New studies show that relaxation techniques can improve health by changing the patterns of gene activity which affect how the body responds to stress. The positive effects were seen the genetic analysis of both long-term and short-term users of such techniques. They showed changes in their cellular metabolism, response to oxidative stress and other processes. All of which may contribute to cellular damage from chronic stress.
Dr. Herbert Benson was quoted in the US News and World Report saying, “What we have found is that when you evoke the relaxation response, the very genes that are turned on or off by stress are turned the other way. The mind can actively turn on and turn off genes. The mind is not separated from the body.”
His research demonstrates that just as you can cause health problems in the body through lifestyle choices, you can also create good health through lifestyle as well. This is the first comprehensive study to show how mind states can affect gene expression.
What scientists are finding is that the regular use of the relaxation techniques can have a positive effect on health at a cellular level. Just as we have heard about cortisol being released during periods of stress, causing you to retain belly fat, the relaxation techniques have been shown to release healing properties.
This relaxation response can be found in the practices of yoga, tai chi, deep breathing exercises, meditation, prayer, progressive muscle relaxation, biofeedback, guided imagery and Qigong. These techniques are being used to manage all kinds of pain, infertility, insomnia, and some health conditions. Tai chi is often described as “meditation in motion” and perhaps more accurately “medication in motion.”
The slow rhythmic movements stand in stark contrast to the fast paced Western lifestyle of busyness. These types of activities force the mind to focus on breathing and being fully immersed in the current moment. It allows the participant to turn down the constant mental chatter and mentally relax while physically engaging in these slow movements.
Many people find it very difficult to simply go slow down and focus within. This very fact makes it a worthy practice. Learning to harness your own personal energy and to calmly focus within can be a useful skill for managing hectic times of stress. Fostering an ability to slow your breathing and reduce your heart rate through practiced relaxation techniques can be extremely restorative, allowing you to think more clearly and calmly.
Just as you can damage your health through stress related illness, studies are now being done to show that you can heal your body through using techniques that calm the mind and body. Positive outcomes from relaxation techniques were long thought to be “all in the head” of the user, but Scientists are now starting to find more definitive proof that these techniques of relaxation response have a biofeedback mechanism that alters gene expression.
These kinds of activities have been credited with many physiological and psychological benefits. Researchers are unclear how these benefits are achieved but the authors of a Tufts Medical Center study on the effects of tai chi noted, “Controlled breathing and movements promote a restful state and mental tranquility, which may raise pain thresholds and help break the ‘pain cycle.'”
Although not all researchers agree on why or how this happens, it is an exciting discovery to explore. To combat stress, it is recommended, that people use an approach that they find to stimulate the relaxation response for 20 minutes, once daily. Finally a recommendation that is a pleasure to carry out, try it for yourself and see what a difference it can make.
“Wellness Matters” Article Series by Lisa Schilling RN, CPT
Speaker, Writer, Wellness Coach & Consultant
Lisa Schilling is the author of “The Get REAL Guide to Health and Fitness-FIVE STEPS to Create Your Own Personal Wellness Plan” She is juggles life as a doting wife and the mother of three boys, who keep her feet firmly planted on the ground!
Lisa is a Registered Nurse, author and recovering pageant queen, who spreads hope with her Get REAL approach to wellness. She empowers women, caregivers and groups to unleash their fullest potential by helping them to see their true beauty and discover their REAL value.
She feels passionate about spreading this message of hope and acceptance to help others be PROactive about their health and not simply REactive. Lisa uses her enthusiasm to inspire people to value and appreciate who they are. She helps people build a bridge from where they are, to where they want to be.
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