Relaxation Response for Reversing Stress

When we experience stress, the body's fight-or-flight response kicks in. It's what puts us on alert and prepares us to respond to danger. But what happens once the danger has passed? The counterpoint to the stress response is the relaxation response, which allows autonomic nervous system functioning to return to normal.

Simply put, the relaxation response is the opposite of your body's stress response—your "off switch" to your body's tendency toward fight-or-flight.

How the Relaxation Response Works

The fight-or-flight state is one of physiological arousal. When you are stressed, your heart rate and blood pressure increase, digestive functioning slows, and blood flow to the extremities increases. It also triggers the release of hormones like adrenaline and cortisol.

This chain of reactions prepares your body to protect itself from perceived danger or stress. Once that threat has passed, however, your body needs to return to the state it was in before your fight-or-flight response was triggered.

The parasympathetic system then kicks in, releasing chemicals designed to return the body to its resting state. During the relaxation response, the body moves toward a state of physiological relaxation. Blood pressure, heart rate, digestive functioning, and hormonal levels to normal.

Acute Stress vs. Chronic Stress

During acute stress, the fight-or-flight response occurs naturally. This response worked well for us in our ancient humanoid history, when the stress response was triggered as a means of survival in order to flee from fast-moving physical threats like predators. 

In modern times, the fight-or-flight response is triggered multiple times throughout the day due to a wide range of stressors. In many cases, these stressors are probably more situational than they are based on survival. They include things like relationships, financial, workplace, or healthcare-related stress.

The result is that we find ourselves in a prolonged state of fight-or-flight. It overtaxes the nervous system and is potentially detrimental to our well-being.

Chronic stress can lead to:

• Frequent colds
• High blood pressure
• Stomach ulcers

During chronic stress, the body is in a constant state of physiological arousal over perceived threats that are numerous and not life-threatening, and the body's relaxation response doesn't always have time to activate before the next stressor occurs

How to Induce the Relaxation Response

Estimates suggest that 60% to 90% of healthcare visits are related to stress-related ailments. This sobering statistic highlights the importance of finding ways to calm the body and combat symptoms of stress.

Fortunately, there are strategies that you can use to induce the relaxation response of the parasympathetic nervous system (PNS). This can help return your body to a more relaxed state and combat the adverse effects of chronic stress.

The great news is that inducing the relaxation response doesn't need to be difficult or time-consuming! If you are feeling stressed and the relaxation response isn't kicking in automatically, the following can be an effective and convenient way to relax your body and mind. 

The more you practice these strategies, the easier they become. Think of it as building a muscle. Strengthening your relaxation response makes it easier to calm your body, soothe your mind, and spend less time in a stressed-out state.

Meditation

Meditation is a powerhouse of a stress reliever because it works well for calming the body and mind, and helps you to build resilience over time. Some people find it difficult to get the hang of meditation at first, but trying different meditation techniques and maintaining realistic expectations can prove helpful.

Breathing Exercises

Stress relief breathing can be highly effective in calming the body as well, as it helps stimulate the vagus nerve which is essential for PNS regulation. Breathing exercises are highly recommended because they can work to calm the body at any time and place, even in the middle of stressful situations that are ongoing.

There are different types of breathing exercises to practice, so try a few. Diaphragmatic breathing is one approach that can be particularly beneficial. This type of deep breathing is sometimes referred to as belly breathing and is done by contracting the diaphragm when taking in each breath. 

Progressive Muscle Relaxation

These exercises involve tensing and relaxing different groups of muscles in your body until it becomes more natural to find and remain in a state of physical relaxation. This technique takes a little time and practice, but eventually, you should find yourself able to fully relax your body in a few minutes, if not a matter of seconds.

Yoga

You may not be surprised to hear that yoga is a wonderful practice to promote relaxation and well-being. This modality utilizes breath and movement to relax, stabilize the mind, and invite more ease into the body. 

If you're new to yoga, it's a good idea to begin your practice under the tutelage of a certified instructor. However, there are also simple, gentle poses that can be practiced at home and even some you can do at your desk.

Visualization

You can also induce the relaxation response by visualizing peaceful or relaxing scenes. You might imagine something very relaxing, such as reading in front of a warm fire or lounging on the beach as the waves lap against the shore. 

As you use mental imagery to relax your mind, you might also engage in some deep breathing to help further relax your body.

Guided Imagery

Guided imagery is a type of visualization that involves listening to audio recordings that direct you through different relaxing scenarios. It's a great way to relax both your body and mind. It often involves using a "guide," including an in-person instructor or an audio recording. 

The guide may walk you through a scenario that helps induce a deeply relaxed state. They might describe a peaceful scene, such as a beautiful waterfall set deep in the forest, where they describe every aspect of the experience in careful detail.