We are all aware of The Stress Response; let’s face it, most of us suffer from this far too much of the time. We also know that this has a very negative effect on our bodies and general health and well-being. It is a huge contributor to many of the chronic illnesses we suffer from today – IBS, Inflammatory diseases, cancer, heart disease etc. etc. It’s all pretty scary stuff!
However, the good news is that now science has proven that we also have The Relaxation Response, the direct opposite to the stress response, and this has a hugely positive effect on our bodies and general health and wellbeing.
Now, if you stop and think about that – how powerful is that?
If we can initiate our Relaxation Response more and more, and diminish our stress response, can you imagine the fantastic effect that will have on our health and wellbeing?
So, how do we initiate our relaxation response???
Simple, we just need to take control of our thoughts!
Our thoughts/beliefs lead to our behaviours which lead to our results……….
e.g. if you constantly live in fear that you are going to lose your job, you live in an agitated worried state (stress response), finding it hard to slow down or relax. You feel the need to work hard constantly as you know your family depends on you earning your salary. You end up living in a constant state of stress, it starts to show in your body through a whole variety of ways: headaches, back ache, constant tiredness, weight gain, increased alcohol intake, less exercise – you get the picture…. ultimately, it can lead to one of the numerous chronic illness we have today, or even early death!
So, can you see how we need to take control of our thoughts?
Here are some simple, easy ways for you to start:
1. Breathe
Take time out during the day to do a few rounds of Belly Breathing. Place your hand on your belly, focus on breathing into your hand so that your belly expands like a balloon, then breathe all the air out and feel your belly draw in. Repeat for a few rounds, I love the 4/7/11 – this is a healing breath pattern: breathe in for 4, hold for 7 and out for 11.
2. Meditate
Start with just 2-3 mins, I prefer to do this before I get out of bed, but anytime, anywhere that suits you. Get a meditation CD or an app: when you start meditating, it’s far easier to listen to someone guiding you through it.
Remember Meditation is about stilling your mind, controlling your thoughts…….that means that doing your mind/body exercise such as Pilates or Yoga is a form of Meditation, as long as you are being mindful and not thinking about what you’re going to have for tea etc. A walk in the countryside, taking note of everything you see and hear is also a form of Meditation, or you might have heard this and Pilates referred to as Mindful Movement – it’s the same thing 🙂
These simple strategies will initiate your relaxation response. Although you might not necessarily notice a difference straight away, persevere as these will dramatically increase your health and well-being!
It’s also worth noting that scientists have discovered that the very first time you Meditate you initiate this relaxation response; you start to create change from day one.
3. Awareness
Start to become aware of the thoughts going on in your head. Notice how negative they can be, usually driven by fear and often full of What If’s.
If you recognise when your mind starts to go down these paths (and trust me, it’s usually very, very often), then you have a choice – let yourself continue down that path until you’re in a stress response, full of anxiety, or don’t.
I call it pressing the pause button – ask yourself one simple question – Is that really True?
Once you truly realise that we tell ourselves so many stories that not only keep us stuck, but also evoke our Stress Response, you will realise that it’s YOUR choice whether to believe these stories or not, and that the power is in your hands to help YOUR Body, Mind & Spirit and increase your Health and Well Being 🙂