Fitness Friday - How Two Minutes of Relaxation Can Have a Dramatic Impact on Stress

Stress is all around us. We worry about contracting COVID, job losses and now the more stringent lockdown in Ontario has added a new layer of stress to our lives.

What is Stress?

For many of us, stress levels are higher than ever. Stress is how the brain and body respond to any demand. It could be a barking dog approaching you, a negative workplace or an ill family member. 

A stress response can take many forms. It stems from the sympathetic nervous system. Think of it as a gas pedal that accelerates and decelerates. Stress is a fight or flight response that can cause dramatic changes in the body. It can cause you to see everything as a threat and your body can become reactionary. 

Stress can cause these responses:

• Increased heart rate and blood pressure

• Slowed digestive functioning

• Decreased blood flow to extremities

• Increased release of adrenalin and cortisol

• Difficulty in focusing, thinking

• Shaky, jittery or sweating

• Headaches

• Physical pain, tight muscles

Not all stress is bad! Stress can motivate people to prepare for an exam, perform well in a ski race, and it can even be life-saving. Think of the stories about a driver seeing a car roll into a body of water and their immediate response is to jump in and pull the driver to safety.  

Everyday Stress Can be Hard to Notice

Our lives are filled with stressors that we don’t even recognize. The non-stop demands of modern-day living is constant. You are awakened by a loud alarm, cram your schedule with more than can be done in one day. 

Stress is layered on throughout our day. You receive alarming news from an ill family member, you miss a deadline, get a flat tire, receive a call from your children’s school about poor attendance. The list is endless and your body doesn’t receive a clear signal to return to normal functioning. The response is an increased heart rate, tight muscles, an unclear mind, and headaches. You can’t flee the stress, it overtakes you. 

Switching our Stress Response to Relaxation Response

Let’s have a look at what happens to our bodies and mind when we are experiencing a relaxation response:

• Heart rate slows down

• Breathing becomes slower and deeper

• Blood pressure lowers or stabilizes

• Muscles relax

• Blood flow to the brain increases

• Increases blood flow to muscles

• Increases energy

• Combats illness

• Improves concentration and mood

• Improves sleep quality

• Reduces anger and frustration

• Boosts confidence to handle problems

• Overall improvement in sense of well-being

Research on Heart Rate Variability (HRV) 

HRV is a measure of the variation in time between each heartbeat. These devices monitor the direct relationship between the heart, brain and body. Studies have shown that a relaxation response can occur within five minutes when relaxation takes place. 

Relaxation Takes Practice 

A relaxation practice takes as little as two minutes. Give these practices a try each day to keep stress responses at bay.

Breathwork

• Super slow breathing, so slow that you take five to six breaths per minute

• Inhale in for five to six seconds

• Exhale for five to six seconds

Heart Lock Technique (Biofeedback)

• Place one or two hands on your heart

• Focus your attention in the area of the heart

• Imagine you can breathe slowly through and around your heart

• Activate a feeling about a person, place or activity that makes you feel appreciation, care, compassion, love or some other positive feeling

• Radiate that feeling to yourself and others

• Make a sincere attempt, as you breath through your heart to send those feelings outward

• Sustain your feelings of care and appreciation as long as you can

Progressive Muscle Relaxation

• Begin at your feet and clench and tighten your feet and release and relax

• Continue slowly throughout your body all the way up to your head

• After progressively releasing your muscles throughout your body, focus on inhaling relaxation and exhaling stress

Visualization/Imagery

• To relax using visualization, try to incorporate as many senses as you can

• Set yourself at the ocean

• Feel the sun setting

• Hear the waves roll up on the beach

• Smell the salt water

• Feel the sand in your toes

• Taste the clean air

Reducing stress won’t happen overnight. It takes practice, but it doesn’t take much time. In a few minutes you can create a relaxation response to support you during this difficult time.
Be well, stay calm!

Kimberly Hicks-Ruttan. I am a certified fitness instructor and personal trainer with more than 30 years of experience and loving every minute of it. My philosophy on fitness is making it fun, challenging, and full of variety. Today, I am passionate about short, intense workouts called Tabata, as well as yoga, paddle boarding and skiing. You can reach me by joining my private Facebook group called Fit Tips with Kimberly.