Agents/situations which induce the response are called stressors; the state induced by these stressors is stress.

Figure 1

When stressors are recognized both nervous & hormonal responses bring about defensive measures to cope with emergencies

Sympathetic nervous system is activated; being a biological survival mechanism built in human system. In short term, these pathways are important for physical survival but when these pathways are employed continuously due to chronic stressors the effects can be devastating. Chronic stress has deleterious effects on the body and may enhance development of certain diseases, i.e. Atherosclerosis, Hypertension, Diabetes mellitus & decreased immunity resulting in infections, Gastric ulcers, Bronchial asthma, Psycho-neurosis, etc.

Figure 2

Symptoms of stress- Short term: Increased heart beat, increased sweating, cool extremities, nausea, rapid breathing, tense muscles, dry mouth, diarrhea, irritability, anxiety. Long term: change in appetite, digestive problems, headache, skin eruptions, sexual dysfunctions, aches & pains, tiredness, heart ailments, seizures, insomnia.

Lifestyle diseases can be lowered with changes in diet, lifestyle and environment, mind-body therapies like meditation, stress relaxation technique, yoga, etc ₄. Looking at the emerging scenario, we physiologists have to come forward, apply our knowledge of the physiology of stress to enlighten modern man- in terms of physical and mental fitness. The integral health and holistic medicine clinics now are a part of our responsibility and our goal is to reduce morbidity, disability and premature deaths due to lifestyle diseases. Applied physiology has already blended ancient Indian system of medicine with modern science which integrates Body, Breath and Mind along with nature’s herbs & science of Ayurveda.

Normal: With each inhalation, O₂ enters into our body, purifies the blood streams and helps invigorate each cell and healthy functioning of the cells, glands and muscles. When breathing is slow, deep and full, lungs work more; the diaphragm moves well, the intercostal, back and abdominal muscles work, drawing in extra O₂ into the blood stream

Stress: Under stress- symptoms like tightening of muscles, distractions, anxiety and angry reactions occur. Breathing becomes quick and shallow -with restricted breathing inflow of O₂ . Lungs are unable to exhale the stale air and residual toxins build up inside the body.

Affects: Healthy regeneration of cells is deranged. O₂ starved cells are the major contributing factor in cancer, immunity deficiencies, heart diseases and strokes.

Pranayama- {Prana + Ayama}: Prana- explained as vital life force that regulates all activities in this universe; Ayama- control or regulation. Pranayama consists of various ways of inhaling, exhaling and retention of Prana. It was devised by ancient Yogic masters to create synergy between the self energizing life force and individual mind-body-spirit by scientific regulation of Prana. The simplest form of Pranayama is Nadishoddhana (channel purification/cleansing or alternate nostril breathing): There are a total of 14 major nadis in the human body (a nadi is a subtle nerve channel through which Prana flows). The benefits are manifold; conscious breathing through cleansed nadis allows more O₂ inflow & effective excretion of toxins from within. This brings about a healthy state both in body and mind.

This is the practice involving control of the mental functions, which start from the initial withdrawal of the senses from external objects to the complete oblivion of the external environment. The basic principle of meditation is to develop internal awareness. This ancient path to enlightenment if practiced for limited periods daily proves helpful in reducing stress, anxiety & raised blood pressure along with improving concentration and creativity besides bringing relief.

Hatha Yoga Pradipika written by Swami Swatmarama, a disciple of Swami Gorakhnath says “from asanas arises steadiness of body & mind, freedom from disease & lightness of limbs”. The aim of Asanas is to create a free flow of life energy in and out of the body in order to perfect its functioning. Since psychosomatic diseases stem from inability to control the mind; Yogic techniques in general and Shavasana in particular are known to promote psychosomatic health and enhance one’s ability to combat stressful situations. The Sanskrit term “Shava” means dead body while “Asana” means posture; thus Shavasana means the dead body or corpse posture. Yogic techniques in general and Shavasana in particular are known to promote psychosomatic health and enhance one’s ability to combat stressful situations. Relaxation decreases anxiety and depression enhances self awareness, prevents exhaustion and protects the heart and other organs and muscles from excessive strain. The Sanskrit term ‘Shava’ means- dead body while ‘Asana’ means- posture. Therefore Shavasana means the dead body/corpse posture.

