One theory that has gained traction in recent years is that chronic stress disrupts the body’s natural balance of hormones and neurotransmitters, leading to a state of low-grade inflammation that can have wide-ranging effects on health. This idea is supported by a growing body of research that suggests stress-induced inflammation plays a role in the development of many chronic diseases, from heart disease to diabetes to Alzheimer’s.
But what if there was a way to counteract this stress-induced inflammation and restore the body’s natural balance without resorting to medication or drastic lifestyle changes? This is where the concept of deep rest comes in. By consciously entering a state of deep rest, it is possible to switch off the body’s stress response, reduce inflammation, and promote healing and repair.
The science of deep rest
So how exactly does deep rest work on a physiological level? According to Crosswell and her colleagues, deep rest is characterized by a shift in the body’s autonomic nervous system from sympathetic (fight or flight) to parasympathetic (rest and digest) dominance. This shift triggers a cascade of biochemical changes that promote relaxation, reduce inflammation, and boost the immune system.
One key player in the deep rest response is the vagus nerve, a major nerve that connects the brain to the gut and other organs. When activated, the vagus nerve releases neurotransmitters like acetylcholine and serotonin, which have been shown to have anti-inflammatory and mood-boosting effects. In addition, deep rest is also associated with changes in the levels of stress hormones like cortisol and adrenaline, as well as the release of endorphins, the body’s natural painkillers.
But perhaps the most intriguing aspect of deep rest is its potential to affect gene expression. Recent studies have shown that deep rest can trigger changes in the activity of genes involved in inflammation, immune function, and stress response. By promoting the expression of “good” genes and suppressing the expression of “bad” genes, deep rest may help to create a more resilient, healthy body that is better equipped to deal with the challenges of modern life.
Practical tips for deep rest
So how can you incorporate deep rest into your daily routine? Crosswell and her colleagues recommend starting with simple practices like mindfulness meditation, deep breathing exercises, or gentle yoga. These activities can help to calm the mind, relax the body, and activate the parasympathetic nervous system, paving the way for deep rest.
Other strategies for promoting deep rest include spending time in nature, engaging in creative activities like painting or writing, and practicing gratitude and self-compassion. The key is to find activities that bring you joy, relaxation, and a sense of safety and security, which are essential components of the deep rest response.
Ultimately, the goal of deep rest is not to eliminate stress from your life entirely – that would be impossible and likely unhelpful. Instead, the aim is to create moments of deep rest throughout your day that allow your body and mind to recover and recharge, so that you can face life’s challenges with resilience and grace.
So this new year, instead of adding more tasks to your already busy schedule, why not try doing less and focusing on the art of deep rest? Your body and mind will thank you for it.
. Stress is a common factor in modern life that can leave many of us feeling depleted. The big picture is clear enough and, arguably, pretty obvious. While a stress response is on the go, the body takes a break from less urgent processes like digestion, reproduction, maintenance, and repair. This is because mounting a stress response requires a huge investment of the body’s resources.
In experiments, a short bout of psychological stress has been shown to increase volunteers’ energy expenditure by up to 67 per cent above their resting metabolic rate. The rise in heart rate alone accounts for about a third of this energy expenditure, with the rest being used to produce stress hormones and inflammation. These stress hormones circulating in the body have knock-on effects on the cell’s metabolism, causing cells to burn through energy faster, age quicker, and die sooner.
The stress response is a form of allostasis, which is a process of “stability through change”. Unlike homeostasis, which aims to regain balance after a biological process has been disrupted, allostasis involves adjustments made in advance based on the brain’s predictions about potential threats and how to best adapt to them. The brain is predictively regulating the body, sending signals back and forth with the body about the conditions and consequences of allostasis.
A group of neuroscientists, including Lisa Feldman Barrett, argues that allostasis is the brain’s main function and top priority. Thinking, feeling, and action all work together to help the brain achieve its goals by motivating us to balance the books and stay alive. This perspective sheds light on how chronic stress can take a toll on our health when allostasis goes awry. Allostatic states like stress are meant to be temporary, but the constant stress of modern life can lead to metabolic overkill, leaving little time for recovery before the next stressor hits.
