Relaxation is more than just a state of rest. It is a process that decreases the effects of stress on your mind and body. Incorporating relaxation techniques into your life can equip you with tools to counteract the debilitating effects of stress, and even strengthen the immune system.

The Impact of Stress on the Immune System

Before diving into the effects of relaxation on the immune system, it’s crucial to understand the impact of its counterpart, stress. The body responds to stress by activating the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic-adrenal-medullary (SAM) axis. These responses result in the release of glucocorticoids (cortisol in humans), and catecholamines, including adrenaline and noradrenaline (1). In the short term, these responses prepare the body to handle the stressful situation. However, chronic stress leads to persistently high levels of these hormones, leading to detrimental effects on the immune system (2).

Chronic stress can suppress the immune system by reducing the number of immune cells and impairing the function of the existing ones. Studies have shown that it can lower the body’s lymphocytes—the white blood cells that help fight off infection—making us more susceptible to infections (3). It also promotes a shift from Th1 (cell-mediated immunity) to Th2 (humoral immunity) responses, which can lead to an increased risk of viral infections, among other issues (4).

Relaxation and the Parasympathetic Nervous System

Relaxation techniques, such as deep breathing, yoga, and meditation, can help engage the parasympathetic nervous system, often termed the “rest and digest” system. Activation of the parasympathetic nervous system slows heart rate, decreases blood pressure, increases intestinal and glandular activity, and relaxes the sphincter muscles in the gastrointestinal tract.
This response is the counterbalance to the fight-or-flight response initiated by the sympathetic nervous system under stress. By activating the parasympathetic nervous system, relaxation techniques can help restore balance and promote a state of calmness that benefits the immune system (5).

Relaxation Techniques and Immune Response

Research has shown that various relaxation techniques can help bolster the immune response. For example, meditation has been found to increase the activity of natural killer cells, which are critical to combating viral infections and preventing the growth of tumors (6).

A study on mindfulness meditation revealed that participants who underwent an 8-week mindfulness meditation program showed significant increases in antibody titers to the influenza vaccine compared to those in the control group (7). This suggests that mindfulness meditation can enhance adaptive immune function.

Another relaxation technique, progressive muscle relaxation, has also been shown to increase the numbers and cytotoxicity of natural killer cells, pointing to an enhanced immune response (8).

Relaxation and the Reduction of Stress Hormones

Relaxation techniques can help decrease the level of stress hormones in the body. As discussed earlier, chronically high cortisol levels can suppress the immune system. By lowering cortisol levels, relaxation techniques can help mitigate this suppression (9).
Moreover, studies have shown that engaging in regular physical relaxation techniques, such as yoga, can reduce cytokine levels, reducing inflammation and boosting the immune system (10).

In summary, relaxation techniques support the immune system by reducing stress hormones, activating the parasympathetic nervous system, and enhancing various aspects of immune function. While relaxation techniques are not a panacea, they can form part of an overall healthy lifestyle to support and strengthen the immune system.

References

Elenkov, I.J., Wilder, R.L., Chrousos, G.P., & Vizi, E.S. (2000). The sympathetic nerve—an integrative interface between two supersystems: the brain and the immune system. Pharmacological reviews, 52(4), 595-638.
Miller, G.E., Chen, E., & Zhou, E.S. (2007). If it goes up, must it come down? Chronic stress and the hypothalamic-pituitary-adrenocortical axis in humans. Psychological bulletin, 133(1), 25.
Dhabhar, F.S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58(2-3), 193-210.
Marshall, G.D. (2011). The adverse effects of psychological stress on immunoregulatory balance: applications to human inflammatory diseases. Immunology and Allergy Clinics, 31(1), 133-140.
Porges, S.W. (2007). The polyvagal perspective. Biological psychology, 74(2), 116-143.
Black, D.S., & Slavich, G.M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13-24.
Davidson, R.J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S.F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J.F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570.
Jensen, M.P., Gralow, J.R., Braden, A., Gertz, K.J., Fann, J.R., & Syrjala, K.L. (2012). Hypnosis for symptom management in women with breast cancer: a pilot study. International journal of clinical and experimental hypnosis, 60(2), 135-159.
Matousek, R.H., Dobkin, P.L., & Pruessner, J. (2010). Cortisol as a marker for improvement in mindfulness-based stress reduction. Complementary therapies in clinical practice, 16(1), 13-19.
Kiecolt-Glaser, J.K., Christian, L., Preston, H., Houts, C.R., Malarkey, W.B., Emery, C.F., & Glaser, R. (2010). Stress, inflammation, and yoga practice. Psychosomatic Medicine, 72(2), 113-121.

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