How I improved stress management... with my Aeropilates! - by Sebastiano “Bastian”
A few years ago I went through a very stressful time, and just the sound of a Whatsapp notification made me anxious. Clearly the problem was not the notifications.
I was overloaded with several tasks to be done and was constantly feeling the pressure to finish my very long To Do List. I had become the king of To Do Lists: I had even come to have the To Do List of other To Do Lists!
On a subconscious level I was experiencing those notifications as additional things to add to my already long lists, which by now looked like a matryoshka doll: I could see their completion moving only farther and farther away. My body was responding with a feeling of agitation that I was not listening to, however: I knew that I just had to keep moving towards the goal, which was to complete all the tasks. The stress was building up and I was also making another big mistake, because those lists were missing the most important reminder: Me.
Unfortunately, the problem was not only the amount of things to do.
Despite the amount of effort I put into each and every job (it was my first work experience), I believed that I was not good enough or that I was never doing enough: looking at myself with today's eyes and experience, I realized that I was actually doing a lot, and too many times the people hierarchically above me took advantage of that, constantly increasing their demands, well aware that I wanted to do a good job.
Years later, hearing from one of these people the regret of treating employees "badly" by playing on guilt and false promises, made me smile -better late than never. Let's be clear, I didn't feel like a victim, because I was the one who was (albeit unknowingly) allowing this to happen: I enjoyed the small and major successes I had achieved, but I certainly didn't have the tools to fully understand the value of what I was doing and the attention I should have given to my own well-being.
One day I remember asking - again to that "repentant" person, " Is there any professional ethics in our business?" The answer was quite disarming, even though it was said in that almost affectionate tone reserved to naïve people: "There is… if your client asks you for it." The reaction that came from deep within me was loud and clear: that answer made me very uncomfortable. Maybe I wasn’t able put the right value on what I could do, but I could feel what was right or wrong for me. So I left, but it took me a few more years and "more drastic" messages from the universe to better understand the role stress was playing in my life.
Over the years, I have tried to understand how stress works and how to better recognize its alarm bells: it has made it more tangible, helped me deal more consciously with negative stress situations (luckily, there are positive stress situations too - but those don't bother us), realign myself more quickly, and, most importantly, realize how important it is to commit regularly to a physical activity like Aeropilates.
I am not a doctor, but I started some research, reading articles and studies to understand it. I also read less institutional sources and approaches, because often the scientific language was too technical and the topic was becoming much more complex than I initially thought.
On a birthday my sister gave me a book, The Healing Code by Alexander Loyd, in which he explains in simple language the underlying dynamics of stress: it was a first step in the right direction. To my surprise, I found out later that Marjolein is a certified practitioner of these codes; a few sessions with her helped me a lot to unlock several situations in which I felt stuck in a stressful mental loop.
We are all different, we do not all deal with and manage stress in the same way, we do not all have access to or benefit from the same tools, but I hope that what I have collected in these lines can give some useful insights into what happens when we ignore our physical and mental well-being. It can motivate us to make better choices and can perhaps help us find that drive to exercise more regularly and consistently. This is not a scientific, technical, exhaustive article or one with diagnostic purposes: it is very simplified, with some useful references, written at times with irony, but it helped me to give a face to this invisible enemy and to understand, in a large - very large - way what happens.
STRESS
Stress is part of our lives and is our body's reaction to situations it perceives as dangerous: it assesses what is happening in the environment, instinctively determines the best options, and prepares us to react and respond to the "threat" in order to survive that particular event.
This physiological response is called "Fight or Flight" and was first described by American physiologist Walter Bradford Cannon around 1920: to save oneself, in the moment of danger one either fights or runs away. This mechanism enabled our ancestors to survive in really life-threatening situations and to evolve.
HOW DOES THE BODY REACT WHEN IT DETECTS DANGEROUS SITUATIONS?
The red dot is the amygdala.
To simplify, start by considering the amygdala, an almond sized part of the brain that remembers childhood traumas and moments of suffering experienced in the past. It is clearly not a candied almond. Through it, as a result of repeated experiences, we learn to avoid, out of fear; dangerous situations: those that frighten us because they could be a threat to our balance and even our survival.
When it senses danger or a strong emotion, it causes the adrenal glands, located above the kidneys, to release several hormones, including adrenaline (which improves the body's reactivity in stressful situations) and cortisol (the hormone involved in stress and depression which releases glucose and lipids into the bloodstream to enable the body to cope with the stressful event).
Once these hormones are released, the heart rate spikes, blood pressure rises, respiratory rate accelerates, sweating increases, and all blood flow is redirected to the major muscle groups that allow the body to react immediately to try to save itself by fight or flight.
In this situation, where the body's priority is survival, everything non-essential is put on hold: digestion slows down and the immune system stops, even stopping the production of new antibodies, the very ones that are supposed to protect us from infection!
Once the threat has passed, the body goes into the adaptation phase, which depends on the ability to control the stress response. Usually everything returns to normal and the immune system resumes its important job.
In the short term, adrenaline is useful because it energizes us to cope with positive stressful events (the good feelings) such as the start of a new job, a vacation, or the birth of a child. The same goes for cortisol because, again in the short term, it allows us to "adapt to situations": its level in the body normally fluctuates rhythmically throughout the day, it helps convert proteins into energy, and it inhibits inflammatory processes. That's quite a lot! Too bad that, when overstimulated, its hobby is to create adipose accumulations, easily used as a source of energy in case of danger (whether real or "imaginary"). Thank you cortisol!