Constantly being in a state of “a little bit on” can make the body less efficient at responding to acute stress when it is truly needed. This can leave us feeling worn out and less able to handle new stressors effectively. Understanding the impact of chronic stress on the body’s energy budget and the importance of allowing time for recovery and repair can help mitigate the negative effects of stress on our health and well-being. In a world where stress and anxiety seem to be constant companions, the idea of finding a way to hit the reset button on our bodies and minds is an appealing prospect. The concept of allostatic states, temporary states of heightened stress response, opens up the possibility that we can indeed change the signal to one of calm and well-being.
Research conducted by a team of experts in neuroscience, physiology, and cellular metabolism has shed light on the potential benefits of contemplative practices such as prayer, meditation, yoga, and qigong. These practices have been found to have positive effects on both physical health and mental well-being, reducing stress levels and improving markers of physical health.
One of the key findings of this research is that contemplative practices put the body in a state of lower energy demand, allowing the brain to redirect resources towards restoration and healing. By engaging in these practices, individuals can create a “system reset” that signals to the brain that current resources are sufficient, leading to a reduction in stress and an increase in overall well-being.
Studies dating back to the 1970s have shown that practices like transcendental meditation and yoga can significantly reduce metabolic rate and energy consumption, resulting in lower levels of stress hormones and improved cardiovascular health. The common thread among these practices appears to be slow, deep breathing, which activates the parasympathetic nervous system and triggers a state of deep rest.
By engaging in deep rest practices, individuals can shift their bodies into a state of parasympathetic dominance, signaling to the brain that there is no longer a threat present. This shift allows the body to focus on internal housekeeping tasks and healing processes, leading to a sense of calm and relaxation.
A recent study on mindfulness interventions further supports the idea that deep rest can have a measurable impact on overall well-being. By taking the time to engage in practices that promote deep rest, individuals may be able to create a sense of present moment sufficiency, signaling to the brain that all is well and biological bankruptcy is not an immediate concern.
In a world filled with constant stress and anxiety, the idea of finding a way to switch off the stress response and promote deep rest is more appealing than ever. By incorporating contemplative practices into our daily lives, we may be able to create a sense of calm and well-being that allows us to thrive in the face of life’s challenges. While I did notice a slight increase in my HRV during the days I used the device, it wasn’t as significant as the changes I saw with the biofeedback training. It’s possible that more consistent or longer-term use could lead to more noticeable effects, but for now, the jury is still out on its efficacy as a stress-reducing tool.
Overall, the journey to finding deep rest is a personal one, and what works for one person may not work for another. It’s important to experiment with different methods and find what makes you feel safe, calm, and at peace. Whether it’s mindful breathing, affective touch, or using technology like HRV biofeedback, the goal is the same: to give your body the rest it needs to recover from the stresses of daily life.
So, next time you’re feeling overwhelmed or stressed, take a moment to pause and consider what deep rest might look like for you. Whether it’s spending time with a loved one, practicing mindfulness, or trying out new technologies, investing in your long-term health and well-being is always worth it. After all, in a world full of stressors, finding moments of deep rest can be a true gift to yourself.
Transcranial vagus nerve stimulation (tVNS) has been a topic of interest in the field of psychobiology, with researchers like Julian Koenig exploring its effects on heart rate variability (HRV). A recent study I conducted showed varying results in HRV changes following tVNS, prompting me to seek Koenig’s expertise on the matter.
Koenig explained that my findings align with the inconsistent results seen in previous studies on tVNS. While some studies, like the one referenced on a company’s website, have reported an increase in HRV with stimulation, the consensus group’s meta-analysis has not found any significant effects on heart rate or HRV during short-term tVNS.
According to Koenig, there is still much to learn about the potential health benefits of tVNS. However, for those looking to increase HRV, he suggests that deep breathing is a reliable and cost-effective option. While tVNS holds promise as a therapeutic tool, more research is needed to fully understand its impact on physiological functions.
In conclusion, tVNS remains a promising area of research in psychobiology, with potential implications for health and wellness. As studies continue to explore its effects on HRV and other physiological parameters, it is essential to approach tVNS with caution and consider alternative methods, such as deep breathing, to achieve desired outcomes.
