Relaxation effects

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Relaxation  is an emotional state of low tension and arousal. Arousal may stem from many sources like anger, anxiety, or fear. In a relaxed state, the body is free from tension and the mind is free from anxiety and worries. Relaxation can reverse the effects of stress on the body. Although the stress response is normal towards danger, but unfortunately it persists beyond the time it is needed and becomes harmful and here we need the relaxation response.

Relaxation Response

Relaxation response is the state when your parasympathetic nervous system PNS takes over your body functions. PNS is responsible for regulating the functions of internal organs like heart, blood vessels, lungs and GIT and glands at rest. The relaxation response sets on operation when you are safe and rested. By its nature, it can block the effects of stress on the body and this is good for both mental and physical health.

Decreasing Heart Rate

During stress, the sympathetic nervous system overbalances the PNS and causes an increase in heart rate among other things. it is a normal preparation for danger called the fight or flight response. Hormones called catecholamines are secreted in the blood stream and sent to organs and glands. In heart they speed up its rate and increases contractility. Relaxation, in contrast, saves energy. it lets PNS take over and secrete a hormone called acetylcholine. It slows the heart rate and decreases its contractility.

Blood Pressure Lowered

The catecholamines released during stress increases heart rate, heart contractility and constricts blood vessels. This causes a temporary increase in blood pressure and cardiac output. The opposite takes place when the PNS takes over during relaxation. If you are a hypertensive person, then relaxation methods such as meditation can be useful means to lower your blood pressure by managing your stress and decreasing the probabilities to develop hypertensive heart disease. But relaxation techniques are not an alternative for your medications and your doctor instructions of course.

Digestion Improved

In “fight or flight” reaction during stressful times, the digestion is delayed as blood is shifted towards muscles and brain. Large muscles in all limbs needs a lot of nutrients and oxygen for the fight or flight response. Relaxation reverses this mechanism and improves digestion. It also decreases the inflammatory processes that can hurt the gut. Stress takes part in many GIT problems like altered bowel habits, colon distension, and acid burning. Relaxation techs like meditation and deep breathing might help in this case.

Breathing Control

The first thing we say to a person in a panic is : “Take a deep breath”. This helps because during panic and stress in general we breathe fast, taking more oxygen than we need and exhaling more CO2 than we should. Low blood levels of CO2 disturbs electrolytes and blood gases balance and causes dizziness and weakness. Relaxation is able to decrease the breathing rate. A slow, controlled breathing of around six breaths per minute can bring about relaxation and aborts a panic attack.

Muscles Relaxed

Stress causes muscles to stiffen. This could happen whether the stressor was a bear in the forest or a deadline for your job. Muscle tension is eased away when you relax. In chronic stress, muscles become stiff and tense all the time. Relaxation can help you get your muscles back to a relaxed state, but this becomes hard for some people after a long-lasting stress, and they may need a biofeedback therapy to control their muscle tension.

progressive muscle relaxation

Less Pain

Although relaxation won’t remove your aches, it will make the intensity of pain less. Muscles when relaxed hurt less, and this muscle relaxation decreases pain in joints and bones too. Relaxation also stimulates brain to secrete endorphins, substances that operates like natural pain killers. Research showed that relaxation techniques like meditation can reduce pain from fibromyalgia and other conditions like irritable bowel syndrome, migraine and other chronic pain conditions.

Blood Sugar Control

Catecholamines secreted during acute stress raise blood sugar levels, as well as cortisol which is secreted in chronic stress. If you have diabetes, things get worse. Although relaxation cannot take the place of medicines, but it can help you control your blood sugar better. practice some relaxation technique regularly and augment that with regular workouts, enough sleep, and good diet.

Better Immunity

Immunity is impaired in long-lasting stress and the body thus is less efficacious defending infections. Relaxation is useful for the recovery of the immune system from chronic stress effects. Practice techniques like progressive muscle relaxation, deep breathing, and meditation.

Better Sleep

Sleep is affected badly in stress. Sometimes you fell tired but remained wired and unable to sleep. Relaxation is very effective here, and techniques like deep breathing or meditation can turn on your relaxation response and shut down your hyper-arousal state. Relaxation is a good effective remedy for insomnia.

Ways To Relax

Some people can get relaxed by doing things they enjoy such as gardening, cooking or reading. You can also explore many other ways available online to learn like :

Visual imagery, Deep breathing, Muscle relaxation(Progressive), Massage, and mindful exercises.

Consult your doctor/counselor if you are not sure how to start.
 

Benson Method

The cardiologist, H. Benson, MD, created this simple method to get a relaxation response. Here are the steps:
•    Sit down and make sure you are comfortable. 
•    Shut down your eyes.
•   Starting from your feet all the way up, gradually relax all of your body muscles. 
•    Breathe through your nose.
•    Bring your attention to your breath all the time.
Repeat this for about 20 minutes. Then sit with eyes closed for a few more minutes. 

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