How to Relax | Bryan Russell | TEDxKeene

Summary

This script discusses the impact of stress and the importance of relaxation in our lives. The speaker, a yoga instructor with 12 years of experience, introduces the sympathetic and parasympathetic nervous systems, explaining their roles in stress and relaxation. They emphasize the need to actively stimulate relaxation, not just reduce stress, and demonstrate simple breathing techniques to activate the parasympathetic response. The session aims to help participants connect with their inner selves, increase cognitive ability, and find solutions from a calm, connected state.

Takeaways

• 🧘 Yoga and relaxation techniques are taught to reduce stress and promote well-being.
• 🤔 The concept of relaxation is more than just the absence of stress; it involves actively increasing relaxation.
• 🔄 There are two systems in the body that influence our state of relaxation or stress: the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems.
• 🏃‍♂️ The sympathetic nervous system is activated during stress, increasing heart rate, respiratory rate, and blood pressure, while decreasing digestive, immune, and cognitive functions.
• 🍽️ The parasympathetic nervous system is activated when we feel safe and comfortable, promoting a relaxed state and enhancing digestive, immune, and cognitive functions.
• 🤝 We can influence the autonomic nervous system by choosing activities that either stimulate relaxation or energize us.
• 🎶 Music and other activities like warm baths, mindfulness, and yoga can stimulate the relaxation response.
• 🚨 Chronic stress is linked to a significant number of doctor's visits, indicating the importance of managing stress for health.
• 🌬 Breathing techniques are presented as a simple yet powerful way to stimulate the relaxation response and connect with our deeper selves.
• 📉 Breathing with the belly and extending the exhale can help activate the parasympathetic nervous system and promote relaxation.
• 🧠 Quieting the mind through relaxation techniques can enhance cognitive abilities and emotional connection, leading to better decision-making and problem-solving.

Q & A

What is the main focus of the speaker's teaching?

The speaker's main focus is on teaching relaxation techniques, primarily through yoga, to help people manage stress and stimulate the parasympathetic nervous system.

What is the significance of the 200-hour yoga certification course mentioned in the script?

The 200-hour yoga certification course is a comprehensive program that the speaker uses to teach future yoga teachers the essence of relaxation and stress management techniques.

Why does defining relaxation as the absence of stress limit our ability to relax?

Defining relaxation as the absence of stress limits our ability because it implies a passive approach rather than actively engaging in activities that increase relaxation, similar to how defining health as the absence of illness limits our understanding of overall well-being.

What are the two systems in the body that are responsible for our stress and relaxation responses?

The two systems are the sympathetic nervous system, often referred to as 'fight or flight', and the parasympathetic nervous system, often referred to as 'rest and digest' or 'relaxation'.

How does the sympathetic nervous system affect the body during stress?

The sympathetic nervous system increases heart rate, respiratory rate, and blood pressure, preparing the body for action. It also diverts energy away from digestive, immune, and cognitive functions.

What happens to the body when the parasympathetic nervous system is stimulated?

When the parasympathetic nervous system is stimulated, the heart rate and blood pressure decrease, while digestive, immune, and cognitive functions increase, promoting a state of relaxation and safety.

Why is it important to be able to stimulate the relaxation response?

Stimulating the relaxation response is important for maintaining health and well-being, as chronic stress can lead to various health issues, with 75 to 90% of doctor's visits being for stress-related reasons.

What are some activities that can stimulate the relaxation response according to the script?

Activities that can stimulate the relaxation response include listening to relaxing music, taking a warm bath, mindfulness meditation, journaling, guided imagery, practicing yoga, getting a massage, taking a walk, and drinking herbal tea.

What are the two simple breathing techniques shared by the speaker to stimulate the relaxation response?

The two breathing techniques are: 1) Breathing with the belly to stimulate the parasympathetic nervous system, and 2) The extended exhale, where exhaling is done for a longer count than inhaling to further stimulate relaxation.

How does the state of being energized affect cognitive ability and decision-making?

Being in an energized state decreases cognitive ability and increases primal reactions, leading to reactivity and instinctual survival reactions that can escalate situations and result in regrettable choices.

What is the core teaching of yoga as mentioned in the script?

The core teaching of yoga is that quieting the mind allows us to act from a place more connected to our heart, enhancing cognitive ability and fostering a state of love, connection, and solution-oriented thinking.

