Non-Sleep Deep Relaxation & Pain

When it comes to managing pain every little bit helps.

One aspect of our health that greatly impacts how we feel both mentally and physically is which part of our nervous system is dominate.

Our body is controlled by the autonomic nervous system and the autonomic nervous system is responsible for regulating the involuntary functions of the body, such as heart rate, respiration, digestion, and other physiological processes. The autonomic nervous system has two main branches: the sympathetic nervous system and the parasympathetic nervous system. I like to think of the autonomic nervous system as the operation system of our body.

Similar to how we use our phone and our computer we engage the different applications but we rarely think of or have to know how the back end operating system is working to get it to function properly. The autonomic nervous system works the same way. We can change how fast we breathe but our body is going to handle it if we don’t consciously think about it. Our heart rate is going to beat regularly without us intervening but we can do things to raise and lower it.

How do these two system work?

The sympathetic nervous system is often referred to as the "fight or flight" response, which is activated when the body is under stress or danger. During this response, the body releases stress hormones like cortisol and adrenaline, which can increase heart rate, blood pressure, and respiration, among other physiological changes. The sympathetic nervous system prepares the body for action and helps to increase energy levels, focus, and alertness.

On the other hand, the parasympathetic nervous system is often referred to as the "rest and digest" response, which is activated when the body is in a state of relaxation. During this response, the body triggers a range of physiological changes, including decreased heart rate, blood pressure, and respiration. The parasympathetic nervous system helps the body to conserve energy, lower stress levels, and promote relaxation.

Both branches of the autonomic nervous system work together to maintain the body's homeostasis or balance. When one branch is activated, the other branch is inhibited, and vice versa. The balance between the sympathetic and parasympathetic nervous systems is critical for maintaining overall health and well-being. An imbalance between these systems can lead to a range of health problems, including high blood pressure, digestive issues, and chronic stress.

So how are different parts of our body controlled by two systems?

Let’s talk about the heart and the digestive system.

The heart has a unique setup when it comes to its interaction with the autonomic nervous system because the heart has its own electrical system that keeps it beating without input from the sympathetic(SNS) or parasympathetic nervous system(PNS).

This electrical system works automatically and independently of the nervous system, allowing the heart to beat at a steady rate even when the nervous system is not involved. However, the nervous system can influence the rate and strength of the heart's contractions through the sympathetic and parasympathetic nervous systems.

How do these two branches of the ANS influence the heart?

When we are put under a stressful condition the sympathetic nervous system becomes the primary driver of our body’s function. In the instance of the heart the sympathetic nervous system makes the heart beat faster and harder, which increases the amount of blood pumped out of the heart. This happens because the nerves release a chemical called norepinephrine, which tells the heart muscle to contract more forcefully. The sympathetic nervous system also increases the rate of the electrical signals that make the heart beat.

When we are in a more relaxed state however the parasympathetic nervous system takes control. The parasympathetic nervous system slows down the heart rate and makes the heart beat less forcefully, which decreases the amount of blood pumped out of the heart. This happens because the nerves release a chemical called acetylcholine, which tells the heart muscle to contract less forcefully. The parasympathetic nervous system also slows down the rate of the electrical signals that make the heart beat.

Both the sympathetic and parasympathetic nerves control the sinoatrial (SA) node, which is the natural pacemaker of the heart. The balance between the two systems determines how fast the heart beats. When the sympathetic nervous system is more active, the heart beats faster. When the parasympathetic nervous system is more active, the heart beats slower.

Overall, the sympathetic and parasympathetic nervous systems work together to keep the heart working properly and to respond to the body's needs.

Now that we have an understanding of how the heart works with the autonomic nervous system and its two branches, parasympathetic nervous system and sympathetic nervous system, lets talk about the role these two branches play when it comes to digestion and our gut.

How do these two branches of the ANS influence our gut and digestion?

The sympathetic and parasympathetic nervous systems play crucial and complimentary roles in regulating our digestion.

The parasympathetic nervous system stimulates the digestive tract, increasing the movement of food through our gut(motility), secretion of specific chemicals, and blood flow. This prepares the digestive system to break down and absorb nutrients from food. For instance, when we smell or taste food, the parasympathetic nervous system is activated, leading to the release of digestive enzymes and increased blood flow to the digestive organs.

In contrast, the sympathetic nervous system inhibits digestive activity, reducing motility, secretion of specific chemicals, and blood flow. When the sympathetic nervous system is more dominant it decrease blood flow and moves resources away from the digestive system and towards other parts of the body, preparing for "fight or flight" responses. For example, during periods of stress or physical activity, the sympathetic nervous system is activated, reducing digestive activity and diverting resources to the muscles and other organs that are needed for the response.

