Ultradian Rhythms
Making Use of Biological Rhythms For Productivity and Well-being
Oct 5, 2009 Catherine Chadwick
The human body is replete with biological rhythms. Perhaps the best known of these is the Circadian Rhythm, a cycle which repeats every 24 hours and governs the sleep-wake pattern. Anyone who travels knows how this can be adversely affected by time zone changes. Ultradian rhythms are generally less well known. These are rhythms that take place several times a day. They include rhythms that govern hormonal secretions, heartbeat, the desire to eat and breathing. Another important one is known as the Basic Rest Activity Cycle.
The Basic Rest Activity Cycle
In the 1960, the noted sleep researcher Dr. Nathaniel Kleitman and his student Eugene Aserinsky discovered the phenomenon of rapid eye movement (REM) during sleep. These bursts of REM happened every 90 minutes or so and Kleitman called this the Basic Rest Activity Cycle. Later, he posited that this cycle continued throughout wakefulness where the activity phase lasted approximately 90 minutes followed by a short period of defocus.
Dr. Ernest Rossi, who was awarded a Lifetime Achievement Award for Outstanding Contributions to the field of Psychotherapy by the American Society of Clinical Hypnosis in 2008, has further investigated this phenomenon. In an interview, Dr. Rossi asserts that the phase of reduced focus lasts approximately 20 minutes. This is when mistakes can start to happen and the need for a break becomes evident. According to Rossi, taking a break at this time leads to feelings of renewal and refreshment. This cycle repeats throughout a 24 hour period and means that in a typical working day, most people experience four or five periods when they can perform optimally.
Sadly, many people either pressure themselves or are pressured by their superiors to override their need for a break. According to Dr. Rossi, this can have long-term consequences for an individual's health. In his book, The Twenty Minute Break, Dr. Rossi asserts that the continuous overriding of this natural rhythm can lead to agitation, loss of focus, accidents and even sickness. He suggests that a 20 minute break allows the bodymind to catch up with itself and assimilate the activity of the previous 90 minutes. The individual can then return to his work with renewed focus, ideas and energy.
The Twenty Minute Break
There are definite ways to get the most out of these 20 minute periods. If people do take breaks, very often they will use it to smoke a cigarette or have a coffee. As we know, neither of these activities enhances well-being. Indeed, smoking causes adrenalin secretion which will tend to raise stress levels. Since this is the rest part of the cycle, a deeply restful activity is advocated. Some people actually manage to take a nap for 20 minutes. However, learning an enjoyable relaxation technique is extremely beneficial. These can include a variety of meditation practices, progressive relaxation techniques, taking yourself in your mind to a place of serenity, performing yoga or tai chi or any combination of these.
Dr. Herbert Benson, a cardiologist and director of the Benson-Henry Institute at Massachusetts General Hospital, developed what he called "The Relaxation Response." This is a combination of deep muscular relaxation and focus on a neutral word such as "one" on the out breath. He advocates committing to this practice for periods of 10 to 20 minutes at a time.
Dr. Benson and the Relaxation Response
Whilst Dr. Benson does not refer to ultradian rhythms when talking about the Relaxation Response, his research led him to conclude that when the brain is brought to a state of intense focus for a period of time and then switched to a relaxed state, neurological performance is improved. He asserted that people who learned to do this as a matter of course consistently performed at higher levels. Dr. Benson refers to this as "the breakout principle." It appears that many highly productive and creative people throughout history, such as Leonardo Da Vinci and Thomas Edison, understood the value of using their natural rhythms in this way.
The Relaxation Response is the opposite of the stress response, otherwise known as fight or flight. In Dr. Benson's opinion, 60% of visits to the doctor are a result of excessive experiencing of fight or flight. Studies have shown that when people regularly practice invoking the Relaxation Response, their gene expression changes to the opposite of that expressed under stress. Thus, metabolism improves and heart rate and blood pressure go down.
Benefit From Your Biological Rhythms
All new habits require a period of time in which to establish themselves. By paying attention to our body rhythms and engaging in deeply restful periods regularly for a period of 30 days, the value of maximising this particular biological rhythm will be self-evident. Continuing the practice beyond this period will create a habit that truly benefits both health and productivity.
References:
The 20 Minute Ultradian Healing Response: An Interview With Ernest Lawrence Rossi. Sara Mednick, University of California
Harvard Business Review. Are You Working Too Hard? November 1st 2005
Deep Relaxation
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