The Art of Relaxation

In 2020, more than 3 out of 4 people reported to be stressed in the United States (1). While the causes may vary, the effects stress causes do not. The COVID-19 pandemic has only made this situation worse (1). Stress causes the adrenal glands to release a key stress hormone known as cortisol. Cortisol acts as a regulator of the cardiovascular system, which includes blood pressure regulation, and of the normal functioning of several body systems such as male reproduction, among others (2). If chronic stress is not treated and lasts over an extended period, can result in high blood pressure, a diminished immune system, and be a contributing factor to the development of heart disease and obesity (2) .

There are multiple methods to relax. In this post, we will be looking at different ways to relax our bodies and mind. This in turn, can help lower anxiety, stress and sleep problems. Relaxing is all about being calm. That is, the ability to calm the mind, body or both. When we quiet the mind, this leads to the body to relax in consequence (3).

Relaxing the psyche

Breathing exercises - slow, deep breaths

Listen to relaxing sounds – link here.

Meditate - focus your attention on things that are happening right now in the present moment. For example, take notice of your breathing pattern, the noises in the background, your heartbeat. Post on meditation technique coming up.

Journal – writing about our feelings can help us feel more relaxed.

Guided imagery – imagine you are in the setting that helps you feel calm and relaxed. You can use audiotapes, a teacher and even some youtube videos, for example here.

Relaxing the body

Progressive muscle relaxation – as the name indicates, this method consists of tensing and then relaxing each muscle group. What makes it progressive is that you can start tensing and relaxing the muscle in your feet, then move to the legs, then thighs, and so on. When your muscles relax this also works as a signal for your brain to tell its ok to fall asleep (3).

Yoga – there are books, instructors and courses. You can get started with some youtube videos.

Physical activity – exercise helps you feel happier and more relaxed after the work out.

Get some exposure to nature – nature can reduce stress hormone levels (particularly adrenaline and cortisol). Just 20 to 30 minutes sitting or walking a place that gives you a sense of nature has this effect (2,3).

Get a massage

Get yourself a warm drink - decaffeinated & alcohol-free

This has been a brief introduction to the art of relaxation. We will dig deeper into each of these methods and strategies of relaxation on upcoming posts. Hope this has been useful. Feel free to reach out with any questions or comments.

Kind regards,

Jorge A Cevallos, MD

References

1. Stress in AmericaTM 2020: A National Mental Health Crisis [Internet]. [cited 2022 Jan

15]. Available from: https://www.apa.org/news/press/releases/stress/2020/report-october

2. Stress effects on the body [Internet]. [cited 2022 Jan 15]. Available from: https://www.apa.org/topics/stress/body

3. Stress Management: Relaxing Your Mind and Body | Michigan Medicine [Internet]. [cited 2022 Jan 15]. Available from: https://www.uofmhealth.org/health-library/uz2209

4. Hunter MCR, Gillespie BW, Chen SYP. Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology. 2019;10(APR):722.