Why is daily relaxation important?
During the bustling December festive season, finding a moment for yourself can sometimes be a challenge. Dinners, Sinterklaas, and Christmas shopping often take precedence alongside daily activities. This is not a problem if you enjoy it and it energises you, but if December stress is not unfamiliar to you, then relaxation deserves a spot in your schedule, in our opinion. In addition to healthy eating, regular exercise, and good sleep, daily relaxation is equally important to provide your body with what it needs. In this blog, we delve into the actual effects of relaxation on our body and explain the role our nervous system plays in this.
What is relaxation?
Relaxation refers to a physical and mental state of rest, calmness, and recovery following exertion or stress. Relaxation can be achieved in various ways, depending on your preferences and interests. For some, relaxation is found through physical activity (think of sports, yoga, or walking in nature). Others relax by consciously taking a step back and reading, listening to music, meditating, or taking a soothing bath.
The goal of relaxation is to recharge the body and mind and to recover from daily stress, activities, and stimuli. Relaxation is therefore vital for our health. It provides an important counterbalance to the pressure and hectic pace of modern life and enables us to maintain our mental, physical, and emotional well-being.
To understand how relaxation works and why it is so important, it is helpful to know that this is regulated by our autonomic nervous system.
How our autonomic nervous system maintains the balance between stress and relaxation
As humans, we roughly have two modes, namely the fight or flight mode and the rest and digest mode. These two systems together form our autonomic nervous system. The autonomic nervous system is responsible for regulating all unconscious body functions, such as breathing, heart rate, digestion, hormone production, and the functioning of blood vessels.
The fight or flight mode is facilitated by the part we call the sympathetic nervous system, and the rest and digest mode by the part called the parasympathetic nervous system. These two systems constantly alternate and work together to keep our body in balance.
The sympathetic and parasympathetic nervous system
When we are stressed, anxious, or in a threatening situation, the sympathetic nervous system, or the fight or flight mode, is activated. This releases stress hormones like adrenaline, noradrenaline, and cortisol, putting our body in a state of readiness. Our heart rate and breathing accelerate, blood flow to the muscles increases, and we are ready to literally fight or flee. In earlier times, these functions were naturally very welcome when surprised by a predator and we needed to secure our safety. Once the danger had passed, our body would quickly return to the rest and digest mode. Heart rate and breathing slow down again, and digestion and the immune system are stimulated.
Today, we experience stress or anxiety due to high work pressure, many daily stimuli, problems at home, or simply taking on too much. This can sometimes make it difficult to maintain balance within our autonomic nervous system, which ultimately has an unhealthy effect on our body. This means that daily relaxation should actually be high on our priority list.
What happens in your body when you relax?
When we are relaxed, we do not experience feelings of stress, tension, or busyness. When our body and nervous system come to rest, muscle tension decreases, our thoughts calm, and we experience a sense of well-being and contentment.
Learning to relax well not only makes you feel better mentally, but it also has an enormously powerful and measurable effect physically. This is what happens when we relax:
Reduction of the stress hormone cortisol
When we relax, it stimulates the release of neurotransmitters such as dopamine, serotonin, and endorphins. These substances help lower the level of stress hormones like cortisol and contribute to a sense of calm and well-being.
Your breathing improves
'Breathe in, breathe out' is something we quickly say to ourselves or others in a stressful situation. And for good reason. When we are stressed, our breathing accelerates and shifts from abdominal breathing to chest breathing. Breathing too quickly and too high can cause you to take in more oxygen (O2) and less carbon dioxide (CO2). A low carbon dioxide level in the blood can cause various symptoms such as dizziness, tingling, twitching eyelids, fatigue, palpitations, and a sense of agitation.
Breathing and relaxation have a reciprocal effect on each other. On the one hand, relaxation ensures that breathing returns to a calm and deep pattern. On the other hand, slow, deep abdominal breathing can help our nervous system relax, allowing us to calm down. Aim for about six breaths per minute: 4 seconds in, 6 seconds out.
