Moving from the Stress Response
to the Relaxation Response

Running from the Lions
When we experience a threat, the adrenal glands are instructed by the brain via the sympathetic branch of the autonomic nervous system to secrete adrenalin and cortisol. The chemicals, or stress products released by the adrenal glands cause the heart rate to increase, breath to become shallow and blood to be diverted from the brain and organs to the large muscles of the arms and legs. Known as the "fight or flight" response, this evolutionary reaction to a threat allowed humans to escape immediate danger-such as a lion attack. This response works well in situations that call for immediate action. In modern times, survival is not usually at stake, however the response in our body and mind is the same. Since our bodies are not responding physically, stress products accumulate and can over time undermine our health.

Wondering Where the Lions Are
Today's threats are often symbolic--for example, threats to self-esteem, having to adjust to a new home or relationship or work overload. To fight or flee is not an appropriate response. Instead we have to cope with the symbolic stress-which at times can be illusive, like the lion's lurking shadow. Symbolic stress is often chronic rather than immediate and temporary. It is this chronic stimulation of the sympathetic nervous system that leads to stress related illness.

The Dark Side of Stress
Left unchecked and unresolved, stress can weaken our body rather than strengthen it as intended. Stress related complaints may include, among other symptoms:

• Tension headaches
• Migraine headaches
• Back pain
• Chronic pain
• Fatigue
• Allergies
• Digestive issues such as heart burn, indigestion and abnormal elimination patterns
• Insomnia
• Lowered cognition
• Alcohol and drug abuse
• High blood pressure
• Irregular heart function
• Cancer
• Emotional disorders

The Relaxation Response
Thankfully, just as our bodies evolved to respond to stressors, it also has an amazing ability to return to normal functioning -- back to a relaxed state. The catch: It can only return to normal functioning once the mind perceives the danger has passed. In other words, once we have either removed the stressor or adapted to it. For example, although a move to a new city may cause ongoing stress, we eventually adapt to our new situation and no longer perceive the situation as stressful. As we begin to adapt, the brain directs the adrenals to stop the production of adrenalin and cortisol and the body slowly returns to normal functioning. When stress is unresolved, stress hormones stay elevated for months or years on a regular basis and the body begins to break down, and with it our emotional state and quality of life.

Breaking the Cycle
If we want to maintain good health and quality of life we need to find ways to overcome chronic stress. That may mean perception, lifestyle or situational changes. If changes can not be made immediately, it is essential to allow our bodies to at least have respite from the assault of stress hormones by consciously stimulating the relaxation response.

The relaxation response happens naturally, for example, when you jump out of the way of an oncoming car. In this case the brain sees the car has passed, perceives there is no damage and activates the parasympathetic branch of the autonomic nervous system (PNS). The PNS returns the racing heart, increased blood pressure and rapid breath back to normal and you move on, relatively unscathed.

Taking Control
Our bodies naturally strive for a balanced state (homeostasis) and will automatically move from a state of stress to a normal, relaxed state once danger has passed, however, since today's stress is often symbolic and chronic we may need to take control and consciously engage the relaxation response. The knowledge that we are, in fact, able to consciously move our bodies from stressed into a relaxed state is relatively recent.

There are many simple ways to stimulate the relaxation response. One of the most accessible and effective methods is simply slowing down our breath. Breath, although controlled by the autonomic nervous system (i.e. we don't have to think about it) can also be controlled consciously.

Rapid and shallow breath acts as a feedback loop to the brain keeping the stress hormones flowing. Slowing our breath down sends a message to the brain that there is no longer a need to keep producing stress hormones and this in turn begins to return our systems to normal relaxed functioning.

The 3 R's
In order for the body to begin to rebuild, regenerate and repair, we need to allow our bodies to become deeply relaxed. This can happen in sleep but doesn't necessarily (if you have sleep disorders for example or disturbed sleep). Luckily, we can quite easily train ourselves to deeply relax. Some of the most effective techniques for stimulating the relaxation response include:

• Yoga (which should include breathing techniques, postures for relaxation and meditation)
• Transcendental Meditation
• Autogenic training (a technique that involves imagining one's limbs to be heavy and warm)
• Progressive relaxation (a systematic tightening and relaxing of muscle groups)
• Therapeutic bodywork such as massage and reflexology

Just Breath: Give it a Try
When we are stressed, we tend to take short shallow breaths. As described above, this keeps the stress response going. The next time you feel stressed try one of the simple breathing techniques described below.

Abdominal Breathing
You can breath from your belly in any position but it is easiest to start laying on your back.

• Place one hand on your chest and one hand on your belly.
• Take a deep breath in through your nose bringing the air into your belly. You can imagine your belly expanding like a balloon. Only the hand on your belly should move. Your chest should stay still.
• Now, exhale slowly through your nose gently pushing the air out of your abdominal area gently pulling your belly button back toward your spine as you exhale. The transition between inhale and exhale should be smooth.
• Take 5-6 deep breaths, then return to effortless breath, noticing how you feel

Experiment with taking belly breaths first thing in the morning and at night before bed.

Complete breath
Before you can do a complete breath you'll need to practice a few diaphragmatic breaths. It's easiest to experiment with diaphragmatic breathing is a sitting position.

• Sit tall but relaxed.
• Inhale through your nose and imagine the lower part of your rib cage moving out to the side.
• Exhale through your nose allowing the rib cage to return to its normal position.

Now that you've tried abdominal and diaphragmatic breathing let's try a complete breath.

Try this one sitting or laying down.

• Put one hand on your belly and rest one elbow against the lower part of your rib cage.
• Starting from your belly begin to inhale.
• Continue to inhale moving your ribs out to the side.
• Continue to inhale allowing the air to move into the top part of your lungs.
• Exhale in the reverse order: chest, diaphragm then belly remembering to gently contract your abdominal muscles to push the last bit of air our of your lungs.
• Now, just relax and allow the air to move back into your lungs starting from your belly and moving up.
• Continue for 5-6 breaths and then return to effortless breath. Notice how you feel.

Try doing a complete breath the next time you feel like loosing your cool or flipping your lid! It does wonders to take the edge off and bring you back to a place where you can make a calm decision about what to do next.