Stress is linked to physical arousal and muscle tension. Since physical arousal inhibits sleep, this arousal leads to difficulties sleeping. Of course, difficulty sleeping then increases stress in many people, thus restarting the cycle. Because body tension can interfere with sleep, it is important to learn: (a) how to prevent your body from getting tense at bedtime, and (b) how to truly relax your mind and body. This week’s session will focus on equipping you with some relaxation skills to achieve both these goals.

When we encounter a stressful situation, the amygdala becomes activated, and the situation is interpreted as a potential threat. The amygdala activation then facilitates an increase in muscle tension and rapid breathing. Because such physiological changes have occurred during threatening situations in the past, the increased muscle tension and respiration may be interpreted as danger signals by the amygdala, resulting in increased amygdala activation. This can result in additional increases in muscle tension and respiration rate and continuation of this vicious cycle.

To prevent stress and negative feelings from sticking around, we need to break this vicious cycle by applying the skills of consciously relaxing muscles and purposefully calming breathing. By doing this we are telling the amygdala that it can go off “high alert” since the situation is really not so threatening. Relaxing our muscles and calming our breathing may not make the original stress or negative emotions go away, but it can keep them from spiralling out of control, intensifying, and lasting longer than they should.

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