Many of us experience stress or anxiety related health problems everyday. We suffer with disconcerted stomachs, indigestion, agitation falling asleep, stiff necks, and even tension headaches. In reality, these physical symptoms of anxiety are so common that even children will use a physical sensation like having “ butterflies in their tummy” or “ a frog in my throat” to term receptivity nervous.
If you think about it from the grotto man, dinosaur days, the term “ fight or flight” explains it all.
We hear a sound, our body gets the message that a dinosaur is coming toward us. We go into development mode – shutting down or slowing all non - critical functions ( like digestion and reproduction ). Sending that energy to critical functions that let on us to escape to the safety of the tunnel.
Stress hormones like adrenaline and cortisol are released. Blood pressure and heart degree go up sending blood flow to the large muscles and breathing quickens so we can physically defend ourselves against danger or run away.
Blood sugar and other energy stores are converted to fuel so that we have plenty of resources available to protect ourselves from the nearing threat. In occasion we’ re injured, blood clots form more easily.
This “ fight or flight” response is perfect when we need to escape dinosaurs or other physical danger, but our bodies don’ t know the difference between physical danger and emotional danger. Our body has the exact same reaction whether we make a mistake at work or narrowly avoid a car coincidence.
Eventually, we get going to connect anxious thoughts and feelings with our body’ s physical reaction to those thoughts and feelings. This might not seem like a problem until, one day, we drink a little too much coffee or sprint to catch the elevator and our body feels nervy or short of breath and we start to experience thoughts and feelings of anxiety and uncertainty without having any idea what we’ re worried about.
So what can you do?
Just like it’ s our thoughts of torment ( “ lookout, dinosaur! ” ) that trigger the fight or bound response our thoughts of safety, consequence, and gain can trigger the rest or extermination response.
Similarly, by creating the physical sensations of rest or necrosis ( slow steady breath, relaxed muscles ) we can trigger relaxed thoughts and feelings.
By intentionally tensing and then relaxing the muscles of the body while focusing on the breath we can reduce the physical symptoms of Anxiety, which helps to reduce the mental or emotional symptoms.
This is an abbreviated gag of a dynamic muscle homogeneity:
There are two parts to magnetic muscle pastime: deliberately tensing muscle groups, and then releasing accomplishment.
• Step One: Create Exertion. Make active by focusing your mind on a muscle combine; when you inhale squeeze the muscles in the formation you are focusing on as hard as you can for about 8 seconds.
• Step Two: Releasing the Tension. After the 8 seconds, ooze and quickly and suddenly let go. Let all the power and tension flow out of the muscles. Feel the muscles relax and become loose and limp, like a floppy weekly wench. Heart on and regard the difference between tension and relaxation.
Instead of working with just one specific part of your body at a time, hub on a crowd of muscles. For excuse, headquarters on both legs and feet all at once. Tighten all of the muscles in your toes, top and bottom of your feet, ankles, bairn, shin, knee, thigh, hips, and buttocks. Use the groups below:
- Lower limbs
- Paunch and Chest
- Arms, Shoulders, and Smooch
- Face
Make concrete to core on your breathing during this exercise. Inhale slowly as you profit by and occupancy tension.
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