In this article you will learn:
- Stress-Science – Why an increased state of stress often cannot be felt directly
- Autonomous nervous system – How stress manifests itself in the body and why muscle building, fat loss and the immune system are disturbed by stress
- Recovery Boost – The ultimate relaxation method for everyday work (works IMMEDIATELY and for everyone!)
Proper training, a healthy diet, an active lifestyle – all of this is important to get your body in shape, to look & feel good!
Even so, it’s only half the way, just one side of the coin. I’ve been active as an athlete and coach long enough to know that the other side, regeneration, is criminally neglected by almost EVERYONE.
If you are one of those people who are not completely satisfied with the development of their body, who would like to burn fat a little faster or build muscle, then I strongly advise you to stick with it.
Because in this article I will not only show you how exactly a lack of regeneration (which many are not even aware of!) stands in the way of your development, but I will also give you an ingeniously simple yet effective technique for everyday life the hand with which you effectively reduce stress and accelerate your regeneration!
Why is regeneration so neglected by many people, by experts and by books, even though it is an absolute key component for a healthy, fit and beautiful body ?
As I found out, there are two main reasons for this.
1. Many are not even aware of a permanently increased state of stress
In science, measuring stress correctly is quite problematic. It was shown that the subjective feeling of stress does not always correspond to the objective stress that the body experiences.
So it can be that the body releases stress hormones and heart rate variability tests indicate an increased state of stress without being psychologically aware of this.
The problem is that we have a purely subjective reference with our everyday life.
If, for example, we are currently under severe deadline pressure, possibly having to complete an important project in time, then this stands out from our everyday life as “particularly stressful”.
Conversely, one can easily believe that normal everyday life is then “not stressful”, even if the body shows the opposite signs.
So it is simply about the difference between “normal” and “natural”. Continuous stress may be perceived by many as normal (and therefore non-stressful), but it is nonetheless unnatural and unhealthy .
2. Most people believe that regeneration happens by itself
Recovery from training is what happens when you don’t train, right? Not quite!
Because nowadays one thing finds its way into our lives all by itself: stress.
Stress is, so to speak, a state of the autonomic nervous system (more on that in a moment) – and it lurks almost everywhere:
- Friends & Family
- everyday obligations
- Excessive information
- excessive media consumption
- wrong beliefs (in fact: we cause a lot of the stress ourselves!) –
All of this can do Sensitively disturbing the balance of tension and relaxation.
Therefore, regeneration is actually something that must be actively taken care of! Otherwise you will see that stress becomes a permanent condition by itself.
The consequences are downright commonplace:
- ailing immune system
- Listlessness / lack of energy
- Sleep problems
- Potency problems
- stagnant development
The symptoms remain more or less subtle for a long time. This is particularly noticeable in physical development – Fat loss, muscle building, strength and fitness development are slowed down or do not even start to roll.
Many then look for the fault in the system – wrong training, wrong diet.
Most of the time it is simply too stressful a lifestyle, a chronic state of stress, a lack of regeneration that blocks you.
Understanding what stress looks like in the body and what we can do to get our body into regeneration mode requires a few basic physiological knowledge. In particular, the role of the nervous system is crucial here.
You probably already know the central nervous system (CNS). In principle, together with the peripheral nervous system (these two are intertwined and are only differentiated based on their location), it offers the necessary infrastructure so that our brain can control and regulate the body.
That part of the CNS that controls the unconscious (automatically) running inner-body processes is called the autonomous or vegetative nervous system (ANS or VNS).
Most of the body’s processes are related to this, including digestion and the work of the immune system.
The ANS itself is divided into three parts:
- Enteric nervous system (gastrointestinal tract, works independently, but is also influenced by the other two parts)
- Sympathetic nervous system (sympathetic nervous system)
- Parasympathetic nervous system (parasympathetic nervous system)
The most relevant for us are the sympathetic and the parasympathetic, because these two complement each other as opponents:
- The sympathetic nervous system is responsible for increasing the body’s ability to act, also known under the keyword “fight-or-flight” mode. Among other things, it increases blood pressure and blood flow to the Muscles and metabolism, so also increases the energy supply through carbohydrates. This is achieved through the increased release of certain messenger substances such as cortisol.
