Most of us have learned about the Mind-Body as two separate entities that exist within us. However, as research shows, this is an artificially created division that no longer holds any real value. Today we understand that there is no real schism between the mind and the body, and that there are strong and real networks that function throughout the body, brain, neurological, immune and endocrine systems.
Modern models of the human state look at the bio-psycho-socio nature of our existence, and how different parts of the system communicate with each other and work in unison in most situations.
This approach brings a more holistic and authentic picture that can be used for knowledge and treatment.
Listening To The Body and Mind
When it comes to “listening” we probably feel that we are listening more to the thinking aspect rather than the feeling aspect of ourselves. We pay attention to our thoughts, assumptions, conclusions, plans and other such mental inputs. Very rarely do we acknowledge that our bodies are telling us to slow down, that we are tired, anxious, hungry, afraid, relaxed, rested or need a quiet moment.
The key is mindful listening. Often in the midst of a hectic schedule, we forget to check in on ourselves. How do you really feel? Have you tried observing your thoughts as they pass through your consciousness, taking stock of how your day went?
And moving in another direction, have you tried to understand the different rhythms of your body, observed the rise and fall of your energy, accepting that there are changes that happen due to different reasons?
Listening mindfully helps you to articulate your emotions and put your feelings into words that you or another person can understand. It helps to locate you firmly in the present moment without getting bogged down by your past, or feeling anxious about the future. It enables you to be in touch with your emotions, and experience how exactly each emotional response is “felt” in the body and the mind and yourself as a whole.
The biggest advantage of listening mindfully to your whole system is that you no longer have to be controlled by your feelings or thoughts.
The Two Complementary Nervous System Responses
There are certain responses generated by the nervous system to any stimulus, whether internal or external. These responses originate in the Autonomic Nervous System (ANR). The ANR controls certain specific processes in the body such as breathing, blood pressure, metabolism, excretion, digestion, temperature, heartbeat, fluid balance, perspiration and more. Responses stem from the Sympathetic and Parasympathetic neural pathways within the ANR and are complementary to each other.
The sympathetic system generates what is commonly known as the “Fight or Flight” response which prepares your body and mind for these two courses of action. It results in dilated pupils, faster breathing, higher blood pressure, release of sugar, dry mouth, stopping of digestion, bladder relaxation, sweating, stiff joints and accelerated heartbeat. Hormones such as cortisol, adrenaline, catecholamines, growth hormones, prolactin and more are released into the bloodstream.
However, the system cannot maintain such a high level of stress and once the danger is seen to have passed, the parasympathetic nervous system kicks in, and all the actions of the sympathetic system are reversed, resulting in the “Rest and Digest” response, bringing the body and mind back to calm and balance.
How To Get Out Of the Fight Or Flight Response and Into the Rest and Digest State
The fight or flight response is essential to our survival and keeps us vigilant in case of danger. However, prolonged exposure to it results in a variety of mental and physical issues:
- Diabetes
- Cardiovascular problems
- Sleep disturbances
- Sexual dysfunction
- Depression
- Skin and Respiratory problems
- Lowered immunity
- Obesity
- Thyroid dysfunction
Once the perceived threat is past, it is important to channel the Rest and Digest response (also known as the Feed and Breed response) back, so that normal body functions can resume. Enzymes and hormones are released such as acetylcholine. This means that
- Breathing and heart rate slow down
- Glucose release into bloodstream is normalized
- Saliva secretion resumes
- Blood pressure normalizes
- Muscle and joint stiffness gets relaxed
- Digestion and excretion resume
Being more mindful and self-aware goes a long way in recognizing these two complementary nervous system responses.
Remaining in long term or constant fight or flight is harmful and can ultimately lead to various conditions and diseases.
You can get out the Fight or Flight state by
Awareness: When you feel that you have entered the Fight or Flight state, it’s important to acknowledge it and be aware of how your body is responding to the situation. Once you feel you no longer need to be in the state of alertness or vigilance, you can enable the Rest and Digest response to take over. You can do this by keeping a journal or sharing your feelings with a trustworthy friend.
Maintaining good physical and mental health: This is one of the preventive measures that can help your body and mind to withstand the damages caused by prolonged exposure to the Fight or Flight state. Eat at regular times, consume a balanced diet, exercise regularly and get enough sleep.
Practices: such as yoga, deep breathing, Tai Chi, or meditation can help to balance the actions of the sympathetic nervous system.
Choosing Peace: While you may be a fan of heavy metal or headbanging rock music, there are times when you need to slow down and choose more restful pieces that will put you in a state of calmness. Going for a nature walk, pursuing a simple hobby, reducing dependence on digital devices and cutting screen time, taking a break from social media,reading meaningful literature and listening to interesting yet relaxing podcasts can turn the tide of Fight or Flight into Rest and Digest.
Gratitude and Kindness: Seeing the positive side of a situation, being grateful for all that you have, ensuring that all your interactions with others and yourself are governed by kindness can go a long way in promoting the parasympathetic response.