Mental Health Archive

Relaxation response and genes

In the past decade, several studies from the Benson-Henry Institute have suggested that the relaxation response is associated with changes in genes that influence health. Among the findings are effects on the following:

Blood pressure. The relaxation response may activate genes associated with dilating the blood vessels and reduce activity of genes associated with blood vessel narrowing and inflammation. "It increases nitric oxide production, which in-creases the elasticity of the blood vessels and relaxes them," says Dr. Mehta. That can help lower blood pressure.

Blood sugar. The relaxation response may improve insulin activity by activating genes that help to control blood sugar.

Digestion. The relaxation response may reduce the activity of genes directly linked to the processes of inflammatory bowel disease (including Crohn's disease and ulcerative colitis). "Stress stimulates the digestive tract, which may cause diarrhea or nausea. The relaxation response returns gastrointestinal movement to a balanced state," explains Dr. Mehta.

Inflammation. "The relaxation response appears to turn off genes implicated in inflammation, and the stress response itself," says Dr. Mehta. While we need inflammation to fight infection and heal the body, chronic stress puts the body in a constant state of inflammation. That can increase plaque buildup inside coronary arteries, which may raise the risk for heart attack, stroke, and chest pain, and can also trigger unregulated cell growth, contributing to cancer risk. Does this mean the relaxation response can prevent health problems, or even reverse health problems that have already appeared? "It's encouraging, and we are studying that question right now," says Dr. Mehta.

More ways to get there

Other techniques that evoke the relaxation response include mindfulness meditation, tai chi, yoga, and the following methods.

Focused breathing. Focusing on slow, deep breaths can be calming. Make sure your belly moves in and out as you breathe.

A body scan. Concentrate on one part of the body. Imagine it is open, warm, and relaxed, and that you are releasing tension from that area. Move on to another body part and repeat the process.

Guided imagery. Create a soothing scene in your mind that makes you feel relaxed. It may be a place or an experience. Allow your senses to be involved, imagining the smells you are encountering, the sounds you are hearing, and the ways things feel in your hands.

Repetitive prayer. Repeat a favorite prayer from your faith either silently or out loud. You can use a guide (such as your breathing or a rosary) to help with the repetition.

For more information, contact the Benson-Henry Institute for Mind Body Medicine at 617-643-6090 or www.bensonhenryinstitute.org.

2. Color a picture

It's little wonder that 12 million adult coloring books—based on topics ranging from endangered species to art nouveau designs—were sold in 2015. Crayon sales also jumped by $11 million. Creating art—even if it means coloring inside the lines—can be both stimulating and relaxing.

Moreover, according to a 2015 German study, actively creating art also improves spatial reasoning. The German researchers randomly assigned 28 retirees in their 60s to two groups, both of which met weekly for 10 weeks. One group took classes in which they drew, sculpted, or painted; the other went to museums and analyzed the art they viewed. Both groups underwent tests and brain MRI scans at the beginning and end of the study. The researchers determined that, compared with the people who analyzed art, those who created art had greater improvement in the ability to detect spatial relationships and more activity in the region of the brain responsible for spatial perception.