Relaxation and Cardiovascular Health
Mental Focus Achieved in Yoga and Meditation Support Heart Health
Sep 14, 2008
A study conducted by Sangthong Teralongrum RN, and Rita Pickler PhD, RN, noted that Heart Rate Variability (HVR) can be used to detect cardiovascular diseases. In addition, however, to being used to monitor cardiovascular health, a reduced HVR seems to also be a predictor of cerebrovascular, hypertension, development of diabetic neuropathy, congestive heart failure and lethal arrhymic complications following acute myocardial infarction.
HVR is a noninvasive measurement used to monitor autonomic influences on the cardiovascular system. The autonomic system is the involuntary system that supplies impulses to the smooth muscle tissues, the glands and the muscles of the heart. It controls the circulation of blood, body temperature, respiration rate and many other functions. Consisting of the sympathetic and parasympathetic divisions of the nervous system it governs the flight or fight response and the body's anabolic systems, like salivation, urination, and digestive systems to name a few.
Relaxation affects on cardiovascular health
Several studies have shown that relaxation techniques increase HVR thereby improving cardiovascular health.
According to Herbert Benson M.D. author of The Relaxation Response, "when we are faced with situations that require adjustment of our behavior” our fight or flight response ignites and this raises our blood pressure, increases our metabolism, and breathing. Yet relaxation offsets these increases by decreasing our blood pressure, decreasing our metabolism and slowing down our breathing.
The slowing down of relaxation tends to also quiet the mind and together with deep respiration even affects our mood. In his article "Endocrinology of Ashtanga Yoga" published in www.yogapoint.com, Dr. Sujit Chandratreya MD, DM, DNB, says the relaxation response… “brings balance to the cortical activities, nervous system and endocrine system, in turn stress hormones are reduced … which results in a calm and peaceful state of body and mind.”
Methods of relaxation
Yoga
There are many ways we can relax; for instance practicing yoga is an ancient art of blending the mind and the body together in one practice to achieve inner balance and harmony. During yoga we stretch our muscles, breathe with the stretches, called Asanas and allow our minds to focus on the pose which is held for anywhere from 10 seconds to 30 seconds. This slow movement of the body not only reduces mind chatter and increases our flexibility, but our muscles are receiving blood and nutrients. For some of us, capillaries that haven’t been opened due to muscle tightness may now for the first time in years receive much needed nourishment and this improves the health of our muscles.
Meditation
Meditation is another method that assists us in relaxing and we needn’t be experts to achieve results that benefit our health. Taking time out every day just to experience quietness, whether we are sitting lotus style, performing Asanas, working out or walking briskly through a park, we can still our minds by repeating a word or phrase that means something to us. It can be a word that elicits a feeling of spirituality, or a word that brings us into a state of calm, but repeating this word or phrase over and over is what stills the mind enough to change the gears of stress.
Two thirds of physicians are now encouraging their patients to incorporate some kind of mind/body approach into their health regiment and learning to focus your mind is the key to stress reduction and enhancing and your health. And if you find yourself thinking of something else, that’s okay, just refocus and return to the mantra or phrase.
