Why is daily relaxation important?
During the busy festive month of December, it can sometimes be a challenge to find a moment for yourself. Dinners, Sinterklaas and Christmas shopping often take precedence over daily activities. This is perfectly fine if you enjoy it and gain energy from it, but if the December stress is familiar to you, then, in our opinion, relaxation deserves a spot in your schedule. Alongside 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 effect relaxation has 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 after exertion or stress. Relaxation can be achieved in various ways, depending on your preferences and interests. For instance, some find relaxation 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 aim of relaxation is to recharge and allow the body and mind to recover from daily stress, activities, and stimuli. Relaxation is therefore vital for our health. It provides an essential counterbalance to the pressure and hustle of modern life and allows us to maintain our mental, physical, and emotional well-being.
To understand how relaxation works and why it is so important, it is useful 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 bodily functions, such as breathing, heartbeat, 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 known as 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 experience stress, anxiety, or find ourselves in a threatening situation, the sympathetic nervous system, or the fight or flight mode, is activated. This releases the stress hormones adrenaline, noradrenaline, and cortisol, putting our body in a state of readiness. Our heart rate and breathing speed up, blood flow to the muscles increases, and we are ready to literally fight or flee. In earlier times, these functions were, of course, extremely welcome when surprised by a predator and needing to ensure our safety. Once the danger had passed, our body would fairly quickly return to the rest and digest mode. Heart rate and breathing slow down again, and digestion and the immune system are stimulated once more.
Today, we experience stress or anxiety due to excessive work pressure, many daily stimuli, problems at home, or simply taking on too much. This can make maintaining the balance within our autonomic nervous system challenging, ultimately having an unhealthy effect on our body. This makes daily relaxation something that 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 calm down, muscle tension decreases, our thoughts quieten, and we experience a sense of well-being and contentment.
Learning to relax well not only helps you feel better mentally but also has a powerful and measurable effect physically. Here's 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 levels 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 someone else in a stressful situation. And for good reason. When we are stressed, our breathing speeds up and shifts from abdominal breathing to chest breathing. Breathing too quickly and 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, trembling eyelids, fatigue, palpitations, and a feeling of restlessness.
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 breathing into the abdomen 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 drops. This is because our nervous system switches to the parasympathetic mode, which is responsible for the rest and recovery functions of our body.
One of the components 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 cause, among other things, your heart rate to speed up and blood vessels to constrict, temporarily increasing blood pressure.
Once you relax, you signal your body that it's okay to come out of the fight or flight mode and save energy again. Your parasympathetic nervous system takes over and ensures the production of the neurotransmitter acetylcholine, which, among other things, slows down your heart rate.
It improves digestion
Relaxation activates the parasympathetic nervous system, leading to improved digestion. It promotes the contraction of the intestines 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 that it can be used for our muscles. Increased blood flow to the muscles increases muscle tension, strength, and endurance. Survival is, of course, 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 slow down brain waves from the fast and active beta waves to the 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 lowers the production of stress hormones, such as cortisol. These hormones usually cause an increase in blood sugar levels because the body enters a fight or flight mode. By relaxing, the production of cortisol is reduced, keeping blood sugar levels under control.
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 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 against pathogens and infections.
5 tips to relax more and better
1. Make relaxation part of your schedule
Just as you schedule appointments and meetings, it is important to schedule time for relaxation. Block a few hours each week in your calendar 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 exertion 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 make you feel less stressed and more relaxed.
3. Try breathing exercises
Breathing exercises are a simple and proven effective way to relax. By consciously breathing deeply and extending your exhalations, it activates the parasympathetic nervous system and lowers your stress level. Try breathing exercises such as 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 not only help relax your body but also 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 increase your health, energy levels, and mental well-being.
