RECOVER: October 2012

"Take a deep breath" 
The Relaxation Response and 
its effect on Blood Pressure

There is no question about it, this is a time of exceptionally high stress levels in America.  Just ask the person next to you and they will likely agree that stress levels are high and have been for several years.  A 2010 study completed by the American Psychological Association reported that 75% of those surveyed said their stress levels are high enough to feel unhealthy.

Stress management is critical to maximizing health and quality of life.  Although it has been connected with many physiological responses, we see and hear it most related to blood pressure.  Stress causes the activation of our primitive “fight or flight” response as cascade of hormones and chemical reactions, including vasoconstriction (narrowing of the vessels) that if not "used-up" in some physically exerting way, they pile up vastly increasing the likelihood of chronic health issues.  Best bet? Daily physical exercise to use it up which acts like a "reset button" on the stress response.

But what if you "can't" exercise?

Well, if you've ever read any of our other posts you probably know we don't take the word "can't" lightly, but if, for example, a traffic jam on the way to work sets off your stress response and it will be a while before you can execute the "reset" sequence, there is still hope......try some exercises that induce the relaxation response.  The relaxation response, a term coined by Herbert Benson, MD (of the Harvard Medical School), in 1971 and later in a 1975 classic titled "The Relaxation Response", is an effect on the body that, opposite the "fight-flight" response, CAUSES relaxation.

Think mediTation not mediCation

Relaxation helps the body to release nitric oxide which helps open (vasodilation) the blood vessels.  It also allows for a state of being where muscle tension eases, breathing slows and the heart rate reduces.  There are many ways to achieve the relaxation response, however one of the important things (to increase the likelihood of a more permanent effect) is to do it consistently.  Try the exercise below:

Close your eyes.  This alone may help.  Focus on a single word or image that you enjoy.  Say or replay this thought many times in your mind while you relax.  You may feel your shoulders lower, your neck muscles relax.  You may want to lean back in your chair.  Some people even fall asleep.  If your blood pressure were taken now, the systolic (top) number could be as much as 10 mm Hg lower than prior to the exercise as a NEW-cascade of chemicals and hormones floods the system.  What's even better?  That few minute investment and new state of calm is linked with greater focus, productivity and effectiveness in nearly every domain, work and play.

So take a breath, relax, let the blood travel through the system with less resistance.  Spend five minutes a day, everyday to effectively add this technique to your routine.  By teaching your body to find its "calm" you can surprise yourself as to how much control you really have over your stress levels, your state of mind, your biochemistry and even disorders with blood pressure.

Written by Amy Weller, PT, DPT, GCS.  Amy is a Partner at Pro-Activity and the Director of Clinical Services.