By DR BHUSHAN KUMAR UPADHYAYA 

 

It is a great challenge to cultivate relaxed alertness. Emotions run high in case of challenges and anxiety. As a result, the rational brain does not function optimally and there is a chaotic mental state leading to nervous breakdown. Fear and threat perceptions hijack mental peace and one becomes overwhelmed. Neuroscience propounds that skills save, not emotions. Hence there is a need to regulate the nervous system to balance the challenge and comfort. Yoga and neuroscience recommend a number of techniques and methods to reduce fear and anxiety and thus optimise the working potential. Research has found that in face of any challenge and danger either real or perceived, stress and tension start building up in the nervous system.

 

The sympathetic nervous system which is known as the fight or flight mechanism of our body gets overactive leading to the secretion of stress hormones like adrenaline and cortisol. In order to harmonise the nervous system, there is a need to activate the parasympathetic nervous system which is responsible for the rest and digest phenomenon of the body. When the parasympathetic nervous system starts working properly, the body and mind start working in unison and harmony. The focus increases and the mind becomes concentrated.

 

The anxiety level comes down and the efficiency increases. As the relaxation sets in, the awareness level also enhances and one is able to work at the optimal level. Experts have developed many grounding techniques to activate the parasympathetic response. Amongst the various techniques, the most effective is the breath work. Deep inhalation and longer exhalation have been found to be very soothing and relaxing. One remains relaxed as well as alert at the same time. When exhalation is longer than inhalation, the brain sends signals to the nervous system to calm down. It so happens that during exhalation the diaphragm ascends and pushes the heart. As a result the blood circulation becomes faster in the heart. In such a situation the brain signals the heart to slow down and resultantly the nervous system is also calmed down, relaxing the psychophysical mechanism.

 

Thus it is found that longer exhalation is very soothing. In the Yogic texts the proportion of inhalation that is Puraka and exhalation that is Rechaka is shown as 1:2 or 1:4. This is the reason that after doing Pranayama one feels peace and tranquility. Mindfulness meditation has also been found to be instrumental in generating relaxed alertness. It has been found that tensing and relaxing the body right from the toes to the top alternately leads to relaxing the nervous system. In many western countries they have started teaching these grounding techniques to the kindergarten students to face the classroom challenges in a very relaxed manner. Regular practice of Asanas, Pranayamas and meditational techniques will go a long way in cultivating the mindset of facing the challenges in a relaxed manner. The theory and practice of Sports Psychology are based upon the same principle of relaxed alertness. A sports person performs at his peak level without being adversely challenged by the opponent or the high demand of the game. (The writer is Former DG Police & CG, Homeguards, Maharashtra) ■