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Have you ever wondered why it is necessary to relax and health consultants always recommend that we live a balance between work, study and relaxation? Let's find the answer through this article.
1. What is relaxation?
Relaxation is a name for what happens when the parasympathetic nervous system is in charge of bodily functions, regulating the work of organs and glands while you are resting. The relaxation response begins when you feel safe. It can actually block the effects of your body's response to stress, making very good changes to your mental and physical health.
2. What happens when the body relaxes When you relax, your body responds by:
Heart rate slows down: Stress activates activity in your sympathetic nervous system, which is in charge of function of the body in dangerous situations. This "fight or flight" response releases hormones called catecholamines to speed up your heart. However, relaxation will let your body know that saving energy is the right thing to do. Your parasympathetic system takes over and releases a hormone called acetylcholine. That slows down your heart rate. Your blood pressure drops: Stress hormones can speed up your heart rate and tighten your blood vessels. That will temporarily raise your blood pressure. The opposite happens when you relax. If you have high blood pressure, relaxation methods like meditation can help you manage stress and reduce your risk of heart disease. However, note that this method is not a substitute for medication, so do not stop taking it unless directed by your doctor. Your digestion gets better: When stress triggers a "fight or flight" response, your digestion slows down as blood moves to larger muscles. Thus, relaxation reverses this process. It also reduces inflammation that can damage your intestines. Besides, stress plays a role in many digestive problems, like irritable bowel syndrome (IBS). Mindfulness relaxation techniques such as deep breathing or meditation can help reduce these harmful symptoms Your breathing slows down: When someone is panicking, you can say reassuringly "take a deep breath" . There's a good reason for that: when you're stressed, your breathing rate increases. Breathing too quickly can lead to low blood oxygen levels, making you dizzy and weak. But relaxation slows your breathing. You can also help yourself relax by breathing slow, controlled, about 6 breaths per minute. Your muscles are relaxed: Your body stiffens when you feel threatened, whether from a bear in the woods or a deadline at work. Usually, muscle tension eases when you calm down. But prolonged stress can lead to a muscle tension response nearly every time. If you're having trouble letting your body relax, ask your doctor about biofeedback, which uses sensors to give you feedback about your body's functions. That helps you learn how to release muscle tension. Relieve pain: Relaxing won't make you feel better, but it can reduce it a bit. Relaxed muscles experience less pain. Relaxation prompts the brain to release endorphins, chemicals that act as natural pain relievers. Studies show that relaxation techniques like meditation can reduce pain caused by conditions like fibromyalgia, migraines, chronic pelvic pain, and irritable bowel syndrome (IBS). Better blood sugar control: Stress hormones can cause your blood sugar to rise. If you have diabetes, trying to cure it can increase your stress. Relaxation can help you control your blood sugar (although it can't replace medication). To get there, exercise regularly and get enough sleep. Try relaxation techniques like meditation or yoga to improve your condition. Your immune system works better: Prolonged stress makes it harder for your body to fight infections. But deep relaxation can help your immune system recover. You can achieve that with the help of techniques like stretching. That's where the muscle tension is stimulated, then relaxed, muscle group by muscle group. It's more important to manage worries as you age, as immune function naturally declines over time. You sleep better: Sometimes, you may not be able to doze off even when you're tired. This "tired but hard-to-sleep" state is a sign that you're still in "battle" mode. Relaxation techniques such as deep breathing can help trigger a chain reaction for the body to relax. They are sometimes used as a treatment for insomnia.
Thư giãn rất tốt cho sức khỏe tinh thần và thể chất.
3. How can you feel relaxed? Some people relax while they garden, cook, or read. Others opt for prayer or meditation or the Benson method. This technique was created by Herbert Benson - the cardiologist who was the first to describe the relaxation response.
To relax your body, what you need to do is:
Sit down, make sure you feel comfortable; Close your eyes; Slowly relax all your muscles, starting with the feet; Breathe through the nose; Pay attention to your breath. Do this for about 20 minutes. Then sit with your eyes closed for a few minutes.
In short, a relaxed body will help you stay healthy both physically and mentally, recovering from the daily stresses that life brings. No matter how busy you are, you should learn to relax yourself to minimize the stress of work and daily life.
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Reference source: webmd.com
