How you can use all five senses to reduce stress and learn to relax
THERESA ROSE IS STUCK IN TRAFFIC AGAIN.
Cars, SUVs and trucks seem to stretch to infinity ahead of and behind her Toyota Highlander, and the Sarasota, Fla., resident is tired, cranky and increasingly annoyed.
Taking her aggression out on her car horn is tempting, but instead Rose pulls a small bottle of rose oil from her glove box. She pumps a few sprays into the air and takes several deep breaths. The traffic may still be creeping, but the backup no longer aggravates her.
“It’s as if it evaporates all my angst,” says Rose, a licensed massage therapist and Reiki master as well as an author, mom and motivational speaker. “That little thing brings me back to being more human.”
Many holistic health practitioners agree that not just what we smell, but also what we taste, touch, hear and see can influence how we feel—and maybe even bring us serenity.
Tapping the therapeutic powers of multiple senses, such as listening to soothing music during a massage, or watching a forest brook cascade over stones while dipping your fingers in its cool, clear water, can be an even more potent recipe for relaxation.
A ‘Natural’ Remedy
Immersing yourself in nature’s beauty is one of the most effective stress relievers because when we’re splashing in the surf or hiking on a trail, all of our senses are engaged.
“Anything that takes us back to nature is naturally soothing and relaxing. We often forget we’re a part of that,” says Michael Ellner, who teaches hypnosis to doctors and dentists.
Unfortunately, few of us can easily disappear into a forest when stress hits. Instead, create a carefully constructed oasis in your mind to provide the same calming effect.
To craft an effective mental haven, remember a place where you felt peaceful and attuned to your environment. Then insert yourself into that image. Sit quietly for three to five minutes as you incorporate all your senses: Feel the summer breeze ruffle your hair and listen to the chorus of birds as you savor the intoxicating smell of fresh cinnamon rolls.
When you summon the components of a peaceful scenario and immerse yourself in it, you’ll feel your muscles relax, your jaw loosen and your breathing deepen.
The Sound—and Smell—of Serenity
The ability to control stress by engaging our senses is so powerful that it is used regularly to relieve chronic pain in patients with serious illnesses.
Jnani Chapman teaches patients at the Osher Center for Integrative Medicine at the University of California, San Francisco to use their senses to create pockets of serenity. Chapman, a clinical specialist in integrative medicine, says sounds and smells are especially soothing.
“The traditional yoga sound is ‘ohm’ or a chant,” she says, “but you can also use a phrase from a prayer or a poem that has meaning for you.”
Scent has an even more visceral effect on our feelings. “The olfactory sense is connected into the oldest part of our brains, the limbic system,” Chapman says, “and it’s the only sense connected directly to the brain without synapses, along the nerves.”
Take Stock of Your Stress
However, lighting a candle or chanting a mantra alone isn’t going to banish stress. You’ll also need to be aware of your stressors and have a desire to achieve a state of calm. When Rose mists rose oil in bumper-to-bumper traffic, “it’s all about intention,” she says. “It’s acknowledging to the universe and to myself that I need help. I’m stressed. It brings my awareness to say, ‘Calm down.’ ”
If you can harness that craving for serenity, you’ll find that stress relief is as close as your own ears, hands, tongue, nose and eyes.
—By June D. Bell