A simple way to reduce stress
Our imagination has a powerful impact on the mind and body.
All those times I spent daydreaming rather than listening at school or university may have actually done me some good - or at least, that’s how I'm interpreting it given the topic of my latest BBC video. That’s because plenty of research now shows that our imagination has a powerful impact on the mind and body.
There’s a particular technique called guided imagery which, when we practice it, can activate our relaxation response, reduce our stress and even improve our physical fitness. It goes something like this:
Think of yourself somewhere peaceful, maybe it’s where you have felt most relaxed in the past, the beach, a forest or a swimming pool. As you focus on these details, notice your mind begin to relax.
By visualising peaceful scenery, it activates our body's relaxation response. This physiological response, controlled by our parasympathetic nervous system, slows down our heart rate, lowers blood pressure, and reduces our stress hormones.
And best of all for any budding creatives out there, retreating into your imagination has also been shown to boost creativity. It’s why I never feel that it’s time wasted when I sit and stare into space when a deadline is looming - all in moderation of course.
Now that I think of it, my basketball coach used a very similar technique in an attempt to improve our shooting skills. In the middle of training, we had to close our eyes and imagine ourselves scoring a basket, and were told to practice this at home too. Elite athletes use guided imagery too, so it all felt very exciting to be trialling this innovative approach as a teenager.
What I love most about this simple technique is that the practice helps improve sleep and even manage pain, and it’s all because as we practice it our brainwaves change to alpha brainwaves, more associated with relaxation. It’s why when at the dentist, I try my best to think of anything but what’s happening in my mouth, and why if I’m exerting myself during a run, I try and focus my mind elsewhere to minimise the pain my body is experiencing.
Try it next time you feel a little stressed - just 15 minutes per day has been shown to have a positive impact.
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