- The parasympathetic nervous system controls the opposite processes, so it brings our body into regeneration mode. It lowers blood pressure, heart activity, the pulse and serves to build up the body’s own reserves.
So there are these two opponents and in reality, of course, both are always active, but usually a natural balance develops.
This balance is disturbed by chronic stress. The sympathetic then dominates. This condition is called Ergotropia and it causes the body to no longer regenerate fast enough, to wear out (age) faster, over time we lose energy and motivation and instead feel more often Restlessness ceases.
What we want to do in order to recover better is to increase the activity of the parasympathetic nervous system and that is exactly what happens with the following Recovery-Boost method
I developed the Recovery-Boost method for myself because I noticed that stress mainly occurs when I have to jump between different tasks and projects.
As soon as I can devote myself to a task for several hours without time pressure, I am relaxed and focused.
But if there are different tasks and appointments, then the body easily switches to fight-or-flight mode and you tense up quickly.
In this case, the following method is perfect, to loosen up and strengthen the parasympathetic nervous system. It only takes a few seconds and you can sprinkle it over and over again.
It consists of only three short steps that are carried out in sequence.
Step # 1: relax your face
When it comes to tension, stress and activity, everything starts with the face. It is the mirror for your burden.
When we make an effort, for example, we clench our teeth, unconsciously tense the facial muscles – the vernacular also likes to speak of a “dogged facial expression”.
If we want to strengthen the parasympathetic nervous system, the most important step is to relax your face.
In terms of tension, your entire body is connected to your face!
I came across this amazing effect by accident.
Does that sound too abstract to you? No problem, let’s just try it out:
Look away from the screen and relax your face. Just concentrate for a moment on releasing the tension.
Do you notice what kind of burden suddenly falls away from you?
In fact, we are usually not even aware of how stressed our face is in everyday life.
Only when we consciously relax, do we feel the falling burden and the soothing lightness that suddenly sets in.
You feel DIRECTLY more flexible, more balanced and more relaxed. Almost the entire body moves with it.
Note: When the face relaxes, many other muscles in the body also relax.
Step # 2: relax shoulders
The shoulders already experience a slight relaxation through step # 1.
But they are often so stressed and incorrectly stressed in everyday life that very stubborn tensions and tension can nestle here.
It is therefore helpful to additionally relax the shoulders .
All you have to do is concentrate on letting your shoulders hang relaxed and free.
The relaxation effect can be felt again immediately.
Step # 3: Breathe properly
The last fundamental step towards relaxation: control your breath.
Breathe calmly, deeply and evenly!
Our breathing behavior changes instinctively in stressful situations. The breath becomes shallower, more irregular and comes to a standstill.
The problem is that today we hardly have any stressful situations in which such instinctive behavior would be appropriate.
Modern life hardly holds any real dangers, but there are plenty of potential stressors.
The consequence: A flat, irregular breathing pattern becomes normal as a result of permanent stress and thus intensifies it.
The trick is to stay calm, calm and relaxed – and that is only possible if we learn to control our breath.
There is a mutual connection here. Stress encourages irregular, shallow breathing patterns. Calm, deep and even breathing, on the other hand, reduces stress and strengthens the parasympathetic nervous system.
This could be proven by study
The soothing, relaxing effect is immediately noticeable here as well.
Breath control is also a helpful tip for all situations in which you are nervous or anxious – e.g. when you’re supposed to give a lecture. Control your breath and you control your emotions!
It is easiest if you start using the technology again and again when switching between two tasks.
Then it is simply easier to think about it than when you are in the middle of a task.
I would also advise you to use this technique EVERY night before bed. This helps you switch off and sleep better.
Over time you will develop a better feeling for when you are stressed and should pay more attention to your relaxation. Yogis may refer to this as mindfulness.
In any case, you now have an effective technique at hand to reduce stress and promote your regeneration. Use it as often as you can to make it a habit.