Bodily Reactions of Stress and Relaxation

Everyone experiences stress in a variety of different situations. There are, however, a common set of bodily responses to stressful events. For example:

• Nervous system activity increases.
• Blood pressure goes up.
• Muscles become more tense.
• Need for oxygen increases and breathing rate goes up.

A Relaxation Response has the opposite effect:

• The nervous system slows down.
• Blood pressure decreases.
• Muscle tension and rate of breathing decrease.

You can learn to call forth a Relaxation Response through stress management exercises like deep breathing, progressive relaxation, and visualization.

General Rules For Relaxation Exercises

• Assume a comfortable position of sitting, leaning back, or lying down. Close your eyes.
• Loosen constricting garments and remove jewelry.
• Relax in a quiet, peaceful environment.
• Allow enough time.
• Schedule a relaxation period regularly.
• Practice… practice… practice…

You Are Truly Relaxed When:

• The heart rate slows and becomes even.
• Breathing becomes deeper, slower, and more rhythmical.
• Muscles loosen and relax.
• Hands and feet feel warm, or heavy, or both.
• The mind feels at peace.
• The entire body feels relaxed.