{"id":1816,"date":"2022-08-16T09:49:14","date_gmt":"2022-08-15T23:49:14","guid":{"rendered":"https:\/\/mindbodyfoodinstitute.com\/?p=1816"},"modified":"2024-04-02T15:19:07","modified_gmt":"2024-04-02T05:19:07","slug":"mind-body-practices-best-at-reducing-stress","status":"publish","type":"post","link":"https:\/\/mindbodyfoodinstitute.com\/mind-body-practices-best-at-reducing-stress\/","title":{"rendered":"Mind-Body Practices Best At Reducing Stress"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1816\" class=\"elementor elementor-1816\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ba99dc6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ba99dc6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5fca88de\" data-id=\"5fca88de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d0bbd6 elementor-widget elementor-widget-spacer\" data-id=\"1d0bbd6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70b1a4cc elementor-widget elementor-widget-text-editor\" data-id=\"70b1a4cc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ever watched someone practising meditation and thought:\u00a0<em>I wish I could do that but I couldn\u2019t sit still or stop thinking for that long\u2026<\/em><\/p><p>When Dr Herbert Benson, pioneer of mind-body medicine, studied a group of transcendental meditators in 1969, he had to sneak them into his Harvard building in secrecy for fear of condemnation by his prestigious peers. This was after several polite refusals, until the group convinced him that something really was happening when they meditated, and they hoped he could study them to find out what.<\/p><p>Back then meditation was considered a hippy undertaking, or some sort of spiritual voodoo. How could sitting still, being quiet or chanting, possibly bring about any potential health benefits?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4c3f1f72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4c3f1f72\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-467deb94\" data-id=\"467deb94\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6cfbf339 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"6cfbf339\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<i aria-hidden=\"true\" class=\"fas fa-quote-left\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c94da1e elementor-widget elementor-widget-testimonial\" data-id=\"c94da1e\" data-element_type=\"widget\" data-widget_type=\"testimonial.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-testimonial-wrapper\">\n\t\t\t\t\t\t\t<div class=\"elementor-testimonial-content\"><i>It was almost laughable to such scientific minds, who for some time had forgotten that the mind and body are not separate.<\/i><\/div>\n\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ef01b63 elementor-widget elementor-widget-text-editor\" data-id=\"2ef01b63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p>Largely thanks to Dr Herbert Benson and his non-judgemental curiosity, he discovered that meditation does in fact change our physiology from that of the stress response (sympathetic nervous system), to a relaxed response (para-sympathetic nervous system).<\/p><p>This means that as we move through our rushed and hurried day: preoccupied, multitasking and operating in our heads, we\u2019re experiencing a dominant sympathetic response from our nervous system that increases our heart rate and blood pressure, shortens our breathing, reduces oxygen quality to our brain and cells, and constricts blood flow to our vital organs.<\/p><p>Stress causes the \u201cfight or flight\u201d hormones, epinephrine and norepinephrine, to secrete into the bloodstream. This incites or exacerbates a number of conditions including: hypertension, headaches, insomnia, irritable bowel syndrome and chronic low back pain, as well as heart disease, stroke and cancer.<\/p><p>Whilst first studying meditation, Dr Benson observed reduced metabolism, rate of breathing, heart rate, blood pressure and brain activity. He subsequently wrote the book, \u201cThe Relaxation Response\u201d (a meditation teacher\u2019s bible) in 1975 and has continued his work on mind-body medicine in relation to stress ever since.<\/p><p>Stress that continues without relief can lead to a condition called distress \u2014 a negative stress reaction with elevated levels of the main stress hormone, Cortisol. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3372fab8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3372fab8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7a7601db\" data-id=\"7a7601db\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d735e3a elementor-widget elementor-widget-text-editor\" data-id=\"3d735e3a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5><span style=\"font-style: inherit; font-weight: inherit; background-color: var(--ast-global-color-5); color: var(--ast-global-color-3);\">\u00a0<\/span><strong>Stress can also bring on or worsen certain symptoms or diseases.<\/strong><\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37bb5f7a elementor-widget elementor-widget-text-editor\" data-id=\"37bb5f7a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p>Instead of relieving the stress and returning the body to a relaxed state, many people use alcohol, tobacco, or drugs to try to relieve their stress. These substances tend to keep the body in a stressed state and inevitably cause more problems.