The enteric nervous system, which is innervated by both the sympathetic and parasympathetic nervous systems, plays a critical role in regulating digestive function locally within the digestive tract. This allows for precise and coordinated control of digestive processes, such as peristalsis (the coordinated contractions of the smooth muscle that move food through the digestive tract) and the release of digestive enzymes.

Factors such as stress, illness, and medications can affect the balance between the sympathetic and parasympathetic nervous systems, which can in turn negatively impact digestive function. For example, stress can activate the sympathetic nervous system and reduce digestive activity, leading to symptoms such as nausea, bloating, and constipation. For example many people when they travel, kinda stressful, notice that they won’t have a bowel movement for days when traveling.

While the heart and our gut are just two of many organs that are controlled by both the sympathetic and parasympathetic nervous system the other organs are controlled in a similiar way. If an organs function isn’t immediately vital during the fight or flight response the sympathetic nervous system is going to decrease the resources to that organ and put more resources to our heart, muscles, and lungs so we can get out of the situation. However, with us no longer running from bears, tracking bison, and surviving off the land many of our stressful experiences are ones that we can’t escape from, but rather situations where we need to be able to actively engage in relaxing our body and mind. What NSDR is all about.

So why would an imbalance between these two systems lead to problems with our health?

As we mentioned above the sympathetic state is often referred to as the body's "fight or flight" response, which is a natural physiological response to stress or danger. During this response, the body releases stress hormones like cortisol and adrenaline, which can increase heart rate, blood pressure, and respiration, among other physiological changes. While the sympathetic response can be helpful in certain situations, such as avoiding danger or reacting to a stressful event, being in this state for extended periods can be detrimental to one's health. One of the ways that the sympathetic state can increase pain is through increased muscle tension. When the body is in a state of stress, the muscles tend to tighten and contract, which can lead to muscle soreness, stiffness, and pain. Additionally, stress hormones like cortisol can increase inflammation in the body, which can exacerbate pain in individuals with chronic pain conditions. Finally, being in a state of stress can increase the perception of pain, as stress can affect the brain's pain processing centers. This can lead to heightened sensitivity to pain, making it more difficult to manage. Overall, operating in a more sympathetic state can be detrimental to one's health and can increase the perception of pain.

While the flight or fight system’s intention is survival, its supposed to be short lived. With so many of us constantly worrying about the next thing we have to do, the email we have to send, the person we have to pick up from work, school, day care, and so much more. Life can feel overwhelming and we can start to spend more and more of our day in the sympathetic/fight or flight state rather than a more parasympathetic/relaxed state. As we noted above that’s not good for our health and its bad for staying out of pain.

Enter Non-Sleep Deep Relaxtion.

Non-sleep deep relaxation isn’t something new but rather something repackaged to try and get more people to engage in it and without the bias that sometimes comes with health practices that aren’t deemed “western medicine”. It is similar to many deep relaxation techniques, like certain yoga practices and progressive muscles relaxation techniques. However, it doesn’t have some of the stigma that sadly follows some of the other techniques around. There are many techniques and different ways to help our body relax that have been shown to be effective in lowering the sympathetic activity in our body.

At its core NSDR helps to brings us out of a sympathetic(fight or flight) state and into a more parasympathetic and relaxed state. It also has many benefits when it comes to managing pain, many of them related to the engagement of the parasympathetic nervous system.

Firstly, similiar to relaxation techniques like deep breathing, meditation, and progressive muscle relaxation, NSDR can help to reduce the perception of pain. This is because relaxation triggers the release of endorphins, which are the body's natural painkillers. Additionally, relaxation can help to reduce muscle tension and stiffness, which can exacerbate pain. By reducing muscle tension, relaxation techniques can help to ease muscle pain, stiffness, and soreness. Furthermore, relaxation can help to reduce stress, which is known to increase the perception of pain. By reducing stress, relaxation can help to lower the sensitivity to pain, making it easier to manage. Finally, relaxation can improve sleep quality, which is critical for managing chronic pain. By reducing stress and promoting relaxation, we are more likely to fall asleep faster, stay asleep longer, and wake up feeling more rested. This, in turn, can help to reduce pain, as sleep deprivation has been shown to increase the perception of pain. Overall, non-sleep deep relaxation can be a valuable tool for managing pain and improving overall quality of life.

While NSDR is not the end all be all of reducing pain it is another helpful tool that can be incorporated into our daily life to help reduce the activation of our sympathetic nervous system and bring the body into a more relaxed state. Check out how to perform NSDR by clicking the video below.

I hope you enjoyed this blog and as always feel free to email me with any questions at drcoffman@optimizecolumbus.com.