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.