Outlines

00:00

🧘 Understanding Stress and Relaxation

The speaker introduces the topic of stress and relaxation, highlighting their experience teaching yoga for twelve years, particularly to aspiring yoga teachers. They emphasize the importance of not just reducing stress but actively increasing relaxation. The speaker explains the two opposing systems in the body: the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems, which are responsible for energized and relaxed states, respectively. They point out that while we can't directly control these systems, we can influence them through our activities. The speaker invites the audience to participate in an experiment to feel the shift towards an energized state, illustrating how our choices can stimulate different responses.

05:03

🎶 Stimulating the Relaxation Response

This paragraph focuses on methods to stimulate the relaxation response, such as listening to relaxing music, taking warm baths, practicing mindfulness, and engaging in activities like yoga and massage. The speaker then introduces two simple breathing techniques designed to enhance relaxation. The first involves belly breathing, which is said to activate the parasympathetic nervous system, promoting a sense of calm. The audience is guided through this breathing exercise, which involves placing hands on the belly and inhaling to expand it, then exhaling to contract it. The second technique emphasizes an extended exhale over inhale, which is meant to further stimulate the relaxation response. The speaker leads the audience through this exercise, encouraging them to inhale for a count of three and exhale for a count of six, aiming to shift their state towards relaxation.

10:08

🧠 The Impact of Stress on Cognitive Abilities

The speaker discusses the impact of stress on cognitive abilities and decision-making. They explain that when in an energized state due to stress, the brain's capacity for rational thought is diminished, leading to primal reactions that can exacerbate situations. The speaker contrasts this with the benefits of a relaxed state, where cognitive functions are enhanced, allowing for clearer thinking and more creative problem-solving. They stress the importance of shifting from a sympathetic stress state to a parasympathetic relaxed state to regain cognitive abilities and make better decisions. The speaker concludes by acknowledging the audience's participation in the breathing exercises and the potential for these techniques to help in managing stress and enhancing cognitive clarity.

Keywords

💡Stress

Stress is a psychological and physiological response to a perceived threat or challenge. In the video, stress is presented as a common element in daily life that can lead to health issues, with 75 to 90% of doctor's visits being stress-related. The speaker discusses the need to manage stress to improve overall well-being and health.

💡Relaxation

Relaxation is the state of being free from tension and anxiety. The video emphasizes the importance of relaxation as a counterbalance to stress, suggesting that relaxation is not merely the absence of stress but an active state that can be cultivated through various techniques.

💡Yoga

Yoga is a physical, mental, and spiritual practice that originated in ancient India, which the speaker uses as a medium to teach relaxation. The script mentions a 200-hour yoga certification course, indicating that yoga is a structured path to learning relaxation techniques.

💡Autonomic Nervous System

The autonomic nervous system is a part of the peripheral nervous system that regulates involuntary bodily functions. The video explains that it comprises two systems: the sympathetic (fight or flight) and the parasympathetic (rest and digest), which are integral to the body's response to stress and relaxation.

💡Sympathetic Nervous System

The sympathetic nervous system is responsible for the 'fight or flight' response, activating when the body perceives stress. The script describes how this system increases heart rate and blood pressure, preparing the body for action, but also diverting energy away from other functions.

💡Parasympathetic Nervous System

The parasympathetic nervous system is associated with the 'rest and digest' response, promoting a state of calm and relaxation. The video script illustrates how stimulating this system can lead to decreased heart rate and blood pressure, and improved digestive, immune, and cognitive functions.

💡Breathing Techniques

Breathing techniques are methods used to control the breath to induce relaxation or other beneficial physiological effects. The video introduces two specific techniques: belly breathing and extended exhale, which are said to stimulate the parasympathetic nervous system and promote relaxation.

💡Energized State

An energized state refers to a heightened level of alertness and activity, often associated with the sympathetic nervous system's response to stress. The video discusses how certain activities or stimuli can lead to this state, which, while useful, should be balanced with relaxation for overall health.

💡Cognitive Functions

Cognitive functions encompass a range of mental abilities, including memory, attention, perception, and reasoning. The script explains how the state of relaxation can enhance cognitive functions, allowing for clearer thinking and better problem-solving.

💡Mindfulness

Mindfulness is the practice of being fully present and engaged in the current moment. The video mentions mindfulness meditation as one of the activities that can stimulate the relaxation response, helping to reduce stress and increase mental clarity.

