Your body has a built-in way to deal with stress. It’s called the relaxation response.
The relaxation response is a natural physical reaction that activates the parasympathetic nervous system. The parasympathetic nervous system helps calm your body down after a stressful event. It’s a state of deep rest that changes your physical and emotional responses to stress.
Understanding the relaxation response is important because:
- It can counteract the negative effects of long-term stress.
- It improves overall well-being.
This article will explore the relaxation response, how it works, its benefits, and some practical ways to trigger it. We’ll also discuss why it’s important to make it a regular part of your self-care routine.
Understanding the physiology: fight-or-flight vs. relaxation response
When you’re in danger, your body kicks into fight-or-flight mode, preparing you to either defend yourself or run away. It’s a good thing if you’re facing an immediate threat, but it’s not so good when it’s triggered all the time.
The fight-or-flight response
The fight-or-flight response is the body’s reaction to an acute stressor. When you’re in fight-or-flight mode, your body releases hormones, and your heart rate increases. Cortisol and adrenaline flood your system.
The problem is that when the fight-or-flight response is activated too often, it can have harmful effects on your health.
The relaxation response
The relaxation response is your body’s way of returning to normal after a stressful event. Stress hormones lower, and blood pressure and heart rate decrease. The parasympathetic nervous system kicks in.
Research has found that the relaxation response can affect which genes are activated, potentially reducing cellular aging and inflammation.
Acute vs. chronic stress—and why relaxation matters
Stress isn’t always bad. Acute stress is short-term stress that can actually be helpful in some situations. Think of the adrenaline rush you get before public speaking or performing. That’s acute stress.
Chronic stress is prolonged stress that has negative consequences for your health. Chronic stress can cause frequent colds, high blood pressure, and stomach ulcers. Some studies estimate that 60% to 90% of healthcare visits are for stress-related problems.
That’s why it’s so important to find ways to counter chronic stress. When you regularly practice relaxation techniques, you build resilience to stress. By repeatedly activating the relaxation response, your body becomes better at managing stress. You train your body and mind to return to a state of calm more quickly and easily.
What does the relaxation response do for you?
Activating the relaxation response can have a wide range of benefits, both for your body and your mind.
- Physiological benefits: The relaxation response lowers your blood pressure and heart rate. It also lowers stress hormones like cortisol and adrenaline.
- Mental and emotional benefits: Activating the relaxation response can reduce anxiety and improve your mood. It also promotes a sense of calm and well-being.
- Genetic impact: Activating the relaxation response can influence gene expression, potentially slowing down cellular aging and reducing inflammation.
Basically, it’s like hitting the reset button for your whole system.
How to trigger the relaxation response: Practical techniques
You don’t need a prescription or a therapist to achieve the relaxation response. Here are a few straightforward techniques you can try at home.
A. Focus on your breath
One of the simplest ways to kickstart the relaxation response is to focus on your breathing. You don’t have to change anything; just notice the feeling of each inhale and exhale without judging it.
If you find your mind wandering, try counting your breaths to help you stay focused.
Deep breathing exercises
Deep, diaphragmatic breathing is a great way to tap into your parasympathetic nervous system, the part of your body that handles “rest and digest” functions.
B. Controlled breathing techniques
Here are some specific breathing exercises, like Bhastrika Pranayama, that can help you relax.
Box breathing
Box breathing involves inhaling for a count of four, holding your breath for a count of four, exhaling slowly for a count of four, and then holding your breath again for a count of four. Repeat this cycle for several minutes.
Alternate nostril breathing (Anulom Vilom Pranayama)
This technique involves using your fingers to close one nostril while inhaling through the other. Then, you switch nostrils and exhale. Here’s how to do it:
- Sit comfortably with your spine straight.
- Close your right nostril with your thumb.
- Inhale slowly through your left nostril.
- Close your left nostril with your ring finger and release your thumb from your right nostril.
- Exhale through your right nostril.
- Inhale through your right nostril.
- Close your right nostril with your thumb and release your ring finger from your left nostril.
- Exhale through your left nostril.
- Repeat this cycle for several minutes.
C. Body scan meditations
A body scan meditation involves systematically focusing your attention on different parts of your body, noticing any sensations and consciously relaxing those areas. This promotes body awareness and reduces tension.
D. Repetitive phrases, prayer, or mantra
Repeating a calming phrase, prayer, or mantra can help quiet the mental chatter in your mind and induce a meditative state.
E. Yoga Nidra
Yoga Nidra is a guided meditation practice that leads to a state of deep relaxation. Research suggests it can be a powerful method for reducing anxiety in both men and women. One study found it reduced anxiety and improved overall well-being in people with multiple sclerosis.
F. Other techniques
Here are some other relaxation techniques that can help you trigger the relaxation response:
- Meditation
- Progressive muscle relaxation
- Yoga
- Visualization
- Guided imagery
Practical stress management: Setting healthy boundaries
One of the best things you can do to manage stress is to set boundaries. You can start with these steps:
- Figure out what’s stressing you out. What situations and relationships are adding to your stress?
- Set boundaries. Once you know what stresses you out, you can start setting boundaries. Learn to say “no” to excessive demands and commitments.
- Prioritize self-care. Make relaxation techniques part of your self-care routine.
Frequently Asked Questions
What are the 4 basic elements of the relaxation response?
Herbert Benson identified four key elements necessary to elicit the relaxation response: a quiet environment, a mental device (like a word or phrase), a passive attitude (accepting wandering thoughts), and comfortable positioning. While these are the classic components, many modern techniques may adapt or modify them to suit individual needs and preferences.
How do you trigger a relaxation response?
You can trigger the relaxation response through various techniques, including deep breathing exercises, progressive muscle relaxation, meditation, yoga, tai chi, and repetitive activities like knitting or gardening. The common thread is focusing your attention in a way that quiets the mind and reduces mental chatter, allowing your body to shift into a more relaxed state.
What is the difference between the relaxation response and the stress response?
The relaxation response is the opposite of the stress response. The stress response, triggered by perceived threats, activates the sympathetic nervous system, leading to increased heart rate, blood pressure, and heightened alertness. The relaxation response, on the other hand, activates the parasympathetic nervous system, slowing heart rate, lowering blood pressure, and promoting a sense of calm and well-being.
What happens when you elicit a relaxation response?
When you elicit the relaxation response, a cascade of physiological changes occurs. Your heart rate and breathing slow down, blood pressure decreases, muscles relax, and stress hormone levels (like cortisol) decline. Mentally, you may experience a sense of calm, reduced anxiety, and improved focus. Regular elicitation of the relaxation response can have long-term benefits for both physical and mental health.
Conclusion
The relaxation response is a really powerful tool for managing the everyday stresses of life and generally feeling better. When you regularly practice relaxation techniques, you can see a real difference in your physical and mental health.
It takes time and practice, so be patient with yourself. Building the relaxation response is like building a muscle. It takes consistent effort to get stronger and more resilient. Don’t get discouraged if you don’t feel the benefits right away.
Try to weave some relaxation techniques into your daily routine. Even a few minutes can make a difference. Over time, you’ll cultivate resilience and boost your overall quality of life. It’s an investment in yourself that’s well worth making.