is so preciously needed for our brain power and muscle power during the day. Also helps keep our energy level higher through the day.
7. Neurofeedback Brain Therapy helps individuals gain more control over the involuntary responses our bodies have. This preventative procedure teaches the body how to relax with feedback on what works for the individual.
8. Take up your favorite hobby, read, garden, cook. Find that activity that helps you unwind. For some, it is golfing. For others golfing is a stressor, so pick what works for you. Make time to relax, and your body and mind will thank you. Plus, you will have an activity you love which gives life more meaning.
9. Unplug already! Connection to devices is not real connection to people. We all need that person, friend, spouse or family member that creates community and connection.
10. Nix negative relationships. Toxic people drain relaxation and can exhaust most of us. IF this is happening to you, rethink, reimagine how your life is affected. If the relationship is one sided, only you are giving and there is no reciprocation and strife, find ways to get around more positive uplifting people. Happy people seek out other happy people, or people that try to put a positive spin on life.
11. Go GREEN. Getting outdoors gives a calming grounding effect. Can’t get outside? Find posts, pictures of outdoor scenery or sit near a window. Even buying a plant placed strategically where it is in view can help create calmness.
12. Get more shut eye. Good sleep hygiene reduces stress, appetite, heart rate and manages weight control. The immune response is enhanced. Aim for 7 to 9 hours a night.
13. Get active. Dance to your favorite song standing, sitting or in bed. Add walking, biking and other aerobic activity getting to 30 minute a day.
14. Give back. Walk dogs at a local shelter, open a door for a stranger or let someone into your lane during traffic. Helping others gives your body and brain feel good hormones.
15. Tap into thankfulness. Most of us forget all of the small blessings we have and focus on the larger blessings. During times of duress, stop and count small blessings, the knowledge and acknowledgement greatly reduces feelings of fear and lets us know that we do have some constants in our life to ground us.
16. Simplify. If your home is cluttered, it can make quality sleep fleeting. Start in your bedroom and create a comfortable environment. If sleep eludes you, start getting off computers, phones, tablets and TV. Can’t? Get Blue Light glasses. These cancel out most of the light that can keep our brain “wired and tired”.
17. Feed your spirit. People who tend to their spiritual side are less apt to worry and feel sad.
18. Reframe negative thoughts. Reappraise ways to change the negative dialogue inside to put a positive spin on internal dialogue.
Hopefully, this list shows that most of this is free. But most of this takes action and consistency. The more these options are practiced, the easier they become, they become natural and help combat chronic stress. My hope for you is that you take your relaxation response seriously, and allow that part of your nervous system, rest and digest system, the parasympathetic nervous system a fighting chance.
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