💡Reactivity

Reactivity refers to an immediate response to a situation without careful consideration. The script warns about the dangers of reacting from a state of chronic stress, where the rational thought process is compromised, leading to potentially regrettable actions or words.

Highlights

Life is full of stressors, and understanding how to relax is crucial.

The speaker has been teaching yoga for twelve years, focusing on relaxation techniques.

The essence of relaxation is not just the absence of stress, but actively increasing relaxation.

There are two systems in the body: the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems.

The sympathetic nervous system is activated during stress, increasing heart rate and blood pressure.

The parasympathetic nervous system is activated during relaxation, improving digestion, immunity, and cognition.

We can influence our autonomic nervous system by choosing activities that stimulate relaxation or energy.

An experiment is conducted to demonstrate how to stimulate the energized state.

Daily stressors like waking up to an alarm clock or work deadlines can trigger the energized response.

Chronic stress is unhealthy, with 75 to 90% of doctor's visits being stress-related.

Relaxation techniques such as listening to relaxing music can stimulate the relaxation response.

Breathing techniques are introduced as a way to stimulate the relaxation response.

Breathing with the belly, rather than the chest, stimulates the parasympathetic nervous system.

The extended exhale technique is explained, where exhaling is longer than inhaling to stimulate relaxation.

Yoga's core teaching is that quieting the mind allows for more heart connection and increased cognitive ability.

Stress can compromise self-control and lead to instinctual reactions, which can exacerbate problems.

Shifting from a stress state to a relaxed state can help regain cognitive ability and find calm solutions.

Transcripts

life is full of things that create

stress can you think of some things in

your life that create stress come on

raise your hands and this is why I'm

here to talk to things talk to you about

things that create relaxation I've been

teaching people to relax for the past

twelve years through teaching yoga and

most of my teaching is to people

becoming studying to become yoga

teachers as you complete our 200 hour

yoga certification course and what I'm

going to share with you in the next 200

breaths is the essence of what I teach

in the 200 hour course so although it

may seem like the path to relaxation is

by lowering stress I'd like to you to be

open to the possibility that the path to

relaxation is by doing things that

increase relaxation in a similar way

that defining health is the absence of

illness limits our ability to become

healthy or defining happiness is the

absence of sadness limits our ability to

find happiness if we define relaxation

as the absence of stress we limit our

ability to bring relaxation into our

lives there's more to being healthy than

simply not being sick there's more to

being happy than not being sad and

there's more to relaxing and simply

lowering stress so instead of one system

stress system that goes up and down

there's actually two systems that go up

and down in tandem we know these as a

sympathetic nervous system in the

parasympathetic nervous system

sympathetic nervous system often

referred to as fight or flight and this

is other accuser term energized and this

is stimulated when we find ourselves in

a stressful situation when we're moving

towards a energized state our heart rate

goes up respiratory rate goes up and

blood pressure goes up to prepare the

body for acts

perhaps what we're not as familiar with

though is that in order to do this the

body diverts energy away from our

digestive immune and cognitive functions

which all decrease the other system the

parasympathetic nervous system often

referred to as rest or digest

I like these term relaxation and this is

stimulated when we feel safe and

comfortable when we're moving towards a

relaxed state the heart rate goes down

and blood pressure goes down while the

digestive immune and cognitive functions

all increase so we can stimulate this

relaxed state we can stimulate this

energized Inked we can stimulate the

parasympathetic nervous system we can

stimulate the sympathetic nervous system

we're not taught this in school I know I

was not taught this I was taught that

the autonomic nervous system was

autonomous that it could not be

controlled well it may be literally true

we cannot tell our heart rate to go down

cannot tell my heartbeat to go faster

but I can't influence and direct the

autonomic nervous system by choosing

activities that stimulate this

relaxation state or choosing activities

that stimulate this energized state we

do it all the time whether we're aware

of it or not so let's do an experiment

and see if we can stimulate this energy

State

[Music]

can you feel this shift towards an

energized state right so if I'm able to

make a choice and stimulate your

energized response imagine the choices

you can make to stimulate your energized

response what are some other things that

create stress in our life that stimulate

this energized response what are some

things that may keep you up at night or

the other things that create stress in

your life perhaps it's small things like

waking up to an alarm clock or feeling a

sense of rush or urgency as you get

ready and drive to work perhaps it's an

extra project or - or deadline that's

coming perhaps it's some relationship

challenges that you have that are

causing some stress in your life it's

great that we can have this energized

response in the body because otherwise

we'd never get anything done but it's

not healthy to be stimulated all the

time with chronic stress in fact it's

very very unhealthy

statistics show that 75 to 90% of

doctor's visits are for stress-related

reasons so that's 90% of the times that

we go to the doctor because we're in a

stress State were stimulated and would

cause these challenges with our health

so we need some ways to stimulate this

relaxation response and bring relaxation

into our body

[Music]

