3 ways to activate your body’s relaxation response
As a physical therapist and yoga teacher, I've seen firsthand how stress can affect our bodies, our muscle tension, our bone density and bone remodeling and ability get a good night’s sleep. In my practice, I've come to realize that while strengthening and mobility exercises are essential, activating the body’s relaxation response can be equally, if not more, powerful in addressing these issues.
Does it feel as as if the pace of the world around you is moving faster than you can and its hard to keep up?
Chronic stress often manifests physically, leading to tight muscles, increased pain, and even affects the ability of muscles to support our bodies in the way they usually do. Stress can also have a negative impact on bone health by removing calcium from our bones, a concern when we have osteoporosis. And the increased muscle tension can negatively affect pelvic pain, bladder leakage or pelvic organ prolapse.
The good news? Our bodies have a built-in system to counteract this stress response, known as the relaxation response. The relaxation response, a concept first introduced by Dr. Herbert Benson in the 1970s, is a state of deep rest that alters the physical and emotional responses to stress—helping you reduce tension, improve digestion, lower heart rate, and increase the sense of well-being.
The more we activate the relaxation response, the more we break the cycle of living in the stress response mode, also known as fight or flight. Rest and relaxation is like hitting the snooze bar on the stress response and gives our body a break. Unfortunately, we can not think or talk our way into the relaxation response, but need to practice it so the brain creates a reflex response to relax the brain.
We can activate our body’s relaxation response using tools from the world of yoga: focused breathing, mindful stretches, and restorative yoga. These methods not only help manage stress, but also muscle tension to support our bones with osteoporosis and the muscles related to pelvic issues.
Focused Breathing: The Gateway to Relaxation
Breath practice ease stress and anxiety; monica justesen brandphotography
“Breathing is the only bodily function that we do both consciously and unconsciously” - Ginverva Lipton, MD, author of “The FibroMaunal”
Breathing can be a powerful tool when done mindfully. Focused breathing is the easiest way to tap into the relaxation response. Many of us spend our day taking shallow breaths from the chest, which can increase anxiety and tension, especially in the pelvic floor and abdominal muscles. By learning how to breathe deeply and intentionally, you can shift from the sympathetic nervous system (your "fight or flight" mode) to the parasympathetic nervous system (your "rest and digest" mode).
When working with women who experience pelvic pain or bladder leakage, I usually start by reviewing and teaching diaphragmatic breathing. This type of breathing helps to coordinate the movements of the respiratory diaphragm and the pelvic diaphragm. As these areas move together, we can help clients become more aware of the pelvic floor muscles for the next step in treatment of their symptoms.
Mindful Moment: Pause your day. Seated or standing, feel your feet on the ground and then try to feel the air move in through your nose and down into your lungs as you breathe in and then feel for the air to empty back out, trying to lengthen the breathe out. Repeat a few times and then check with how you feel. My new practice is to try to pause and breathe whenever I wash my hands at the sink. That way I can increase the number of times per day I push the relaxation button.
Focused breathing not only calms your nervous system but also supports better pelvic health. It encourages the relaxation of the pelvic floor muscles, which is crucial for women dealing with pelvic pain, prolapse, or urinary incontinence.
In case you are curious Body in Tune would love to connect you with your perfect breathing practice.
Mindful Stretches: Easing Tension and gaining Mobility
osteoporosis restorative yoga pelvic floor muscle relaxation
Stress often causes us to tense up, leading to tight muscles and restricted movement. This is particularly problematic for women with osteoporosis or pelvic floor issues. Chronic tension in the lower back, hips, and pelvic area affects our flexibility and balance. This muscle tension also creates a lack of coordination in the pelvic floor muscles resulting in embarrassing bladder leakage, a falling out feeling or pelvic pressure or relaxing enough to enjoy intimacy with a partner.
Mindful stretches offer a way to reconnect, release this tension and create flexibility. The key is to focus on the sensation of the movement, keeping it to just that, a sensation, rather than something threatening or harming. Adding slow steady breaths or holding the stretch for 10-12 breaths can help reduce pain, improve flexibility, and enhance circulation—all while activating the relaxation response.
Mindful Stretches: Easing into child’s pose with your head on a block and focusing the breath into the lower back and between the shoulder blades is a great place to start. If you would like a video for that click here. (free stuff page)
Body in Tune is here to help you create your sequence of yoga stretches like these into your daily routine so you can feel a sense of ease and flexibility in the body, and reduce pain and stress over time.
Restorative Yoga: A Deep Dive into the Relaxation Response
restorative yoga myofascial release relaxed breath
Restorative yoga is a practice specifically designed to activate the relaxation response by allowing the body to rest completely. Unlike more active forms of yoga, restorative yoga involves resting in positions for several minutes, supported by props like bolsters, blankets, and blocks, to fully relax your muscles and release tension. An added bonus is to dim the lights and add a guided meditation or soft, quieting music.
For women dealing with conditions like pelvic organ prolapse, bladder leakage, or osteoporosis, restorative yoga can be especially healing. It gently strengthens the body’s parasympathetic nervous system, allowing it to rest and reset from chronic stress and overwhelm.
Restorative Moment: Supported child’s pose. Straddle a bolster between your knees, fold over the bolster, resting your chest onto the bolster. Turn your head to one side. Follow 10 “easeful” breaths and then turn your head to the other side. Feel free to take more than 10 breaths on each side.
Restorative yoga works on a deep level, gently coaxing the body into its natural state of balance. The long holds and use of props create an environment where your muscles can fully relax, allowing the parasympathetic nervous system to take over and promote healing.
Good news! Body in Tune would love to collaborate with you to help you create and record the perfect yoga practice and to support body whenever you need it and help you hit the relaxation response button so you can enjoy your life off the mat with ease.
As a physical therapist turned yoga teacher, I’ve witnessed the profound impact that activating the relaxation response can have on women’s health. Whether you’re dealing with osteoporosis, bladder leakage, pelvic pain, or pelvic organ prolapse, incorporating focused breathing, mindful stretches, and restorative yoga into your routine can help reduce stress, decrease symptoms, and support your quality of life.
By taking the time to slow down and tune into your body, you create space for healing. The relaxation response is your body’s natural antidote to stress, and it’s available to you anytime—whether through a deep breath, a mindful stretch, or a restorative yoga pose.
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your support team with regards to your pelvic health issues and osteoporosis. The goal is, after all, to help you feel confident in your body so you can reconnect and play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.
