Strengthen Immunity By Calming Down

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Basic Relaxation for Daily Self-Care

Q: Why is a Relaxation discipline/practice important?
A: Because research supports that your emotions and your immune system are interconnected

Margaret Kemeny, PhD (Psychoneuroimmunologist) Professor UCSF, found that the immune system is activated and releases defense chemicals with in 20 minutes of an emotionally stressful situation. It then takes up to 30 minutes to return to a "neutral" state. This means that our immune system responds to emotional/psychological/social stress in the same way that it responds to a virus/bacteria or other illness producing infection. 

 This is an easy practice which will guide your mind and body into the relaxation response, a state of deep calm. The relaxation response lowers stress hormones and activates your parasympathetic nervous system (aka the "rest and digest" part of our nervous system). During the relaxation response, your brain releases chemicals that produce relaxed muscles, calm mind and slow your heart and breath rate, all of which help reduce stress and pain as you move through your day. Practicing relaxation or mindfulness disciplines regularly, will train your brain to be less reactive, more calm in the midst of stressful situations. Repetition over time creates change. 

A Technique (There are many!) To Start With

Think BLD (Breakfast Lunch Dinner) to start, meaning to start, just aim for inhaling deeply into your belly and exhaling completely 5 minutes BLD. Work up to giving yourself 15 - 20 minutes of quiet relaxation time daily.

Settle in: 
Find a place where you can be uninterrupted and lay or sit in a comfortable position
Close your eyes
Inhale deeply (into your belly), exhale completely...repeat three times, then settle into a comfortable / normal for you, breathing pattern.

Self progressive relaxation:
Continue breathing comfortably
Quietly and slowly in your mind, repeat each of the following phrases 3-5 times; pausing to follow the breath in between each repetition:

My feet are heavy and warm
My legs are heavy and warm
My hips are heavy and warm
My stomach is soft and warm
My chest is soft and warm
My back is soft and warm
My shoulders are soft and warm
My arms are heavy and warm
My face is soft and cool

My head is soft and cool
My mind is calm and peaceful
To finish:  
Inhale deeply (into your belly), exhale completely...repeat three times, then settle into a comfortable / normal for you, breathing pattern.

Slowly sit up and return to your daily activities.


Peace to your day!
~An update from a 2013 post
~adapted from a combination of techniques

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