9/11 Anxiety and Yoga

by Baxter

Some years ago, when Nina and I were working on a series of yoga classes for stress management, I read the book The Relaxation Response by Dr. Herbert Benson, and an interesting finding from the work he did has stuck with me. He noted that his blood pressure patients who meditated regularly not only saw improvements in their blood pressure readings, but they also had certain substances in the blood stream that increased or decreased.  One of those substances was lactate, or lactic acid, which is a byproduct of cells using sugar or glucose for fuel. It had already been noted back in the 60s that folks with anxiety disorders often had elevated levels of lactate in their bloodstream compared to individuals without anxiety. Since meditation seemed to lower lactate levels, it seemed like a great potential treatment.

More recently, an article in Scientific American looked at lactate and other markers in the body that could account for why some folks develop panic disorders, an extreme form of anxiety. Studies done in the last two years point to the pH in the brain as a possible causative factor in the experience of fear, and by extension, anxiety. It seems a more acidic pH in the brain is associated with more active trigger of the fear centers in the brain. In fact, there are receptors at individual synapses, the spaces between to nerve cells, that respond to elevated levels of acid. In the area of the brain strongly associated with the emotion of fear, the amygdala, this increase in local pH can trigger fear responses.

They also noted that carbon dioxide levels, when increased in the blood stream and the brain, lead to greater acidity. And other studies have demonstrated that patients with panic disorders are more likely to have an event if they inhale a higher concentration of CO2, compared to non-anxious individuals. These researchers also addressed the lactic acid phenomena that Dr. Benson noted years before: patients with panic disorder tend to generate excess lactic acid in their brains. We all generate lactic acid in our brains as sugars are burned as fuel, but in people with panic attacks, even normal mental activity to lead to an accumulation of lactic acid in the brain.

So if an increase in pH in the brain could be a trigger for anxiety and panic attacks, either due to a real or simply a perceived danger, whether due to CO2 build up or lactic acid build up in certain areas of the brain, how could yoga diffuse this situation? Well, way back in the 60s it was already observed that the “relaxation response” that arose from simple meditation practice could lower the pH in the blood stream. This might indicate that it could be lowered in the brain, too. So I’d give high marks to establishing a regular meditation practice, even if only for ten minutes at a time. Secondly, certain pranayama practices could theoretically lower blood CO2 levels slowly and gradually, especially those that favor a longer exhale over inhale ratio.  hat sounds like it would be worth a trial as well. And finally, the authors of the study noted that: “one of the many beneficial effects of aerobic exercise training (like running or cycling) is that metabolically active tissues (including the brain) become more efficient at consuming–removing—lactic acid.”  And although not all yoga asana practices are aerobic, some are to a certain degree. So, physiologically, your asana practice, especially if it is more vigorous, could be the third prong in your yoga tools approach to anxiety, panic attacks and fear.

Here is a link to the 2010 SA article here so you can get more details on the work I’ve alluded to: scientificamerican.com. And may you and yours be safe and anxiety free this 9/11 anniversary. 

Conscious Relaxation vs. Sleep

by Nina

Did you ever wake up in the middle of the night with your heart racing, short of breath, mouth dry, and thoughts racing? Maybe you just had a nightmare. Or maybe your mind was spinning, worrying about some difficulty at home or at work, or even about a disaster somewhere else in the world. Then you know intuitively that sleep is not necessarily “relaxing.”
 

Dr. Herbert Bensen, who originally discovered the relaxation response (see here for information), tells us that sleep, although necessary for our physical and emotional wellbeing, is a very different state than conscious relaxation. He identified the following four basic differences:

1. Dreams can actually cause stress through nightmares and anxiety dreams. During conscious relaxation on the other hand, your production of stress hormones gradually decreases, and other symptoms of stress, including both the physical and emotional sensations, subside.

2. During conscious relaxation, oxygen consumption decreases 10 to 20 percent during the first 3 minutes of practice while during sleep it decreases only 8 percent after about 4 or 5 hours. This reduced need for oxygen reflects the fact that during conscious relaxation your body is in rest and digest mode, not in stress mode where you are preparing to run or fight.

3.    During conscious relaxation, there is a marked decrease in blood lactate, a substance associated with anxiety attacks. Blood-lactate levels fall rapidly within the first 10 minutes of conscious relaxation, while sleep has no effect on blood-lactate levels. As you relax, your thoughts stop racing and your mind quiets while your body is resting and digesting.

4.    Alpha waves (slow brain waves) increase in intensity and frequency during conscious relaxation, but are not commonly found during sleep. Dr. Roger Cole, a sleep researcher and long-time yoga teacher, says that during rest or meditation our brain waves may slow to the alpha rhythm (8-12 cycles per second), during which we remain quietly aware of ourselves and our surroundings, without a lot of self-directed mental processing. Sometimes they may slow even further to the theta rhythm (4-7 cycles per second), during which we may get a “floating” feeling, dreamlike mental imagery, and withdrawal from the outside world. There is still much that is unknown about these unique states, but what is known is that regular practice of conscious relaxation helps foster ongoing feelings of serenity, contentment, and even happiness.

Now you can see why taking a nap or sleeping in on Sunday morning just won’t produce the same results as yoga. On the other hand, practicing conscious relaxation on a regular basis will not only provide you with immediate relief, it can also reduce your overall stress levels, so you can maintain your health and face the difficulties that life presents with greater equanimity. To be honest, I don’t practice conscious relaxation just because I’m hoping that it will reduce my chances of getting heart disease or having a stroke in the future (although that’s definitely a bonus), I do it because it makes my life better, right here, right now.

Naushon Meadow by Brad Gibson

Furthermore, as anti-intuitive as it might seem, relaxing while you are awake can even help you sleep better. When you are under great stress, it is difficult to fall asleep. Or, if you can fall asleep (because you are so tired) you often can’t stay asleep. To sleep well, your nervous system needs to be relaxed (if you are in a state of stress, you will be wakeful and alert, watching for danger) and your mind needs to be quiet (if your thoughts are racing, reviewing the past or worrying about the future, you will have a hard time settling down). But conscious relaxation, especially practiced before bed, will relax your nervous system and quiet your mind. And any of the methods I listed in my Monday post will produce these results. See here for further information.