In his studies, Herbert Benson, MD, found that there was a counterbalancing mechanism to the fight-or-flight response. Just as stimulating an area of the hypothalamus can cause the stress response, so activating other areas of the brain results in its reduction. This study led to the discovery of the “relaxation response,” a physiological state of inner quiet and peacefulness, a calming of negative thoughts and worries, and a mental focus away from the pain itself.
Relaxation is defined by decreased muscle tension and respiration, lower blood pressure and heart rate, and improved circulation. The relaxation response slows down the sympathetic nervous system leading to:
• decreased heart rate
• decreased blood pressure
• decreased sweat production
• decreased oxygen consumption
• decreased catacholamine production (dopamine and norepinephrine or
brain chemicals associated with the stress response)
• decreased cortisol production (stress hormone)
Eliciting the relaxation response in conjunction with massage or other touch therapies is an added bonus in reducing emotional stress of daily living. Once you’ve learned the physiological process of relaxing, you can summon this decrease in sympathetic arousal with many different interventions, such as progressive muscle relaxation, meditation, guided imagery, and music therapy, among many.
Some people report experiencing benefits from mind/body tools within minutes of doing them. For example, deep abdominal breathing actually alters your psychological state, making a stressful moment diminish in intensity. Think about how your respiration quickens when you are fearful. Then consider how taking a deep, slow breath brings an immediate calming effect. Likewise, music therapy can lessen your heart rate on the first experience, if you mindfully focus on the music, rhythm, and resulting inner peace.
More Answers from Debra Fulghum Bruce PhD