Now we know from the previous post that modern living tends to set off a lot more stress responses than relaxation ones 

Again, this is because our hunter/gatherer nervous systems can't tell the difference between a real physical threat and any number of other things that may cause us to become worried or anxious.

In this case, the overactive stress response and the underactive relaxation response create an imbalance that leads to the stress cycle.

To break this cycle and to restore balance, you must turn on the relaxation response and, although this takes some persistance, the principle is simple enough. Bring on any aspect of the relaxation response and the whole relaxation system responds.

In practice, there are two aspects that you can influence. Your breathing and your muscle tension. The Double-Breath release is an excellent way to reduce stress, but to be really effective it should be done regularly. I'm adding a new breath technique today, under the "quick-fix" section.

This is "counting the breath" and, if you are about to panic, a few minutes of this technique will calm you down.

Next post, we'll look at how stressful breathing patterns can become habitual.  How these patterns can have such a negative effect on your peace of mind and what you can do about it.

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Hello facebook friends and, (hopefully) friends of friends and anybody else that's found the website.  I started this talk a few days ago, as a new page, but I'm new to this and from the little I understand so far, a post seems like a better way to go.  If you're reading this I've made the transmission…

We're talking about relaxation and to begin the relaxation process, it's useful to know about the stress response, how and why it affects us and what you can do to break the stress cycle.

To sum up, so far…

WE've evolved from a long line of hunter/gatherers and it's only in the last few thousand years that humans have settled, grown crops, herded animals and developed settlements that eventually became towns and cities.

This is a very short time in evolutionary terms and we still have hunter/gatherer nervous systems.  These systems don't always suit our modern urban lifestyles.

Here's why…

Broadly speaking, our nervous systems sub-divide into two main groups.   The voluntary nerves, which are under our concious control, for example you're using them to read this, to sit down, to type an email.   And the involuntary nerves, which are not under our concious control and which regulate the heartbeat, the functioning of our organs and glands and so on.

Then there's the autonomic system (part of the involuntary nerves) and if your mind is beginning to wander off at this point, bring it back.   You really need to know about  this autonomic system because its the cause of all your stress and tension.

The autonomic nerves are divided into two groups, each of which have opposite effects on your body.   The sympathetic nerves which wind you up and are responsible for the "fear, fight, flight" or stress response.   The parasympathetic nerves which calm you down and initiate a relaxation response.

The autonomic system is at its best in the simpler world of the hunter/gatherer.                                                                                                                                        

When your ancient ancestor came across a wolf on his way home to the communal campsite, the stress response, prompted by his anxious reaction, swung into action.

As soon as he registered the threat, adrenalin was pumping through his body, increasing heart rate, diverting blood, increasing oxygen intake, tensing muscles to run or to fight.   When it was over, when the fighting or running was done and the danger was past, the relaxation response kicked in.   Heart rate and breathing slowed, muscles relaxed and the body was back in balance until the next threat to his wellbeing.

Nowadays, its not so simple.   Your brains have evolved to the stage where any thought or circumstance that causes you anxiety can set off the stress response, even though your anxiety is not caused by something that is physically threatening.

So you can be threatened by a whole pack of phantom wolves; – mortgage arrears, relationship problems, hellish neighbours or job worries for example and these issues can set off the stress response as surely as if you had a real wolf on your tail.

Back with your old wolf-meeting ancestor, as soon as the danger was over, relaxation and balance came back.

That won't happen in your case, though, not unless the neighbours leave, you get a new job, your partner turns into a model of loving tolerance and the bank writes off your debt.

The things we feel threatened by can continue for a long time before they're resolved and for all that time your autonomic system keeps the stress response in play, doing it's best to protect you against a series of physical threats that don't exist.

After a while, you start to develop worrying symptoms from your over-stressed and overstretched nerves, like headache, digestive problems, forgetfulness, even panic attacks.   Now you've got even more to worry about and the stress cycle is established.

To break the cycle, to become more grounded and balanced, you need to activate the relaxation response.   For now, try the double breath release from the "quick-fiv" section.   Do it often and you really will feel a general calming effect.

Next  time we'll look at relaxing in more detail.

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