The Core Four Principals - Relaxation

The Core Four Principals are fundamental to our health and wellbeing. These are the main areas we need to cultivate into our daily lives. Without thought to these four basic areas, we become stressed, sick, may experience pain and/or dysfunction and possibly be more susceptible to disease. Not only that but we could end up unable to care for our family members or even do the things we are passionate about.

In this four part blog, we are going to sift through each of these four core principals so you can find what works for you and can realistically incorporate into your life.

• Relaxation

This is one of the reasons I wanted to become a massage therapist. I knew my life as a database analyst in an office environment with multiple management changes and constant layoffs was wreaking havoc on my stress levels. Nothing sounded better to me than to help others find peace and tranquility in their day. I knew something in my life had to change or I was headed for a breakdown. Thankfully corporate shut down our facility and I went back to school to be a Licensed Massage Therapist. Not everyone can change careers (or maybe you can but it will take some work and planning) but finding peace where you are currently and handling stress better is key.

As we all know, stress will come no matter who or where you are. It’s really how we handle it. Listening to your body will be a huge indicator of your stress level. Are you feeling tired or sleepy? Irritable or cranky? Experiencing neck pain, grinding teeth or pain in jaw? Nervous energy, forgetfulness, confusion, difficulty concentrating, depression or mood swings? I know, that’s not even the whole list of possible stress symptoms. These symptoms will have an effect on the body as a whole so it is wise that we find ways to release this stress.

Cortisol has a bad rap in the media today. It is one of our main stress hormones. Cortisol is the hormone our bodies release naturally and is released normally at a higher amount in the morning. This is good; this is the time of day when we are most active. We need it to motivate us to move but also we need it to change our focus from sleep (melatonin) to wake mode. The reason cortisol has such a bad rap is because we are not using it appropriately in this digital and sedentary age we live in.

When cortisol is elevated it means we go into fight or flight mode or otherwise called the sympathetic nervous system. The human body was made so complex that we have this built in switch we can turn on when we have a perceived threat, real or imagined. For instance, let’s take Charlie. Charlie is on holiday on a safari. Charlie wanted to get off the bus to take a picture of a giraffe. Out of the corner of his eye, Charlie sees a lion and the dude looks hungry. Our body has this ability to turn on the systems that we need in order to run or fight. As the lion is licking his lips, Charlie’s brain is deciding what to do. Charlie will need use of his eyes, he needs to be able to breathe deeply to run, his heart rate increases as well as blood pressure and he needs quick energy (blood glucose) elevated by cortisol, as well. He needs swift feet so his muscles need to move quickly back to the safety of the bus. He doesn’t, however need his digestion, reproductive or growth process systems in this moment so they are shut down temporarily.

Pretty amazing, huh? Here is the problem. There are fewer times when this type of real crisis happens and there are far more moderate stressors happening during our everyday life that keeps us in constant elevated stress. The body doesn't know the difference. Cortisol demands us to release physically in some way. Run away from or fight the lion. Physical release. The problem is in this relatively safe environment we find ourselves in, our perceived threat may come from an angry boss or some crazy lady in the grocery store using ALL her coupons or we have stress from driving in traffic but no physical release. So, if the cortisol isn’t physically released, what happens to our bodies? Here is a very small list of symptoms that could potentially occur if left in a high stress mode.

Depression, digestive issues, heart disease, headaches, jaw dysfunction, decreased libido, anxiety, sleep deprivation, weight gain and concentration/memory impairment.

So how do we lower our cortisol?

The plan is to put ourselves into parasympathetic nervous system or otherwise known as rest and digest mode. Notice what it feels like to be at peace and notice what it feels like to be stressed out. Really notice. Notice your heartrate, take note of your breathing, your anxiety level or mood. Once you really take into account of how you feel moment by moment then do what your body tells you and listen to it. If you’re feeling extra stress or anxiety, walk it off or exercise if you’re able to.

Here are some other ways to combat high levels of cortisol. Omega-3 fatty acids found in some foods can slightly reduce cortisol release influenced by mental stress. Laughing, music and regular dancing is said to significantly decrease cortisol levels. We know that our pets are enormous stress relievers. Meditation, connecting to others and taking walks. Deep belly breathing and of course I saved the best one for last…studies show that massage reduces cortisol levels and it's one of the best ways to switch to parasympathetic mode, also.

In closing, find ways to de-stress. Make it a priority. Schedule it into your day. It makes us better human beings. Better fathers, mothers, employees, coworkers, daughters, brothers, business owners…etc.

Stay tuned for the second core principal.

Jen