Kimberly Knipe, MBA, RD, LDN, Community Nutrition and Outreach Coordinator
Julie Funk, MS, RD, CDE, LDN, Director, Community Health and Wellness Services
Chester County Hospital; West Chester, PA
Stress is an illness. That is a fact. Chronic stress creates an increased production of cortisol, which is a steroid hormone produced by the adrenal gland. Over time, it can weaken the immune function. In the weeks leading up to the holidays, stress can be amplified by being overbooked, sleeping less, getting less exercise, drinking more socially, gaining weight, or managing an altered schedule.
When you are stressed your blood pressure elevates and you can become irritable. It can create headaches, digestive disorders, anxiety, pain or depression. Sometimes, stress presents itself outwardly by causing skin conditions.
It is natural to feel stress at various times throughout the year or by certain reoccurring triggers. And it is possible to find ways to manage it - exercising, reading, listening to music are common methods. Here is another approach that anyone can implement.
Deep breathing is an easy and effective way to lower stress levels. When you breathe deeply it sends a message to your brain to calm down and relax. The brain then relays this message to your body. Those physical reactions that happen when you are stressed, such as increased heart rate, rapid breathing and high blood pressure, all decrease as you breathe deeply to relax. This response has been extensively studied and is known as the relaxation response, a term first coined by Harvard physician Dr. Herbert Benson in 1975.
Eliciting the relaxation response is quite easy. There are two essential steps:
- The repetition of a word, sound, phrase, prayer or muscular activity as the sole focus of attention.
- The passive disregard of everyday thoughts that inevitably come to mind.
As you breathe deeply, focus on a word or a short phrase that is firmly rooted in your belief system, such as "HOPE," "PEACE" or "LOVE."
- Sit quietly in a comfortable position.
- Close your eyes.
- Relax your muscles, starting with your feet then progressing to your calves, thighs, abdomen, shoulders, head, and neck.
- Breathe slowly and naturally, and as you do, say your focus word, sound or phrase silently to yourself as you exhale.
- Assume a passive attitude. Don't worry about how well you're doing. When other thoughts come to mind, simply say to yourself, "Oh well," and gently return to your repetition.
- Continue for 10 to 20 minutes. (Even 1 to 5 minutes can reduce tension when needed.)
- When finished, continue to sit quietly for another minute or so, allowing other thoughts to return. Then open your eyes and sit for another minute before rising.
Practice the technique once or twice daily. Before breakfast and before dinner are suggested times to do this. Other techniques for evoking the relaxation response include imagery, progressive muscle relaxation, repetitive prayer, repetitive physical exercises, breath focus and Transcendental Meditation.
Regular practice of the relaxation response is an effective treatment for a wide range of stress-related disorders. To the extent that any chronic condition is caused by or made worse by stress, deep breathing and calming your mind and body can help.
This article was published as part of the Daily Local News Medical Column series which appears every Monday. It has been reprinted by permission of the Daily Local News.
Related Information from Chester County Hospital: