Yoga and Meditation - The Best Known Modalities to Reduce Stress

by Jaime R. Carlo-Casellas, Ph.D.

Stress is a protective response to events that threaten our survival. When a threat is perceived, the sympathetic nervous system is activated and heart and breathing rates increase, muscles tighten and other physiological events take place to prepare the body for the "fight-or-flight" reaction. If the threat is dealt with in a healthy manner, metabolic equilibrium is regained and the body returns to its normal state. However, if the perceived threat cannot be dealt with and is excessive and unjustifiable, it can lead to illness and occupational setbacks.

A growing number of diseases and conditions are stress-related. Among these are cardiovascular disorders such as heart attacks and high blood pressure, some forms of cancer, addiction, post-traumatic stress disorder (PTSD), obesity, migraines, asthma, sleep disorders, depression, and chronic pain. In some cases, the stress-related illness may be so severe that it results in death.

Some of the signs and symptoms of stress include: worrying about the future, ruminating over the past, odd aches and pains, difficulty concentrating, insomnia, not getting pleasure from activities that were previously enjoyable, decreased productivity, poor appetite, and conflicts in relationships. A compromised immune system, one of the major symptoms, can result in recurrent infections and frequent common colds.

Although a day at the spa or listening to music are relaxing activities, their stress-reducing effects are short lived. The best known stress reduction modalities are introspective breathing (a mindful and intentional focus on the breath), meditation, and yoga. Though these modalities oftentimes are perceived as esoteric spiritual rituals, it has been shown that their practice improves your stress management skills by bringing the mind to the present moment. And when the mind is centered in the present moment, very positive changes begin to take place in the brain. However, to gain the most from these practices, they should be learned from a qualified facilitator and practiced on a regular basis, since their effect is cumulative.

One of the most important things that happen in the brain is the triggering of an increase in the production of "do-good hormones" and a decrease in the "do-bad" stress hormone, cortisol. The "do-gooders" enhance memory and learning (serotonin), improve the sex drive and the quality of orgasm (dopamine, oxytocin and testosterone), control appetite and sleep (melatonin and insulin), regulate cardiovascular function, and reduce the levels of muscle tension and pain (ß-endorphin and enkephalin).

An increase in the flow of blood to the left prefrontal cortex, an area just behind the left forehead, is another important result of meditation. This area of the brain is associated with happiness and positive thoughts and emotions. Also, brain wave synchronization and stabilization reverse the activities of sympathetic and parasympathetic nervous systems so that the normally dominant sympathetic system (doing mode) takes a back seat to the parasympathetic nervous system (rest, relax and digest mode).

The benefits of introspective breathing, meditation and yoga are directly related to the changes that take place in the brain. By practicing these modalities, you will enjoy deeper levels of relaxation, a dramatic reduction in the intensity of stress, enhanced self-acceptance, improved memory, increased energy level, weight normalization, improved sleep, decreases in pain levels, decreased blood pressure, heightened immunity, and an enhanced capacity to manage the symptoms of depression and addictive behavior.

But above all, these practices teach you how to embark on your journey of self-discovery and wellbeing. A journey that will allow you to resonate better with others so that you can begin to enjoy life to the fullest. A journey that will help you improve your physical and psychological health. A journey that you owe to yourself...and those close to you.

Jaime Carlo-Casellas, Ph.D. is the founding director of the Stress Management & Prevention Clinic and Fountain of Serenity Yoga in Rancho Mirage. For more on Jaime Carlo-Casellas, visit www.stressprevention.org. His book, Chaos & Bliss - A Journey to Happiness, is available at Amazon.com.