Diary of a Mama-Yogi
Verena Primus - Ayurveda Yoga Coaching
15. Relax and Recharge: Combining Ancient Practices with Modern Science
Read time – 5 minutes
Dear Mama-Yogis,
Do you know those days when you feel constantly on edge, overwhelmed by the never-ending list of things to do? Stress seems to have become a normal state of being for many of us, making it difficult to fully relax and approach life with a calm mind and an open heart. Scientific research is proving that Yoga and it’s Deep Relaxation Practice that guide us into a Relaxation Responds ( known as RR) is an effective therapeutic tool for one of society’s biggest enemies: stress and also sleep deprivation.
Dr. Gregg D. Jacobs, a behavioural sleep medicine specialist with over 30 years of experience in research, clinical practice, teaching, and dissemination in sleep medicine at Harvard Medical School and the University of Massachusetts Medical School, writes:
A significant amount of research has demonstrated that the RR is an effective treatment for many health problems, including:
- Anxiety disorders and panic attacks
- Headaches, back pain, arthritis, cancer pain, and other chronic pain conditions
- Gastrointestinal problems such as irritable bowel syndrome
- Hypertension, angina, and heart disease
- Menopausal hot flushes, premenstrual syndrome, and infertility
- Nausea and vomiting due to chemotherapy
The RR is also used to stabilise blood-sugar levels in diabetics and to speed recovery from surgery. It is routinely used to reduce the length of labour and discomfort in childbirth and has been shown to strengthen the immune system and increase defences against upper respiratory infections.”
― from “Say Goodnight to Insomnia: A Drug-Free Programme Developed at Harvard Medical School (English Edition)” Start reading it for free: https://lesen.amazon.de/kp/kshare?asin=B004NBZ6GU&id=o6rzrfkvlzcenmclhe2mwmgsne
In my own daily practice with clients and students I see how important it is to clear away misconception what relaxation truly is and help them with
What we'll cover:
- The Good Form of Stress and The Bad One
- Learning How To Truly Relax and Recharge
- Get Inspired To Practice A Relaxation Responds
- Tips to Help You Establish and Maintain a Regular Relaxation Practice
Diary of a Mama-Yogi- May 2024
While Jens and I were making tea in the kitchen today, he was telling me about a new book that he just started to read. It is called “Say Goodnight to Insomnia”and is written by one of the leading sleep scientist at Harvard Medical School. Apparently he and other scientists have gone to the Himalayan regions to study the physiology of meditation in Tibetan monks under the auspices of the Dalai Lama, and now incorporates his findings in his work.
Apparently one of his research finding is that it is quiet normal to feel a bit sleepy in the early afternoon and that our physiology made me made to have a little “dip” or “rest” after lunch. I see it here in Spain!Everything is closed between 1:30pm and 5:00pm. Everybody goes home to eat and rests afterwards. Which, by the way, are two of the most important Guidelines of Healthy Eating in Ayurveda,!
I told Jens, that I am glad scientist are proofing this now. I have always done it! And still do it today! When I was a ballet student, training to become a professional dancer, we used to have four to five hours of dance training every morning, before we went off to our high school classes in the afternoons. I ALWAYS went home in the 1HOUR break we had. I would eat 15 minutes
( unfortunately only junk like yoghurt and cereals for lunch!) and then relax for 15 minutes. I had trained myself just to lay down, “drop off” deeply , and come back feeling refreshed and ready for the second half of the day. I don’t know how else I could have gone through the 12-hour days of hard training at the age of fifteen!
Many of my students have been referred to me by doctors because researchers like Dr. Gregg D. Jacobs and his mentor Dr. Herbert Benson have started to become more interested in finding out why and how the physical postures, the breathing exercises, the relaxation and meditation techniques of Yoga have such a great impact on our body and psyche. It seems that the combination of movement, breath, and mental concentration in Yoga is a potent mix for helping us mobilise our healing abilities and combat stress and as a result troubles sleeping, two of the biggest ailments nowadays.
The Good Form of Stress and The Bad One
There are two types of “stress”: eustress (good stress) and distress (bad stress). Both types release the hormone cortisol as part of the general adaptation syndrome. Cortisol, when released, mobilises your body’s responses, preparing you for action. It’s beneficial when directed toward tangible goals. Once the action is done, cortisol levels naturally decrease, and your body returns to a relaxed state.
