Relax, You'll Feel Better
By Dr. Mercola
While 99 percent of Americans feel relaxation is important, most
spend less than 5 percent of their day in pursuit of it, according to a
survey commissioned by, fittingly, a major cruise line.1
After you’ve done all of the ‘must-dos” of your day, you may simply
feel you don’t have time for relaxation or, like 62 percent of the
parents surveyed, you might feel guilty doing it.
One-third of those polled even said they feel stressed out just by
thinking about relaxation! Perhaps, more aptly, they feel stressed out
because it’s just one more thing that you’re “supposed” to be doing to stay well.
But I assure you, once you get into the habit of daily relaxation,
you won’t know how you did without it. And don’t feel guilty. Regular
relaxation is every bit as important as proper diet, sleep, and
exercise; it’s all a part of feeling your best, physically, emotionally and spiritually.
Anxiety May Accelerate Aging, While Relaxing Slows It
Part of what makes relaxation so good for you is by tamping down the effects of stress and anxiety.
For instance, a recent study revealed that anxiety disorders increase
your risk of several aging-related conditions, which might be due to
accelerated aging at the cellular level.2
This cellular aging was reversible when the anxiety disorder
went into remission, which suggests sound relaxation strategies may
help you avoid this accelerated aging. In fact, you might be aware that
your body has a stress response that kicks into gear when you’re facing a
real (or perceived) threat.
The counterpart of the stress response is the relaxation response,
which is a physical state of deep rest that changes physical and
emotional responses to stress.
Researchers now know that by evoking your body’s built-in relaxation
response – your innate, inborn capacity to counter the harmful effects
of stress, according to an associate professor at Harvard Medical
School, Dr. Herbert Benson3 -- you can actually change the expression of your genes for the better.
According to one study in PLOS One:4
“RR [relaxation response] elicitation is an effective therapeutic
intervention that counteracts the adverse clinical effects of stress in
disorders including hypertension, anxiety, insomnia and aging…
RR practice enhanced expression of genes associated with energy
metabolism, mitochondrial function, insulin secretion and telomere
maintenance, and reduced expression of genes linked to inflammatory
response and stress-related pathways.”
Previous research by Dr. Benson and colleagues also found that people
who practice relaxation methods such as yoga and meditation long-term
have more disease-fighting genes switched “on” and active, including
genes that protect against pain, infertility, high blood pressure and
rheumatoid arthritis.5
The Many Health Benefits of Deep Relaxation
If you want to experience the health benefits of relaxation, you need
to do more than lounge on your couch watching TV. You’re looking for deep relaxation, the kind where your mind stops running and your body is free of tension.
Jake Toby, a hypnotherapist at London's BodyMind Medicine Center who helps people to evoke the relaxation response, told The Independent:6
“What you're looking for is a state of deep relaxation where
tension is released from the body on a physical level and your mind
completely switches off," he says.
"The effect won't be achieved by lounging round in an everyday
way, nor can you force yourself to relax. You can only really achieve it
by learning a specific technique such as self-hypnosis, guided imagery
or meditation."
Once you get into the relaxation “zone,” however, your body can benefit greatly.7
For instance, a stress-management program has been shown to alter
tumor-promoting processes at the molecular level in women with breast
cancer.8
Genes responsible for cancer progression (such as pro-inflammatory
cytokines) were down-regulated while those associated with a healthy
immune response were up-regulated.9 In addition, relaxation may help:
- Boost Immunity: Meditation is known to have a significant effect on immune cells,10
and research shows relaxation exercises may boost natural killer cells
in the elderly, leading to increased resistance to tumors and viruses.
- Fertility: Research suggests women are more likely to conceive when they’re relaxed as opposed to when they’re stressed.11
- Heart Health: Relaxation via meditation (done once
or twice daily for three months) significantly lowered their blood
pressure and psychological distress, and also bolstered coping ability
in people at increased risk of hypertension.12
- Mental Health: People who meditate note reductions in psychological distress, depression, and anxiety.13
- Irritable Bowel Syndrome (IBS): When people with
IBS practiced relaxation meditation twice daily, their symptoms
(including bloating, belching, diarrhea, and constipation) improved
significantly.14,15
Money Is a Top Source of Stress for Americans
In case you were wondering, money tops the list of stressors to
Americans, beating out work, family responsibilities and health
concerns.16 If you have trouble relaxing, perhaps you know this all too well.
