Just as the sympathetic nervous system produces a ‘fight or flight’ stress reaction in the body, it is possible for us to consciously activate the parasympathetic nervous system (PNS) to produce the opposite response – a state of ‘rest and digest’. This metabolic slow-down is commonly referred to as the relaxation response, and is the biological counter to the stress response. That is, the stress response is automatically switched off simply by switching on the relaxation response.
The physiological changes associated with the relaxation response include:
In the 1960’s a cardiologist at Harvard Medical School by the name of Dr. Herbert Benson started to study the effects of regular and consistent activation of the PNS. Benson coined the term ‘Relaxation Response’ to describe the set of symptoms listed above.
Prior to Benson’s research it was considered that the function of the autonomic nervous system (of which the PNS forms a part) was involuntary (hence the name ‘autonomic’). However, through more than 40 years of peer-reviewed, evidence-based, scientific research Benson demonstrated that human beings have the capacity to consciously activate the PNS, thereby voluntarily experiencing the symptoms of the Relaxation Response. By extension, Benson’s research demonstrated that humans have the capacity to voluntarily control their muscular tension, mental busyness, respiratory rate, blood pressure, heart rate, digestive function and immune function. In effect, Benson’s research demonstrated that we have the capacity to lower our stress levels whenever we want to simply by activating our Relaxation Response.
Benson showed that we can activate the relaxation response (and de-activate the stress response) by doing just two things:
It’s that simple!
Benson’s research demonstrated that performing the two steps listed above for just 10-20 minutes a day guarantees elicitation of the relaxation response and a permanent reduction in stress symptoms. This type of extended practice is what we refer to as a Recharge technique.
Recharge refers to a ‘formal’ practice where you remove yourself from the events of everyday life and devote an extended time (10-20 minutes) to building up your stress resilience. Recharge techniques are akin to a professional golfer practicing on the driving range so that they have the skills they need to land the ball on the green and sink the big putts during a tournament.
There is no right or wrong time to Recharge. Practicing before work can be a great way to set yourself up for the day. Lunchtime is a fantastic opportunity to ensure you feel awake and alert throughout the afternoon. Recharging after work supports the transition from ‘work’ headspace to ‘home’ headspace, and before bed can set you up for a great night’s sleep.
Reboot techniques take a matter of a few seconds, providing an instant resetting of the nervous system (very much like rebooting a computer). You can choose to reboot yourself immediately before or after a challenging situation, or at any time throughout your day. For example:
You may also like to consider setting automated reminders to help you remember to Reboot:
The regular events of your life can also be used as trigger points to help you remember to Reboot. For example:
The beauty of practicing both Recharge and Reboot on a regular basis is that they complement each other. The more you practice recharging, the more likely you are to remember to reboot throughout your day. The more you can remember to reboot the more beneficial your recharge practice will be.
Recharge technique: Progressive Muscle Relaxation