Eustress creates a “seize-the-day” state, invigorating and motivating. Cortisol levels return to normal after accomplishing tasks. Distress, however, lacks an outlet for cortisol, causing the fight-or-flight mechanism to backfire:
- Cortisol levels build up, wreaking havoc on mind and body. ⚡
- Elevated cortisol impairs immunity and the body’s healing ability. ⚠️
- Steady weight gain results from increased cortisol storing energy as fat. 🍔
- Hormonal balance is disrupted, affecting Thyroid Hormones and Sex hormones. 🔄
- Imbalanced cortisol levels affect insulin, contributing to weight gain, emotional imbalance, and potential diabetes. 📈
- Sleep disruption due to heightened cortisol leads to stress, hormonal imbalance, and weight gain through lowered digestion and unhealthy cravings. 😴
- Accelerated aging occurs as the body lacks the opportunity to repair and detoxify. ⏳
In moments of danger, a stress response is normal and beneficial. However, living in a constant state of stress has become a normal state of being for us, robbing us of the ability to fully relax and approach life from a relaxed state of mind and trust in our hearts. It’s like continuously driving a car without a break or dragging a pet along without rest. What would happen with the car or our pet? So, why do we do that to our own bodies and minds then? Our body is the vehicle of our soul in this lifetime, and deserves better care, wouldn’t you agree with me? The responsibility lies with each one of us to recognise its precious nature and nurture it accordingly. Yoga gives us great tools to do so.
Learning How To Truly Relax and Recharge
Yoga is commonly associated with breathing exercises and postures, but the importance of deep relaxation at the practice’s end is often overlooked. Savasana, the end relaxation, is when the benefits settle into the body, rejuvenating and resetting it. Unfortunately, this vital phase is often skipped in the West, where constant activity prevails.
Relaxation is not mere inactivity; it’s a consciously entered state. Savasana, during which most of the work is done, requires actively doing nothing. Though a Yoga class can be physically and mentally challenging, resisting the temptation to skip savasana is crucial, as relaxation is what we need the most.
Relaxation is a state free from sensory stimuli, where mental and physical activities come to rest. In deep relaxation, external sounds fade, and everything else seems to quiet and blur. It’s akin to being awake while sleeping or sleeping while awake—a surrender to a timeless stillness, an active sinking into infinite silence.
The sympathetic nervous system, often viewed negatively, also provides extra energy, focus, and concentration during threats. Proper relaxation allows the body to return naturally to a neutral state, preventing excess nervous tension accumulation. Peter Levine, PhD, explains the importance of allowing the body to release excess tension after a traumatic event, preventing the formation of a trauma vortex.
Devoting five to twenty minutes daily to a relaxation practice prevents health concerns and saves time in the long run. Failing to de-stress the system continuously may lead to serious chronic diseases. Acting on wrong ideas in a stressed state costs more time, energy, money, and chagrin than developing a habit of regular deep relaxation.
With an active relaxation practice, you slow down the aging process.
Big time!
You feel and look much younger again as your face and body release, and your mind gains a different life perspective.
Get Inspired To Practice A Relaxation Responds
- 💓 Decreased heart rate and respiration rate
- 🩸 Lowered blood pressure and increased blood flow
- 😌 Decrease in anxiety, depression, and insomnia
- 💪 Relaxed muscles
- 🤕 Reduced pain
- ⚡ A boost in energy and better sleep patterns
- 🧘♀️ A sense of calmness and confidence
- 🧠 Improved coping abilities
- 🏋️♀️ Reduced weight
- ⚖️ Balanced hormonal system
I understand, popping a pill or drinking a glass of wine at night when you want to relax may seem easier at first but also has serious side effects in the long run. Actively taking control of your health by reserving time for a true deep relaxation practice is a more cost-effective and responsible choice, and the best companion for us mothers. And, hell do we need it! Right?
Tips to Help You Establish and Maintain a Regular Relaxation Practice
Finding time for active Relaxation in the form of RR ( Relaxation Responds) can be challenging in our busy lives, but it’s essential to prioritise it as you would eating or exercising. Consider it a vital component of self-care and well-being. If you struggle to find time, you may actually need it the most.
Here I want to share with you what my husband Jens Wolff and I have been advising our clients to do and what Dr. Gregg D. Jacobs so nicely summarises in Chapter 8 in his book “Say Goodnight to Insomnia: A Drug-Free Programme Developed at Harvard Medical School (English Edition)”
Here are some guidelines to help you establish and maintain a regular RR practice:
1. Allocate ten to twenty minutes each day for RR. Starting with just ten minutes is fine if that’s all you can manage, but aim to gradually increase the duration over time.
