Autonomic Nervous System
Autonomic Nervous System
Fight or Flight
is a condition that stems from the Autonomic Nervous System (ANS) which is part of the bodies Peripheral Nervous System which we are completely capable of controlling. Through the delusions of the world that we live in and our fast paced environment, we create a breeding ground for stress related disorders.The (ANS) works in a reflexive or involuntary manner that is somewhat beyond our bodies control. They are also body responses that we aren’t fully conscious of. The (ANS) Controls visceral functions such as;
“…heart rate, digestion, respiration rate, salivation, perspiration, diameter of the pupils, urination, and sexual arousal.”
The only way the body can directly regulate these functions is through the respiratory system. Through lengthened breathing patterns the body allows the heart rate to slow down.
Below is a list that i pulled from:
Physical changes
“Fight or flight effects include:
- Our senses sharpening. Pupils dilate (open out) so we can see more clearly, even in darkness. Our hairs stand on end, making us more sensitive to our environment (and also making us appear larger, hopefully intimidating our opponent).
- The cardio-vascular system leaping into action, with the heart pump rate going from one up to five gallons per minutes and our arteries constricting to maximize pressure around the system whilst the veins open out to ease return of blood to the heart.
- The respiratory system joining in as the lungs, throat and nostrils open up and breathing speeding up to get more air in the system so the increased blood flow can be re-oxygenated. The blood carries oxygen to the muscles, allowing them to work harder. Deeper breathing also helps us to scream more loudly!
- Fat from fatty cells and glucose from the liver being metabolized to create instant energy.
- Blood vessels to the kidney and digestive system being constricted, effectively shutting down systems that are not essential. A part of this effect is reduction of saliva in the mouth. The bowels and bladder may also open out to reduce the need for other internal actions (this might also dissuade our attackers!).
- Blood vessels to the skin being constricted reducing any potential blood loss. Sweat glands also open, providing an external cooling liquid to our over-worked system. (this makes the skin look pale and clammy).
- Endorphins, which are the body’s natural pain killers, are released (when you are fighting, you do not want be bothered with pain–-that can be put off until later.)
- The natural judgment system is also turned down and more primitive responses take over–this is a time for action rather than deep thought.
Modern effects
Unfortunately, we are historically too close to the original value of this primitive response for our systems to have evolved to a more appropriate use of it, and many of life’s stresses trigger this response. The surprises and shocks of modern living leave us in a permanent state of arousal that takes its toll on our bodies, as described by Hans Selye’s General Adaptation Syndrome.
It also happens when a creative new idea makes us feel uncertain about things of which we previously were sure. The biochemical changes in our brain make us aggressive, fighting the new idea, or make us timid, fleeing from it.
(This excerpt is from : www.ChangingMinds.org)
Breathing
Throughout our breathing patterns we have a tendency to send our body into “fight or flight”. There are several breathing techniques and postures you can return to when you feel the symptoms of this condition arise but i will just name a few that will help give you quick relief.
Ujjayi Breath
Ujjayi breathing is a common form of breathing in Yoga. When you breath with the Ujjayi breath many people will tell you that the breathing mimics the sound of an Ocean wave or a strong wind. If you’re not a conceptual thinker this might come to be a little confusing.Everyone uses Ujjayi breath from day to day but it’s usually associated with calming signs of personal frustration. It’s the sound that you make when someone cuts you off in traffic and you let off a long sigh through your nose in order to control your emotions.
How to do it..
What you want to do is constrict the airways by using the back of your tongue to press against the roof of your mouth. Then you want to use the glottis to restrict the airways until you hear a sound release from your nose that sounds like an ocean wave on both the in and out breath. Breathing like this in a comfortable seated position will help calm down your mind and bring upon conscious focus as the wave of breath presses through the body.
Passive Child’s Pose
- Childs Pose
The child’s pose is a posture to help your body relax and gain perspective. A simple pose for an immediate result.
What Happens?
Your breathing is regulated from the chest resting against the thighs. Due to the chest resting against the thighs your heart rate begins to decrease and your breathing lengthens from both hearing and feeling the breath wave against the thighs. The mind becomes calm from the placement of the brain beneath the heart and the shoulders are lengthen away from the ears. Hold onto this pose as long as you feel the most comfortable or until you feel results. Longer stay in this posture will be the most beneficial.
Modified or Supported Child’s Pose
- Modified Child’s Pose
If you are experiencing issues with your knees, hips, ankles, or general lower hemisphere, you want to make this posture as beneficial to you as possible.
Props you can use
Anything SOFT. You don’t need a yoga bolster to prop you up, you can use any combination of pillows and blankets to hoist yourself up into the most comfortable posture for you. If you need extra padding for your knees or ankles please support them as much as possible. This is supposed to be a comforting posture so make it as comfortable for yourself as possible.
All in all through the breath we are able to calm the mind and keep ourselves from the many delusions of stress. It’s important for your overall brain function and Nervous System to set aside time devoted to breathing as opposed to thinking.
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