In our fast-paced world, stress has become a common, everyday experience. It can lead to a host of physical and mental health problems, making the search for effective relaxation methods more important than ever. Traditional Chinese Medicine (TCM) offers time-tested solutions that aim to address the root causes of stress while promoting overall wellness.
Understanding Traditional Chinese Medicine
Traditional Chinese Medicine has been practiced for over 2,500 years and encompasses a wide range of therapeutic practices, including acupuncture, Tui Na, herbs, Gua sha, cupping, Tai Chi and Qi Gong. Central to TCM is the concept of "Qi" (pronounced "chee"), the life force believed to flow through every living thing. The focus of treatment is to rebalance the body and clear any blockages to ensure that Qi flows smoothly which then means that Blood is supplied to every part of the body.
The Role of Acupuncture in Stress Relief
Acupuncture involves inserting thin needles into specific body points to stimulate the flow of Qi. Research suggests that acupuncture can lead to a significant reduction in stress and anxiety levels after just a few sessions with one study finding that the effects lasted for 3 months after the treatment block (1). A meta-analysis of 12 studies on animals found that levels of maloniadehyde were reduced whilst superoxide dismutase (an enzyme which speeds up chemical reactions), glutathione peroxidase (an antioxidant which scavenges free radicals) and catalase (an antioxidant enzyme which breaks down hydrogen peroxide into separate water and oxygen molecules) were increased (2).
The benefits of acupuncture are immediate for some people. However, for sustained relief, practitioners often recommend a series of sessions tailored to individual needs.
Traditional Chinese Medicine dietary advice to promote calm and reduce stress
Diet plays a critical role in how we cope with stress. TCM emphasizes consuming nourishing foods that promote mental and emotional well-being. Eating seasonal and local produce when possible is beneficial.
Bitter foods help to calm the heart. These include quinoa, chamomile, rye, alfalfa, asparagus, romaine lettuce and amaranth.
Mushrooms relax the body as they have an impact on the nervous system. They are also beneficial for the Lungs and so strengthen the immune system (which is governed by the Lungs).
Blood nourishing foods provide vital vitamins and minerals that have cortisol lowering effects. A list of foods which nourish Blood can be found here.
Seeds are considered to have a downward action on Qi which means they ground the energy in our body. Too many thoughts spinning in our heads is a sign the Yin & Yang are out of balance. Yin is grounding whilst Yang rises and each of these need to balance the other. Chia seeds & black sesame seeds in particular are said to be calming.
The Benefits of Qi Gong for Stress Relief
Qi Gong is a gentle exercise that combines movement, breath control, and meditation to cultivate and balance Qi.
One study carried out in 2014 found that there was a direct correlation between the number of Qi Gong sessions to improved sleep quality, reduced anxiety and fatigue (3).
Spending just a few minutes each day practicing Qi Gong can help you connect your body and mind, promoting a balanced state of relaxation. It can be as simple as taking a daily walk that incorporates mindful breathing and gentle movements.
Breath work to support the Heart & Kidney connection
The Heart in TCM is considered to be linked to the element of Fire whilst the Kidney is connected to the Water element. These elements balance each other and can be knocked out of balance if there is a stressful or traumatic event or period in our lives.
Breathing exercises can be very powerful in helping to balance these organs. Try the following (diagram below instructions):
a) Place your hands on your sternum (breastbone) and lower dantian (the area just below your belly button) to connect your Heart & Kidneys energetically (as pictured above). In physical terms you are connecting to your vagus nerve which runs from the heart to the kidneys.
b) Take a breath in to fill your lungs.
c) Hold for 2 seconds
d) Take in a little more air
e) Breathe out slowly letting every bit of breath out. Doing this slowly is crucial as it signals to the brain that everything is fine and that stress hormones are not required.
f) Repeat 3 times
Integrating TCM Practices to manage stress
If you're interested in weaving TCM practices into your daily routine, consider these practical steps:
Book an Acupuncture Session: Find a licensed acupuncturist who can create a personalized treatment plan.
Try Herbal Teas: Start with calming herbal teas such as chamomile or lavender to gauge their effects on your stress levels.
Mindful Eating: Focus on whole foods with a balance of protein, fruits, and vegetables. A diet rich in nutrients can enhance your overall mood and energy.
Explore Qi Gong or Tai Chi: Check local classes or online resources (there are so many available but my favourite (no affiliation) is YoQi which combines yoga and Qi Gong) to begin these gentle movement practices.
Breathing: Get into the habit of ending your day by doing a deep breathing routine for three breaths (detailed above).
Help with letting go of worries: Keep a journal next to your bed. Jot any worries and 'what if's' and then place the journal into a drawer before you go to sleep. The physical act of placing the journal away and out of sight signals to the brain that these thoughts are not a focus. If you enjoy visualisation then try imagining the worries are inside balloons which you can send floating off into the sky and out to space! Sounds quirky but it actually works :)
Lastly, PLEASE REMEMBER TO ALWAYS CONSULT YOUR HEALTHCARE PROVIDER before starting any new treatment or therapy, including acupuncture.
If you are struggling with your health get in touch to book your acupuncture treatment
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This post has been written by Yasmin Hodge, a licensed acupuncturist and Tui Na practitioner based in Streatham, London UK in line with Traditional Chinese Medicine principles. It is not intended to be a substitute for medical advice provided by your doctor.
www.yasminhodgeacupuncture.co.uk
Yasmin Hodge
Licensed Acupuncturist
Lic.Ac., Lic.Tui Na, MSc, PGCE, A
References
(1) Schroeder, S., Burnis, J., Denton, A., Krasnow, A., Raghu, T. S., & Mathis, K. (2017). Effectiveness of acupuncture therapy on stress in a large urban college population. Journal of Acupuncture and Meridian Studies, 10(3), 165-170.
(2) Zhao, Y., Zhou, B., Zhang, G., Xu, S., Yang, J., Deng, S., ... & Xia, T. (2022). The effect of acupuncture on oxidative stress: A systematic review and meta-analysis of animal models. PLoS One, 17(9), e0271098.
(3) Chan, J. S., Ho, R. T., Chung, K. F., Wang, C. W., Yao, T. J., Ng, S. M., & Chan, C. L. (2014). Qigong exercise alleviates fatigue, anxiety, and depressive symptoms, improves sleep quality, and shortens sleep latency in persons with chronic fatigue syndrome‐like illness. Evidence‐Based Complementary and Alternative Medicine, 2014(1), 106048.
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