Three simple ways to beat stress: Relax, the tiger is not coming

Unlike most cars, the human body has not had a major re-design lately. So you still have what can be lovingly called your father’s Chevy. With your father’s genes, and hormones. As well as your great-great-great-great grandfather’s.

The tiger used to come

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In the good old days, our survival was constantly under threat. If you wandered into the wrong part of town/jungle, you could encounter a sleek, big cat.

And your options were limited to fight or flight.

Pre-historic man did not fancy his odds against large predators. So he ran. Literally ran for his life, to avoid being eaten.

It’s in the hormones, baby

The Creator was kind to us, though. He did not give us size, but he gave us stress hormones.

Faced with a threat to life, our bodies poured adrenaline and noradrenaline into the bloodstream. Cortisol came gushing out, too. The blood pressure went up, the heart rate went up, and so did the blood sugar. The aim was to provide a big boost to energy, so you could fight, or run away.

A few other things happened. Digestion slowed down. The pupils dilated. Tunnel vision occurred. The bladder relaxed. Fat and glycogen were released into the bloodstream, to provide energy for violent muscular action. All for a good cause: to save your life.

Where’s the tiger now?

In the zoo, probably.

But our wiring is still the same.

Except that the trigger now is any modern-day stressful event. You are stuck in traffic, getting late for a meeting. You stand up to make an important presentation to important clients. These are not life-threatening events. But the body knows only one way to react to stress. Fight or flight. Pour out the hormones that tigers used to bring out.

But the body’s response now is harmful. We have nowhere to run. We have no need for violent muscular action. So we sit in traffic and fume. Our heart rate goes up, and so does the blood pressure.

Repeat this several times a day, or several times a week, and you are talking serious health problems.

Stress be gone

 We cannot afford this state of constant hyper-alertness: all dressed up and nowhere to go. All “hormoned-out” and no tiger in sight. The tiger is not killing us: we are. So let’s start revving down.

Dial back your nerves

  • Laugh long and often

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Laughter truly is the best medicine. It lightens mental stress, and also cools down the physical stress response described above. It helps relax the muscles and also stimulates endorphin release from the brain. These are morphine-like substances that give you a “natural high.”

So laughter can reduce pain, improve your mood, and help the body’s immunity.

Laughter yoga clubs are no joking matter. There are more than 6000 such clubs in more than 60 countries. Go ahead and join one, or start one today.

  • Take a deep breath in

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We subconsciously hold our breath when under stress. In modern society, we are used to shallow, chest breathing, which is inefficient.

So breathe deep, and practice “belly breathing.” Sit or lie in a comfortable place, and focus only on your breathing. Place a hand on your belly, just below the belly button. Now breathe in slowly and deeply through your nose, paying attention only to the sensation of air going in. Ideally, the hand on your belly should rise by one inch.

Then, slowly let the breath out, preferably through the nose. The belly should fall by an inch. Normally, breathing out should take twice as long as breathing in.

This takes some getting used to. Stay relaxed, and don’t force the issue. With practice, you will get into a good rhythm of deep, slow, “belly breathing.”

This type of breathing can slow the heart rate and stabilize the blood pressure, as well as relieve stress.

  • Exercise those muscles

Exercise also triggers the release of endorphins in the body. The many benefits of exercise include reduction of stress and anxiety, improvement in sleep and mood as well as positive effects on muscles, bones and the heart.

Any amount of exercise is better than none, but aiming for 30 minutes of moderate-intensity exercise a day is reasonable. Obviously, people with health issues, those over 50, and those starting anew should consult their doctors first.

The ball is in your court

 Modern triggers need not cause wear and tear on your body. The ancient fight or flight response can be modulated.

Put the tiger back in the zoo, where he belongs.stock-photo-the-image-of-tiger-in-the-cage-stands-at-a-sweet-pose-57095509

3 thoughts on “Three simple ways to beat stress: Relax, the tiger is not coming”

  1. Very well written, and a practical understanding of how to deal with our bodies’ response to the natural world around us.

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