The Science of Stress and Relaxation
The Autonomic Nervous System
The purpose of the nervous system is to keep you safe and healthy and it does this automatically, without conscious direction from us. It assesses every situation you encounter and decides if you are safe or in danger.
If you feel safe, the Parasympathetic Nervous System takes charge, relaxing your whole body and optimizing all biologic functions, both physical and psychological. You digest your food well; your immune system protects you from infection; your hormones are balanced properly; and your mind is sharper, more focused and creative.
If you’re in danger, the oldest part of your brain takes control and you react instinctively. The Sympathetic Nervous System takes charge and triggers the Stress Response, putting you into fight/flight/freeze/please mode. Every organ system in the body then stops doing its regular job and fights for your survival. We are exquisitely designed to handle short periods of acute stress, but many of us experience long term chronic stress which sets the stage for chronic problems.
For example, instead of digesting your food, your gut shuts down (nausea, heartburn, reflux, constipation or diarrhea); your immune system can’t protect you (recurrent infections, cancer) or starts making mistakes (allergies, autoimmune diseases); your mind becomes unfocused, agitated, upset (anxiety, depression, ADD).
Until relatively recently, western scientists believed that we couldn’t affect the function of the autonomic nervous system, but we have learned from ancient medical systems, (Traditional Chinese Medicine and Ayurvedic Medicine) now confirmed by western scientific research, that we can influence these processes by the lifestyle choices we make and through learning specific skills that balance and enhance the mind, body, spirit connection.
The Sympathetic Nervous System: Fight, Flight, Freeze, Please
The Stress Response is normal and can be lifesaving, until it becomes chronic and sets the stage for symptoms and disease. Our genes evolved to address four main life threatening dangers: attack, infection, famine and isolation. Listed are the adaptive responses to stress and the possible health outcomes if stress becomes chronic.
Heart: Increased heart rate and blood pressure so you can fight or flee
Heart disease, high blood pressure, irregular heart rates
Lungs: Shallow breathing as part of the freeze response to hide
Not enough oxygen and too much carbon dioxide in our cells causes anxiety
Musculoskeletal System: Increase in muscle tension to fight or flee
Chronic pain, vulnerability to injury
Brain: rapid reactive responses to danger can be lifesaving
Impulsivity, lack of focus, ADD, ADHD, memory loss
Immune System: activation of inflammation to fight possible infections
Chronic inflammation is the root cause of all chronic diseases
Hormone System: Excess stress hormones signal the body to start a cascade of inflammation in response to danger
Obesity, osteoporosis, irregular menses, infertility, difficult menopause
Gastro-intestinal System: digestion shuts down so energy can be channeled into Fight or Flight activities
Pain, constipation, diarrhea, reflux, irritable bowel syndrome, inflammatory bowel disease, malnutrition
Detoxification: excess cortisol causes wastes to be stored rather than eliminated
Toxicity can cause cellular, organ dysfunction and cancer
Behavioral changes: irritability, anger, selfishness, hostility, insomnia to remain alert to danger and address it aggressively.
Increase in appetite and food intake, change in food choices to maximize energy and weight gain- processed foods, sugar and unhealthy fats
decreased thoughtful reasoning, problem solving and resilience)
Mental Health changes: hypervigilance and catastrophizing keep you alert to danger
Anxiety and depression
The stress response can save your life in an emergency but is maladaptive over long periods of time.
Prolonged stress and inflammation are at the root of all chronic diseases: diabetes, high blood pressure, heart disease, bowel disease, arthritis, chronic and recurrent infections, autoimmune diseases, cancer, anxiety and depression. It also contributes significantly to physical and emotional pain.
Parasympathetic Nervous System
Once the danger is over, the Parasympathetic Nervous System (PNS) should take over with the Relaxation Response. When relaxed, the mind and body function well with good digestion, fast healing, strong immune function and clear thinking.
The PNS promotes:
Heart: Good circulation, heart rate variability and blood pressure, adapting easily
and effectively between stress and relaxation
● Lungs: Slow diaphragmatic breathing, oxygenating every cell of the body and
removing toxic carbon dioxide promoting energy and sense of calm)
● Musculoskeletal System: the release of tension and relieves pain while creating
flexible, strong muscles
● Brain: Clarity of mind and improved memory for mindful decision making
● Immune System: Balanced defense system, preventing infection and cancer,
without excess inflammation which leads to allergies and autoimmune disease
● Endocrine System: Balanced hormones which are effective molecules of
communication throughout the body. Organ function is synchronized for optimal
performance
● Gastro-intestinal System: optimal digestion and absorption of nutrients and
effective waste and toxin elimination, the centerpiece of a healthy body and mind
● Detoxification: protection from all diseases by metabolizing and eliminating
toxins
● Behavioral changes: “Tend and Befriend” behaviors, increased group bonding,
more thoughtful healthy decisions for family and community, creativity and
resilience
● Mental Health: Keeping things in perspective with generosity, compassion,
contentment and joy
We are wired to deal effectively with a certain level of stress in our lives, but there
must also be relaxation, joy and fun to restore balance. We can stay healthy if we
learn ways to relieve stress every day through good nutrition, movement,
relaxation techniques and doing activities we enjoy.