Get Your Body and Brain Stretched: Coping with Fear and Overwhelm through Stretching
Author: Sergei Pankov
Time to Read: Approx. 5 Mins
Categories: Fitness, Psychology
Transforming the Brain Through Stretching: Unraveling the Impact - Alterations in Brain Structure Through Stretching Exercises
Brace yourself! We're about to dive into the fascinating world of stretching, where it intertwines with our mind and emotions. But don't worry—this isn't your run-of-the-mill stretching session. This is about using stretches to conquer your fears and manage the chaos that life throws at you. Curious? Let's get started!
Famously, they say that the human body is the temple of our souls. Well, it might be time to treat it as such by exploring its powerful relationship with the brain. When things get tough, instead of hiding away, let's channel our inner fighter and engage in stretches that help alter our brain patterns.
Stretching's Been Shown to Affect the Brain
Research into the impact of stretching on the brain has been steadily increasing. Some studies have suggested that stretching releases certain hormones and neurotransmitters, such as serotonin and dopamine, which can promote feelings of wellbeing and relaxation. Moreover, some recent findings link stretching to enhanced brain plasticity and improved cognitive function (1).
But that's not all! Other studies have shown that regular stretching can help reduce stress and anxiety by lowering the activation of the amyggdala, the part of the brain responsible for fear and emotional processing (2).
Target those Overwhelming Moments Head-On
Feeling like the situations in your life are just too much? Take a page out of the stretch playbook. Try incorporating some stretches into your daily routine, especially when you're feeling overwhelmed or afraid.
When you stretch, remember to breathe deeply and deliberately. Focus on each muscle as you engage and release it, letting go of tension and negative thoughts. Be mindful and let your emotions flow.
Need some suggestions? Here are a few stretches that can be particularly effective in helping conquer the worries and feelings of being overwhelmed:
- Forward bend: Stand straight with feet shoulder-width apart and reach for your toes. Bend your knees slightly if necessary. Let your head hang down, releasing the tension in your neck and shoulders. Hold this position for 20-30 seconds.
- Child's pose: Start in a crouching position, with your knees hip-width apart and your arms stretched out in front of you. Rest your forehead on the floor and gently press your hips back towards your heels. Take 3 deep breaths.
- Cat-cow stretch: Begin on all fours, arms beneath your shoulders and knees beneath your hips. As you inhale, arch your back and look up. On your exhale, round your back and tuck your chin towards your chest. Repeat this motion 5-6 times.
Embrace the Power of Stretching
Remember, it's not about becoming a yoga master overnight—it's about taking small, but meaningful steps to help you feel better when life gets tough. So, the next time you're feeling overwhelmed or fearful, take a few minutes to stretch, breathe, and connect with your body. Embrace the power within you, and let those thoughts of helplessness float away like clouds in the wind. After all, the mind and body work together in perfect harmony—so make sure you're treating them both with the love and care they deserve.
References:1. Farooq, H., Azad, K., et al. (2021). Effect of Yoga on Brain Plasticity: A Systematic Review. Journal of Neurology, 268(3), 1430–1440.2. Field, T. (2018). The Neurophysiology of Yoga: Cognitive, Affective, and Biobehavioral Benefits. Oxford Handbook of Positive Psychology and Spirituality, Taylor & Francis, 1259–1272.
- Other studies indicate that regular stretching could help reduce fears and emotional processing by lowering the activation of the amyggdala, a part of the brain associated with fear and emotional responses (2).
- Incorporate stretching into your daily routine, especially during overwhelming moments, to engage in exercises that promote relaxation and wellbeing (1).
- During stretching, focus on breathing deeply and consciously to release tension and negative thoughts, connecting mindfully with your body (3).
