Summer is over and it’s suddenly getting cooler: autumn is here. And so we are already well into the second half of the year. The days become shorter, there is less sunlight, the body becomes “slower” and calmer. At the same time, there are often a lot of deals at the end of the year increased work and other tasks. At first this seems rather contradictory. But if, in addition to exercise, we give the body enough time for regeneration, relaxation, sleep and recovery, then it is flexible and adapts optimally to all situations.
Do you feel like you are getting more tired, exhausted or stressed more often? Then change little things. Try to move every day – it doesn’t matter how. The main thing is to get some exercise. And also: give yourself active rest. Just lie on the floor for a few minutes, do a few breathing exercises before falling asleep or book a relaxation course and let yourself be guided (e.g. the next one Online course autogenic training).
Make it as SIMPLE as possible and just DO it!
In a previous article we looked at how our body reacts to stressors. You learned that different stress axes are activated in the body and we took a closer look at the quickest answer: the neuronal axis (SAM axis = sympathetic–adrenal–medullary axis). If you want to revisit the knowledge, then read here is the article again.
Today we are taking a closer look at the HPA axis (hypothalamic–pituitary–adrenal axis). This is a hormonal response to a stressful stimulus.
How does the HPA axis work?
The HPA axis consists of the hypothalamus, the pituitary gland (pituitary) and the adrenal glands (adrenal). These three parts work together like a chain. Imagine them talking to each other to control the body in stressful situations. When you are stressed or a stressor affects you (e.g. pain, danger or sport), the hypothalamus is the first to notice. The hypothalamus is an important part of our brain. It is a control station for all vegetative (non-voluntary) and endocrine (hormonal) processes. Information & signals are collected here and linked to experiences & emotions. This senses the stress stimulus and then sends a signal (CRH) to the pituitary gland. This small gland, under the hypothalamus, receives the signal and releases another hormone (ACTH) into the bloodstream. This hormone signal travels to the adrenal glands, which then release the hormone cortisol. This causes cortisol levels in the blood to rise and this triggers further cascades throughout the body. among other things:
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Providing increased energy
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Blood pressure is increased (for better care)
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Immune system is inhibited (this should not have the upper hand when we are trying to run away from the tiger)
As soon as the danger or our stress stimulus has passed, the HPA axis is “shut down” again and the cortisol level drops.
And remember again what happens if the stressful stimulus doesn’t stop.
So what is chronic stress?
Chronic stress means that a stressor is present permanently. The body thus experiences sustained activation of the stress axes and especially the HPA axis. Nowadays the stressor no longer has the shape of a dangerous animal. However, stressors such as consistently poor sleep, an unpleasant boss, environmental toxins, morning traffic jams, smoking, etc. set the same mechanisms in motion in the body. And as we have already learned, these are acute and short-term physiological. At the same time, they lead to dissatisfaction and illness in the long term (Agorastos A., & Chrousos GP, 2022).
And how does autogenic training and other relaxation techniques affect the HPA axis?
Relaxation exercises bring the HPA axis out of “alert mode” and back to normal. This means that these exercises give the hypothalamus a signal like “everything is okay”. As a result, fewer signaling hormones are passed on to the pituitary gland and therefore also to the adrenal glands and the cortisol level falls. Your body comes to rest and (among other things):
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Blood pressure and heartbeat normalize
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the immune system can work again
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the mood gets better
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You sleep better
What’s important now is that practice is key here too. As with strength training, where we can’t do a push-up straight away, relaxation requires regular training. If you practice relaxation exercises repeatedly over a longer period of time, your body learns to deal with stress better and the HPA axis becomes less overactive. This means your body remains flexible and adapts to internal and external circumstances.
Would you like to learn a relaxation technique step by step? Then let yourself be guided by 60 minutes of relaxation every Monday evening for 10 weeks.
The content is reduced to the most essential specialist knowledge and shortened in some places, otherwise this would exceed the content of the article. For more in-depth knowledge, I am happy to provide personal literature recommendations upon request.
doi: 10.4040/jkan.2019.49.4.361
doi: 10.35861/kjoh.2023.5.3.131
doi: 10.3390/ijerph192316043
doi: 10.1615/JLongTermEffMedImplants.2021037026