that's better right relaxing music will

often stimulate this relaxation response

there's many other things that can

stimulate this relaxation response in

the body taking a warm bath mindfulness

meditation journaling guided imagery

practicing yoga getting massage taking a

walk breathing the fresh air

drinking herbal tea hopefully well we

all have a few things in our life that

can stimulate this relaxation response

what I'd like to share with you now are

two simple breathing techniques that

stimulate this relaxation response

I call them breathing techniques but

really they're relaxation techniques how

perhaps we could even call them

connection techniques because they allow

us to connect with the deeper part of

ourselves in those times when we start

to get pulled away from stress by stress

so if you will we could all stand up

we're just going to be up for one or two

minutes breathing maybe 12 breaths

together it's so simple and yet so

powerful of of all the things that I

teach in the 200 hour course this these

two minutes are the most important thing

that I share with people and that's why

I wanted to share with you with you

today so the first thing we're going to

do is breathe with our belly the idea is

when we breathe with our belly it

stimulates this relaxation response it

stimulates the parasympathetic nervous

system when we breathe and we breathe

with our and our chest moves it

stimulates the energized response so we

can bring our hands on our belly one or

both hands just going to take five

breaths we can inhale the belly out and

exhale the billion inhale push the belly

out and exhale the belly in

a couple more times inhale belly ow and

exhale belly in inhale belly ow exhale

belly in one more time on your own

so again when we breathe in our really

moves it stimulates relaxation response

the other way we can stimulate the

relaxation was response with our breath

is by exhaling so every exhale we

stimulate this parasympathetic nervous

system in every inhale we stimulate the

energized response so we're going to do

what I call the extended exhale and

exhale for a longer period of time than

the inhale the same amount of air is

coming in and out otherwise we wouldn't

be able to do it very long but we're

going to exhale more slowly so we're

going to exhale for a longer period of

time so going to inhale for a count of 3

and exhale for a count of 6 so standing

tall heart open shoulders back you can

have the hand on your belly or not

either way can close the eyes if you'd

like I'm just going to inhale 1 2 3 and

exhale 1 2 3 4 5 6

inhale 1 2 3 exhale 1 2 3 4 5 6 inhale 1

2 3 exhale 1 2 3 4 5 6 inhale 1 2 3

exhale 1 2 3 4 5 6 and one more on your

own

just take a moment and check in with

your state are we moving towards a

relaxation state or moving moving

towards an energized state we can all

sit down thank you so much for taking a

moment to share the breath with each of

us today

the core teaching of yoga is that when

we quiet the mind we can act from a

place more connected to our heart not

only are we more connected to the heart

but the cognitive ability of the brain

increases when we're in this quiet state

it's like the mind is not concerned with

the concern of survival and we can see

connections instead of divisions and

solutions instead of problems and love

instead of fear doing this simple

relaxation technique can bring us one

step closer towards quieting the mind

when we find ourselves moving in the

other direction moving towards an

energized state remember it decreases a

cognitive ability and it increases our

primal reactions and in most of our

modern-day stress situations this is

where we get into trouble the part of

the brain responsible for self-control

is compromised our instincts go

unchecked and the rational thought

process nearly ceases we go into a state

of total reactivity where the primal

part of the brain will do just about

anything to change a situation and this

is where I believe we find ourselves at

some of the most important tipping

points in our lives we find ourselves in

challenging situations with the least

support from our brains when we need the

most creative and thoughtful solutions

we actually get the opposite we get our

instinctual survival reactions and these

reactions will often make the situation

even worse I'm sure each of you can

think of some moments in your life when

you were in this state and said things

you did not mean

and made choices you later regretted

it's in these moments when we need a way

to change our state from a sympathetic

stress state to a parasympathetic

relaxed state because when we shift

towards a relaxed state we regain the

cognitive ability of the brain and we

regain the connection to our heart and

instead of escalating the situation we

can de-escalate the situation as we find

solutions from a place of calm from a

place of connection thank you

[Applause]

you