Just Relax…
Ironically this can be one of the most irritating phrases…
Hans Selye (the father of modern stress theory) said: “Everybody knows what stress is, but nobody really knows…”
Many of us are often dealing with some form of tension, strain or stress. However, if this continues for prolonged periods of time, it becomes ‘chronic stress’. In this situation, our body remains in a state of ‘fight or flight’ whereby the Sympathetic Nervous System (SNS) dominates our nervous system and controls many crucial hormonal activities and physiological functions. In modern life, our stressors tend to be more psychological or thought-based than physical which can keep our SNS aroused indefinitely.
It is this constant or chronic activation of the stress response which puts us at higher risk of various health conditions including high blood pressure, irritable bowel issues, headaches, a weakened immune system, anxiety and depression.
So why is relaxation important?
When we relax, the other part of our nervous system, the Parasympathetic Nervous System (PNS) known as the ‘rest and digest’ state, regains control. It is essentially the antidote to the stress response, slowing our heart rate and reducing blood pressure. It not only allows us to digest effectively, conserve energy, reproduce and fight infections, it also helps us to have a calmer and clearer mind which supports positive thinking, concentration, memory and decision-making.
There are many relaxation techniques that can help manage stress and relieve the effects of stress on the mind and body. Two of the simplest are deep breathing and meditation:
Deep Breathing
You can do this almost anywhere
Sit still or lie down and place one hand on your stomach. Put your other hand over your heart.
Inhale slowly until you feel your stomach rise.
Hold your breath for a moment.
Exhale slowly, feeling your stomach fall.
There are many more specialised types of breathing techniques you can learn by doing a quick search online. In many cases, you do not need much instruction to do them on your own.
Meditation
Meditation involves focusing your attention to help you feel more relaxed. Practicing meditation may help you react in a calmer way to your emotions and thoughts, including those that cause stress. Most types of meditation usually involve the following:
Focused attention. You might focus on your breath, an object, or a set of words
Quiet. Most meditation is done in a quiet area to limit distractions
Body posture or position. Most people think meditation is done while sitting, but it can also be done lying down, walking, or standing
An open attitude. This means that you stay open to thoughts that come into your mind during meditation. Instead of judging these thoughts, you let them go by bringing your attention back to your focus
Relaxed breathing. During meditation, you breathe slowly and calmly which also aids relaxation
