It is a widely held belief that exercise helps relieve stress and it is a belief that is supported with proven, documented science.
When you exercise, your brain produces various biochemicals that help reduce stress. For example, most runners are familiar with an 'endorphin high' that can occur during marathons and training. Endorphins are the result of your brain releasing an opiate-like substance that is produced naturally by your body as a mechanism to reduce pain. In extreme cases, it has been even been known to cause a sense of euphoria.
Along with endorphins, there are other neuro-transmitters produced by your brain during exercise such as dopamine, serotonin and nor epinephrine. Each of these neuro-transmitters provides a beneficial effect that can become positive mood elevators.
Exercise also reduces others undesirable chemical compounds that are produced by stress. A good workout will actually use up the compounds, breaking them down into by-products that are harmless and get passed out in urine. Exercise also helps by making blood vessels stronger and more elastic, which helps them resist the effects of any stress-produced chemicals that don't get used up.
For example, when a person experiences stress, their sympathetic nervous system produces cortisol and hormones that - if left unaltered in the blood stream - produce harmful effects on blood vessels. These effects include scaring, which can lead to narrowing of the arteries. Other common illnesses that can be attributed to stress are depression, coronary artery disease, high blood pressure, and immune mediated illnesses such as lupus, arthritis and gastrointestinal disorders.
Stress often produces excessively tense muscles, particularly in the neck, shoulders and calves. Exercise, and especially yoga, can help loosen up these large muscle groups, both as part of a general warm-up period and during the main workout. At the same time, your muscles will eventually gain strength and become infused with fresh, highly oxygenated blood.
The desired effect is to lower 'bad' cholesterol and triglycerides in your blood system and to improve your circulatory system as well. Proper breathing is critical to any exercise routine and Yoga is one of the best forms of exercise to learn how to focus on proper breathing technique.
There are also psychological benefits from yoga - or any regular exercise routine - that will help eliminate stress. Focusing on the routine at hand takes away the conscious attention from your stress triggers. You learn to dwell on the positive process of your routine which takes your mind off the negative stressors.
Those effects also help give your mind a chance to bring about homeostasis. Homeostasis is a feedback mechanism within your body that brings it back to a state of equilibrium from any extreme. A strenuous workout takes the mind off problems, giving your system time to function without continuing to overload it.
Other psychological benefits follow from a regular workout. Improving overall health and fitness helps produce self-confidence. When you look good, you often feel good. Beyond that, it helps you realize that you are exerting effort to improve your mind, body and spirit. Exercise is a counter measure to the feelings of helplessness and unresourceful passivity that is so often associated with stress.
Sometimes, just getting out of the house or away from work for a vigorous walk can do wonders. But a good workout for 30 minutes or so, three or more times per week is ideal. The benefits of exercise as a means of stress relief are both psychological and physiological and yoga in particular, is one of the best activities to put you in control of your mood, mind and body. |
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