Close to three-quarters of Americans (72 percent) said they feel
stressed about money at least some of the time, and close to one-quarter
(22 percent) said they experience extreme stress about money, according
to the American Psychological Association’s (APA) latest “Stress in
America” report.
What’s more, 32 percent of Americans said their lack of money prevents
them from living a healthy lifestyle, while one in five have skipped (or
considered skipping) needed doctor’s visits due to financial concerns.
Remember, it’s key to nip stress in the bud, because chronic stress –
whatever the cause -- disrupts your neuroendocrine and immune systems
and appears to trigger a degenerative process in your brain that can
result in Alzheimer's disease.
In addition, when you're stressed, your body releases stress hormones
like cortisol, which prepare your body to fight or flee the stressful
event.
When stress becomes chronic, however, your immune system becomes less
sensitive to cortisol, and since inflammation is partly regulated by
this hormone, this decreased sensitivity heightens the inflammatory response and allows inflammation to get out of control.
According to award-winning neurobiologist Dr. Robert Sapolsky, the
following are the most common health conditions that are caused by or
worsened by stress (which, theoretically, relaxation could help
counter):
Cardiovascular disease |
Hypertension |
Depression |
Anxiety |
Sexual dysfunction |
Infertility and irregular cycles |
Frequent colds |
Insomnia and fatigue |
Trouble concentrating |
Memory loss |
Appetite changes |
Digestive problems and dysbiosis |
How to Evoke Your Body’s Relaxation Response
As noted in the journal PLOS One, “Millennia-old practices evoking the RR include meditation, yoga and repetitive prayer.”17 These are, of course, not the only options.
The relaxation response can also be elicited through tai chi,
progressive muscle relaxation, biofeedback, guided imagery and Qi Gong,
for instance. Deep breathing
activates your parasympathetic nervous system, which induces the
relaxation response, but taking even 10 minutes to sit quietly and shut
out the chaos around you can also trigger it.18 And as noted by Dr. Kelly Brogan:
“…summoning up a feeling of gratitudewhile breathing in a paced
manner (typically six counts in and six counts out), can flip heart rate
variability into the most optimal patterns associated with calm
relaxation and peak mental performance. They have validated the effects
on ADHD, hypertension, and anxiety including double blind,
placebo-controlled, randomized trials.”
If you’re feeling the effects of stress and you’re unable to fully relax, Dr. Brogan recommends doing this:
- Notice and acknowledge your discomfort.
- Relax and release it no matter how urgent it feels. Let the energy pass through you before you attempt to fix anything.
- Imagine sitting back up on a high seat, in the back of your head
watching your thoughts, emotions, and behavior with a detached
compassion.
- Then ground yourself. Connect to the present moment – feel the earth
under your feet, smell the air, imagine roots growing into the earth
from your spine.
EFT for Stress Relief and Relaxation
I also strongly recommend energy psychology techniques such as the Emotional Freedom Technique (EFT),
which can be very effective for reducing anxiety and stress – and
inducing relaxation -- by correcting the bioelectrical short-circuiting
that causes your body’s reactions. You can think of EFT as a tool for
“reprogramming” your circuitry, and it works on both real and imagined
stressors. EFT is a form of psychological acupressure, based on the same
energy meridians used in traditional acupuncture for more than 5,000
years to treat physical and emotional ailments, but without the
invasiveness of needles.
Following a 2012 review in the American Psychological Association’s journal Review of General Psychology, EFT has actually met the criteria for evidence-based treatments set by the APA for a number of conditions.19
Recent research has shown that EFT significantly increases positive
emotions, such as hope and enjoyment, and decreases negative emotional
states, including anxiety.20
EFT is particularly effective for treating stress and anxiety because
it specifically targets your amygdala and hippocampus, which are the
parts of your brain that help you decide whether or not something is a
threat.
In addition to stress relief, you can use EFT for setting goals and
sticking to them, which is what the video above is focused on. If you
are seriously stressed about money, setting goals related to your
financial future might be especially pertinent to finding deep
relaxation – and easier to achieve when combined with EFT. Ideally,
choose a combination of approaches, like guided imagery, meditation,
yoga, and EFT, and do some form of them daily. Remember, the key to
relaxation’s beneficial effects is to relax regularly and as often as
you can.
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