It lowers heart rate and blood pressure
When you relax, your heart rate slows and your blood pressure decreases. This is because our nervous system switches to the parasympathetic mode, which is responsible for the rest and recovery functions of our body.
One part of the 'fight or flight' response is the release of catecholamines. Catecholamines is a collective term for the stress hormones adrenaline, noradrenaline, and dopamine. These, among other things, cause your heart rate to accelerate and blood vessels to constrict, temporarily raising blood pressure.
As soon as you relax, you signal to your body that it is okay to come out of the fight or flight mode and save energy again. Your parasympathetic nervous system takes over and stimulates the production of the neurotransmitter acetylcholine, which among other things slows your heart rate.
It improves digestion
Relaxation activates the parasympathetic nervous system, leading to improved digestion. It promotes intestinal contractions and increases blood flow to the digestive tract. This allows nutrients to be absorbed more efficiently and waste products to be excreted more easily.
Stress reduces blood flow to our digestive system so it can be used for our muscles. The increased blood flow to the muscles increases muscle tension, strength, and endurance. Survival is naturally more important than digesting your lunch. Once we relax and our nervous system calms down again, blood flow is restored, improving digestion and supporting gut health.
It improves focus and thinking
As adrenaline and cortisol levels decrease, relaxation helps us concentrate and focus better. A calm state of mind effectively presses the pause button on the high-frequency, overactive brain waves we experience during stress, which makes clear thinking more difficult.
Relaxation helps to slow down brain waves, from fast and active beta waves to more relaxed alpha and theta waves. This can lead to a sense of mental clarity, improved concentration, and creativity.
Your blood sugar levels stabilise
Relaxation has several positive effects on our blood sugar levels. Firstly, relaxation reduces the production of stress hormones, such as cortisol. These hormones typically cause an increase in blood sugar levels because the body enters a fight or flight mode. By relaxing, the production of cortisol is reduced, allowing blood sugar levels to remain controlled.
Additionally, relaxation can help improve insulin sensitivity. Insulin is the hormone responsible for regulating blood sugar levels. In people with reduced insulin sensitivity, relaxation techniques such as meditation, yoga, or deep breathing can help improve insulin sensitivity. This means that the body is better able to absorb and use glucose from the blood for energy, keeping blood sugar levels stable.
It affects the immune system
Chronic stress weakens the immune system, while relaxation has the opposite effect. Relaxation improves the immune response by increasing the production of immune cells and antibodies, allowing your body to better defend itself against pathogens and infections.
5 tips for more and better relaxation
1. Make relaxation a part of your schedule
Just as you schedule appointments and meetings, it is important to schedule time for relaxation. For example, block a few hours each week in your diary to read, walk in nature, meditate, exercise, or pursue a hobby. By consciously making time for this, you give yourself permission and create a balance between effort and relaxation.
2. Limit your screen time
We often spend a lot of time on our phones, tablets, and computers, which can lead to physical and mental (over)load. Try to limit your screen time and consciously make time to literally disconnect. This can help you feel less stressed and more relaxed.
3. Try breathing exercises
Breathing exercises are a simple and proven effective way to relax. By consciously taking deep breaths and extending your exhalations, the parasympathetic nervous system is activated, and your stress level is reduced. Try breathing exercises like the 4-7-8 technique, where you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Do this a few times a day, and you will notice that you feel more relaxed.
4. Change your environment
Sometimes a simple change of environment can help with relaxation. Go outside for a refreshing walk in nature, create a calm and tidy home where you can relax, or plan a zen day at a spa or wellness centre.
5. Other relaxation techniques
There are various relaxation techniques you can try, such as meditation, yoga, tai chi, aromatherapy, or massage. These techniques help not only to relax your body but also to calm your mind.
Remember: relaxation is not a luxury, but a necessity
It is important to remember that relaxation is not a luxury but a necessity for a long and healthy life. By regularly taking time for yourself and relaxing, you recharge, improve your concentration, and boost your health, energy level, and mental health.