<\/p><p>\u00a0<\/p><p><strong>Here\u2019s a few of the latest statistics according to WebMD.com as of June 2015:<\/strong><\/p><ul><li>Forty-three percent of all adults suffer adverse health effects from stress.<\/li><li>75% to 90% of all doctor\u2019s office visits are for stress-related ailments and complaints.<\/li><li>Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.<\/li><li>The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.<\/li><li>The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.<\/li><\/ul><p>\u00a0<\/p><p>If you\u2019re feeling stressed, whatever that means for you, what are you doing about it?<\/p><p>One of the quickest ways to combat stress is to return the body to its\u2019 opposite state \u2013 relaxation, or the relaxation response.\u00a0This could be easily achieved by taking regular moments throughout the day to consciously breathe in a slow, deep and even manner connecting awareness with physical sensations.<\/p><p>Deep belly breathing is the quickest way to relaxation because it slows down heart rate, reduces blood pressure, slows brain wave activity and reduces muscles tension.<\/p><p>\u00a0<\/p><p>Featured image by <a href=\"https:\/\/unsplash.com\/@brookecagle?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Brooke Cagle<\/a> on <a href=\"https:\/\/unsplash.com\/?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\" target=\"_blank\" rel=\"noopener\">Unsplash<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cdb9ffd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cdb9ffd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51ab062d\" data-id=\"51ab062d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c8bd518 elementor-widget-divider--separator-type-pattern elementor-widget-divider--no-spacing elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3c8bd518\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;xMidYMid meet&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 117 26&#039; fill=&#039;black&#039; stroke=&#039;none&#039;%3E%3Cpath d=&#039;M3,1.5C5,4.9,6,8.8,6,13s-1.7,8.1-5,11.5C0.3,21.1,0,17.2,0,13S1,4.9,3,1.5z M16,1.5c2,3.4,3,7.3,3,11.5s-1,8.1-3,11.5c-2-4.1-3-8.3-3-12.5S14,4.3,16,1.5z M29,1.5c2,4.8,3,9.3,3,13.5s-1,7.4-3,9.5c-2-3.4-3-7.3-3-11.5S27,4.9,29,1.5z M41.1,1.5C43.7,4.9,45,8.8,45,13s-1,8.1-3,11.5c-2-3.4-3-7.3-3-11.5S39.7,4.9,41.1,1.5zM55,1.5c2,2.8,3,6.3,3,10.5s-1.3,8.4-4,12.5c-1.3-3.4-2-7.3-2-11.5S53,4.9,55,1.5z M68,1.5c2,3.4,3,7.3,3,11.5s-0.7,8.1-2,11.5c-2.7-4.8-4-9.3-4-13.5S66,3.6,68,1.5z M82,1.5c1.3,4.8,2,9.3,2,13.5s-1,7.4-3,9.5c-2-3.4-3-7.3-3-11.5S79.3,4.9,82,1.5z M94,1.5c2,3.4,3,7.3,3,11.5s-1.3,8.1-4,11.5c-1.3-1.4-2-4.3-2-8.5S92,6.9,94,1.5z M107,1.5c2,2.1,3,5.3,3,9.5s-0.7,8.7-2,13.5c-2.7-3.4-4-7.3-4-11.5S105,4.9,107,1.5z&#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-525b7c67 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"525b7c67\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1c9691c8\" data-id=\"1c9691c8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5fcd4ff7 elementor-widget elementor-widget-heading\" data-id=\"5fcd4ff7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Author:\n<br>Viki Thondley<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-338e9a75\" data-id=\"338e9a75\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4e5a7e8d elementor-widget elementor-widget-text-editor\" data-id=\"4e5a7e8d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>Viki Thondley-Moore is an Integrative Holistic Counsellor, Brain-Based Coach, Clinical Hypnotherapist, Mind-Body Somatic Practitioner, Wellness Coach, Meditation Teacher, Educator and Disordered Eating Specialist. Viki is founder of <a href=\"http:\/\/www.mindbodyfood.net\/\" target=\"_blank\" rel=\"noopener noreferrer\">MindBodyFood<\/a>\u00a0and Founder\/Director of the\u00a0<a href=\"https:\/\/www.mindbodyfoodinstitute.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">MindBodyFood Institute.<\/a><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-709acdf5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"709acdf5\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element 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data-element_type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h2 class=\"elementor-image-box-title\">DOWNLOAD OUR COURSES GUIDE<\/h2><p class=\"elementor-image-box-description\"><br>Learn More About Our Course Offerings and Discover Which New Wellbeing Career Best Suits Your Passion!<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1408c70c elementor-tablet-align-left elementor-mobile-align-center elementor-button-info elementor-align-justify elementor-widget elementor-widget-button\" data-id=\"1408c70c\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md 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data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"http:\/\/mindbodyfoodinstitute.com\/wp-content\/uploads\/2022\/07\/MBFI-CoursesGuide.png\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5326c6d8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5326c6d8\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-79c9360c\" data-id=\"79c9360c\" data-element_type=\"column\">\n\t\t\t<div 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