The relaxation response is a complex response of the nervous system that works through several, interconnected physiological mechanisms. By stimulating the physiological changes described in the previous post (reduction of excitatory neuronal activity, neuromuscular arousal, cognitive excitation and integration of hypothalamic function) we can counteract the effects of physical and mental overexertion. Regular practice of techniques that evoke the relaxation response, such as meditation, slow breathing, Yoga, or progressive muscle relaxation, can lead to long-term benefits for physical and mental health. These include improved stress management, better emotional regulation, enhanced cognitive function, and overall improved well-being.
Decreased oxygen consumption
Our body uses oxygen as fuel, but we can get by with a lot less oxygen than we think. Light, slow breathing slows the needs of energy consumption down—our metabolism—and so our energy expenditure becomes limited. This can have many positive downstream effects, such as:
- Extended lifespan
- Preservation of neurologic function
- Reduced oxidative stress
- Improved metabolic health
- Enhanced cellular adaptation
Lowered heart rate and blood pressure
Slower breathing and progressive relaxation can shift cardiovascular activity from sympathetic to parasympathetic dominance. The vagus nerve, which is responsible for slowing the heart down on the exhalation, becomes stimulated, and homeostasis is supported.
Altered brain wave patterns
During slow breathing, especially at resonance frequency, our brain waves entrain to the pace of the breath, so alpha wave activity increases, indicating a state of relaxed alertness. In very slow breathing, delta waves (deep sleep waves) can become predominant, leading to states similar to deep sleep without dreams while we are awake. This is the hallmark of a meditative state.
Genomic changes
Recent research has shown that that the relaxation response specifically due to meditation and lifestyle changes, in comparison to a vacation, can lead to an increase in telomerase activity, which reflects our inflammation levels and aging process. This means that meditation can effect a change in gene expression, potentially counteracting the effects of stress and aging at a cellular level.
Exercise
Physical exercise can also have a positive benefit on the sympathetic and parasympathetic nervous systems, as a positive stressor. The benefits of physical exercise are well known, influencing everything from sleep to cholesterol. But perhaps one of the most important aspects of exercise is the prevention of disease and the sense of control that you can have over your state of health and sense of wellbeing through regular movement. Illness can be a huge cause of stress in our lives, especially when it comes to chronic diseases such as diabetes, heart disease, digestive disorders, and anxiety. Stress leads to high inflammation levels in our body which then exacerbates disease and mental distress, forming a vicious cycle. To have a measure of influence over our mental, emotional, and physical fitness levels removes a lot of tension and worry from our minds, as well as making us just plain feel good, or at least, better. To un-do stress is to begin to un-do inflammation.
Hormones
Physical exercise also releases hormones that make us feel good, such as endorphins which are hormones that elevate mood and the reduce perception of pain, and dopamine, which is a neurotransmitter that helps us in being motivated. Exercise also produces brain derived neurotrophic factor, a protein in the brain that promotes neuroplasticity, the growth of nerve cells, and is a protective factor against depression.
Nasal breathing
Combining physical exercise at an intensity level where you can continue to breathe through your nose can make it so overtraining or overexertion are less likely. The ability to breathe through your nose means that, depending on your fitness levels, you are more likely to maintain a healthy exercise intensity level can help limit overexertion which can lead to fatigue or other stressors on your body. When you push past that point, you will compensate by breathing through your mouth to meet increased oxygen demands. If your body is constantly demanding more energy than you can produce by nasal breathing, you might be pushing too hard. Nasal breathing can be a very good indicator of exercise intensity. There are many reasons to breathe through your nose as a regular habit; these are just reasons associated with exercise. Other reasons will be covered in future posts.
Vagus nerve
The final important benefits of physical exercise are the stimulation of the vagal nerves, which control inflammation levels in the body, influences resilience, and can increase in proprioceptive sense. Proprioception is our ability to know where our body is in space, and where our limbs are in relation to each other. This is another way of saying body awareness. With increased body awareness and slow breathing, we can have a sense of embodied awareness, which is a state where we are in touch with who we are. Embodied awareness brings with it a deep sense of even calm, equilibrium, and evenness. We are not so easily thrown off, and can bounce back, and perhaps even bounce up, when it happens.
When it comes to resilience, remember: we don’t want to get thrown off and then bounce back to where we were before; we want to get thrown off, learn something from it, and then bounce up to a level that is beyond where we were previously. This is one of the secrets of growth.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC3579386
https://www.jstor.org/stable/27847966