Reduces muscle tension, improves venous circulation, tones whole nervous system and relieves fatigue, breathing becomes slow, deep and rhythmic.

Shavasana along with pranayama mainly Kapalbhati and Anulom-Vilom (alternate nostril breathing) can cure Hypertension, Cardiac ailments, respiratory problems, hormonal imbalances, etc

My study was to assess the effect of Shavasana on recovery process from cold pressor induced stress in the Ist year MBBS students of age group 18-25 years in the Department of Physiology, HIMS, Dehradun by estimating cardio-respiratory parameters i.e. Systolic and Diastolic Blood pressure, Respiratory rate, Pulse rate and Rate pressor product.

The parameters were recorded in three settings, both before and after stress induced by the cold pressor test (CPT):

Simple lying down and CPT.

Shavasana for 10 minutes and CPT.

After training of Shavasana for 4 weeks and CPT.

Results:

10 minutes of Shavasana showed lowering of all basal parameters in comparison to supine position which further lowered (p<0.05) after long term Shavasana training for 4 weeks.

Stress induced by CPT produced rise in all three settings, the rise was reduced after Shavasana for 10 minutes and least after 4 weeks of Shavasana training.

Conclusion: It is inferred that stress increases the sympathetic component of the ANS. Shavasana increases parasympathetic tone, gradually reducing the sympathetic drive as training is continued so persons doing Shavasana regularly can combat stress better as compared to persons not doing so, as it results in better balance between sympathetic and parasympathetic nervous systems.

B. Eat natural: Dietary patterns and lifestyle factors are associated with mortality from all causes, coronary heart disease, cardiovasculardiseases, and cancer, but few studies have investigated thesefactors in combination₇. Soy-bean-protein diet, legumes,nuts and soluble fibre significantly decrease total cholesterol,low-density lipoprotein cholesterol and triglycerides. Dietsrich in fibre and complex carbohydrate, and restricted in fat,improve control of blood glucose concentration, lower insulinrequirement and aid in weight control in diabetic patients. An inverse association has been reported between nut, fruit,vegetable and fibre consumption, and the risk of coronary heartdisease. Patients eating a vegetarian diet, with comprehensivelifestyle changes, have had reduced frequency, duration andseverity of angina as well as regression of coronary atherosclerosisand improved coronary perfusion₈. Low fat, high fibre vegetarian diet, plenty of fresh fruits, vegetables, nuts, sprouts, lemon are recommended. Avoid fried food, red meat, egg yolk, maida, tea, coffee, etc in excess. Eat your food in silence rather than talking between meals or watching T.V.

C. Be in the lap of nature: Moderate aerobic exercise, brisk morning walk. (Queen of all exercises) & evening strolls before sunset.

D. Enjoy proper sleep: The Ministry of Health, Labor and Welfare in Japan proposed a plan called “Health Japan 21,” which adopted sleep as one of the specific living habits needing improvement. This has led to increased interest in mental health needs at community public health sites. In addition, it was reported from a recent 2000 survey that one in five Japanese, and one in three elderly Japanese, suffer from insomnia₉. Women who get too little - or too much - sleep could be damaging their hearts, according to a study.

Research suggests that sleeping five hours a night or less is linked with a higher risk of coronary heart disease₁₀.

Try to sleep at or about 10 p.m. and get up at 5 a.m. Hormones which create harmony in our body secrete in balance if we enjoy proper sleep which is very important to charge our cerebral batteries.

Thus, the need of the hour is a daily dose of a Holistic health capsule, ingredients of which are traditional lifestyle, Holistic diet, Yoga and adequate sleep harmonizing our Pranic ability and mental energy flow by clearing any blockages in the subtle body leading to mental equilibrium and calmness.