What is the Relaxation Response

What is the Relaxation Response Stress Management Effects on Health Print Relaxation Response for Reversing Stress By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Updated on February 17, 2020 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Meditation can be difficult for beginners, but there are ways to make it simple. Compassionate Eye Foundation/Taxi/Getty Images The counterpart to the fight-or-flight response, the relaxation response, occurs when the body is no longer in perceived danger, and the autonomic nervous system functioning returns to normal.?? Simply put, the relaxation response is the opposite of your bodys stress responseâ€"your off switch to your bodys tendency toward fight-or-flight. How Relaxation Response Happens During the relaxation response, the body moves toward a state of physiological relaxation, where blood pressure, heart rate, digestive functioning, and hormonal levels return to normal levels.?? The fight-or-flight state is one of physiological arousal, including increased heart rate and blood pressure, slowed digestive functioning, increased blood flow to the extremities, increased release of hormones like adrenaline and cortisol,?? and other responses preparing the body to protect itself from perceived danger or stress. During acute stress, the fight-or-fight 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.  However, in modern times, the fight-or-flight response is triggered multiple times throughout the day due to a wide range of stressors, many of which are probably more situational than they are based on survival. As such, we may find ourselves in a prolonged state of fight-or-flight, which overtaxes the nervous system and is potentially detrimental to our well-being.?? For example, in times of chronic stress, the body is in a constant state of physiological arousal over perceived threats that are numerous and not life-threatening, and the bodys relaxation response doesnt always have time to activate before the next stressor occurs.  This can lead to decreased immunity and increases in negative emotional consequences like anxiety and burnout. Inducing the Relaxation Response In times of stress, the relaxation response of the parasympathetic nervous system (PNS) can be induced through breathing exercises and other mindfulness techniques that relax your body and/or your mind.??  (If you can relax both simultaneously, thats even better.)  The following are some of the most effective and convenient strategies for inducing the relaxation response in your body if youre unable to experience it automatically.  Practice these, and youll find it easier to relax during times of stress and minimize the amount of time your body spends in its stress response. Meditation Meditation is a powerhouse of a stress reliever because it works well for calming 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. Types of Meditation to Relieve Stress 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.?? I highly recommend breathing exercises 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. Breathing Exercises for Stress Relief 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. Progressive Muscle Relaxation Methods Yoga You may not be surprised to hear that yoga is a wonderful practice to promote relaxation and well-being.??  This modality utilizes the breath and movement to relax and stabilize the mind and invite more ease into the body.  If youre new to yoga its recommend you begin your practice under the tutelage of a certified instructor, but there are also simple, gentle poses that can be practiced at home, and even some you can do at your desk. How Yoga Can Improve the Stress in Your Life A Word From Verywell We strongly encourage you to make some of these techniques a regular part of your life.  When you regularly practice these techniques, your body may become more adept at reversing its own stress response when necessary, so you dont remain in a state of stress for an unhealthy length of time.