2. Practice RR in a comfortable and quiet environment where you won’t be disturbed. This could be at home or even in a quiet room at work or elsewhere. Consistency in the practice environment helps reinforce the habit.
3. Experiment with different times of day to find what works best for you. Some prefer to start the day with RR, while others find it more effective later in the day when stress has accumulated. Afternoon RR practice aligns with our natural tendency for a midday rest.
4. Utilise RR scripts or recordings to guide your practice, as they can help maintain focus and prevent distractions. Consider creating your own recordings or purchasing CDs specifically designed for RR practice.
5. If you find that RR doesn’t seem to relax you effectively after a few weeks of practice, it may not be the right technique for you. Listen to your body and discontinue if it doesn’t feel beneficial.
Establishing a daytime relaxation response (RR) practice, either as the end part of your regular Yoga practice or apart from it, can greatly enhance sleep, health, and overall well-being. Consistency is key, with daily practice yielding the most significant benefits. If you miss a day or two, don’t worry, but aim to practice almost daily to counteract the effects of stress on both mind and body.
In this 9-minute video, I will demonstrate the classic form of the relaxation pose in Yoga, along with restorative variations. Additionally, I’ll show relaxation poses suitable for pregnancy and for those dealing with back pain. Join me to learn how to find comfort and deep relaxation through these gentle and effective Yoga poses.
Closing Remarks
As a busy mother, finding even a few minutes of short relaxation or “dropping off” like I did when I was a professional ballet dancer and still do up to this day, can accumulate to a huge benefit in your overall state of health and sense well-being. Imagine how your children and partnership would benefit when our moods and stress levels don’t get in the way of our true values!
I hope these insights have inspired you to start embracing this relaxation aspects of a Yoga practice, as a part of your daily life as Mama-Yogi, helping you to cultivate a sense of clarity and serenity in the midst of a life style that promotes activity instead of rest.
Stay connected and keep your mind and body relaxed! In the next newsletter, I plan to share how you can elicit the relaxation response in situations with only a few minutes (or seconds) to relax and when the eyes cannot be closed.
With gratitude and love,
Verena Gayatri Primus
Ayurveda-Yoga Coach and Teacher
www.verenaprimus.com
Whenever you’re ready, there are 5 ways I can help you:
- Guided Ayurvedic Home Cleanses: Your Spring and Fall Reset and Rejuvenation Learn to conduct regular Ayurvedic Cleanses followed by Rejuvenation Periods from the comfort of your own home and within your usual schedule, making it a consistent practice, instead of a onetime experience. Clear your slate and start anew!
- Ayurvedic Constitutional Assessment: A Gateway to Transformation
Join over 3000 health-conscious clients and beginn your journey with a 3-part Ayurvedic Constitutional Assessment Package, where we identify your unique constitution and develop a tailored roadmap to guide you back to balance and optimal health.
- Ayurveda-Yoga Coaching Program: Your Journey of Ongoing Transformation
The Ayurveda-Yoga Coaching Program is the continuation, and it teaches you how to slowly incorporate Ayurvedic principles and Yogic practices into your daily life, leading you back towards your roots, life goals, and true nature
- Private Ayurvedic-Yoga and Meditation Program: Practice Yoga and Meditation at Their Peak
Join a community of over 10,000 students I have taught and learn the secrets of incorporating Yoga and Meditation into your everyday life, experiencing the rewards of a personalized practice that nurtures your body, strengthens your mind, and balances your emotions.
- Preconception-Pregnancy-Postpartum Holistic Motherhood Programs:
Start and navigate your Motherhood Journey with ease, confidence, and continuous support. Join fellow mothers at various stages of my motherhood and learn to increase your fertility and prepare yourself for conception, pregnancy and birth. Create an essential postpartum toolkit to support your bonding and recovery period and during your First Year of Motherhood, learn how to care for your baby and yourself, while gently aiding your body’s return to vitality and adapting your mind to your new life. Feel self-confident, and nurtured as you embrace motherhood!
Live your health. Live your truth. Be a Mama-Yogi.
Freedom to own your health and truth.
Start here.
Share this Article on:
Karrierecoaching und Persönlichkeitsentwicklung
Join the readers of The Diary of a Mama-Yogi for exclusive tips, tools, and resources to discover, nurture, and live your health and truth in everyday life.