In normal situations, the adrenal glands secrete, in addition to adrenaline and cortisol, other hormones useful for the body's balance and health. However, if they continue to pump out adrenaline and cortisol to cope with perceived stressors (whether real or "imagined"), in the long run the level of production of these hormones remains elevated in the body and we may end up with adrenal fatigue and a chronic (negative) stress condition. Both psychological disorders (e.g., anxiety, fatigue, depression, irritability, anger, and sleep disturbances) and physical disorders (e.g., hypertension, heart disease, digestive disorders, headaches, obesity, and diabetes) can thus occur, as reported on the National Library of Medicine portal.
Do SITUATIONS REALLY EXIST nowadays that are SO DANGEROUS as to trigger this LONG-TERM mechanism?
The short answer is yes… and we often don't realize it. For example, when faced with a hunting danger such as a vicious animal, our ancestors discharged stress by running away or fighting (thus physically eliminating the accumulated adrenaline); today we certainly cannot start running around the office while we are on the phone with a difficult client or physically fighting the supermarket cashier who answers us rudely. Rationally we know that we are not in real life danger, although some situations may make us uncomfortable: the catch is that the reaction triggered by the amygdala is not rational!
It is automatic, involuntary and-because we are lucky-not always accurate. Often our body reacts incorrectly or overreacts to perceived threats, perhaps unconsciously related to past events that are often unremarkable from a rational point of view. We may not consciously remember the event, but the amygdala remembers that unpleasant feeling very well and is ready to warn us and make decisions.
These "fake" threats are represented by all those situations that we feel we cannot handle adequately and that, in their own way, put us in "danger." When we feel overwhelmed by work, when the rude and agitated coworker makes us anxious by just seeing her, when the timelines to be met seem less and less manageable, when the extra tasks to be done keep increasing, when a person cuts us off, when unexpected expenses come up, when emails keep arriving endlessly in your inbox, when you find yourself having to handle phone calls from disgruntled customers (perhaps for a job you didn't even supervise), and again, job uncertainty, setbacks, difficulties, or life events. The list could be so long, and not all of us are equally equipped to respond to and handle these situations. In times of stress, one of the feelings is to be faced with strong mental and emotional pressure.
The amygdala does not rationally think about the fact that there is no event that is really putting us in danger: if it senses that there is a threat, it must act quickly. In situations like the one described above, it goes fishing in the archive of past emotions to decide what to do - instinctively - and triggers stress-related reactions even when we are physically safe in the office. (Oh well, sort of).
MY OWN EXPERIENCE
I've learned the hard way that stress can be really sneaky: it can slowly build up, day by day ... and each day we get a little more used to it, until we get to the breaking point. For me it was a panic attack. Fortunately, I always have angels (actual friends - not the ones I saw while I was stuck in bed stuffed with drugs and painkiller) who came to help me; still, the experience was very bad.
I was completing a job: the project was well underway and I was ahead of schedule. Tied up with the completion of that job was the company's promise to allocate budget to carry on other company projects in a worthwhile way. This had meant hours of overtime and exhaustion for me, not listening to my body (only now do I realize how much it was screaming!).
It was about 7 p.m.; there was no one left in the office, and at some point I found myself staring at the monitor. I began to feel a whirlwind of confused thoughts: phrases like "you can't do it" and " you haven't done enough yet." It was a moment of deep hopelessness and I called a close friend: the more I told him how I was feeling, the more short of breath I became. Feeling agitated, with these words coming out like a flood, my friend had decided to come right away. It really took him only a few minutes to come: too bad I had to open the office door and the button was 6 ft away from me. It felt like 200. By the time the doorbell rang, I was already panicking and couldn't move. At one point I threw myself to the ground to crawl toward that button. In that situation, following the directions of my friend's voice, breathing slowly helped me calm down. The panic attack had passed and I had learned that getting agitated could only make things worse. I had heard a thousand times the saying, "Don't cross the bridge until you come to it" but some things are unfortunately understood only after you have experienced them.
The importance of awareness
It is therefore clear that in the long run, the way we deal with life every day is also affected by stress, but understanding broadly how it works and how to recognize the signs of it can help us to be more aware of it. I am convinced that if we are under a lot of stress, somehow our body has to throw it out; in the absence of alternatives, we are likely to find ourselves overreacting impulsively: yelling, getting angry, writing controversial posts on social media, smoking, drinking alcohol, eating high-fat and carbohydrate-rich snacks between meals (... by the way, thank you again cortisol for boosting appetite!). In short, with too much stress, it becomes difficult even to take a deep breath, clear the mind and handle the situation more calmly. But there is an option.
The benefits of Aeropilates on participants who used the reformer 3 times a week for 4 weeks.
In her live shows Marjolein has more than once talked about the results of studies done with Aeropilates on stress reduction (-58% in 4 weeks with 3 times a week use). From my experience I can only confirm this, although I could not give a numerical value.
I think it is mainly due to these reasons:
1 • exercise and endorphins
Aeropilates allows mr to do a full body workout: so it helps me get rid of extra adrenaline and, more generally, stress. I think that the cardio rebounder + singing combo is unbeatable. In just 10 minutes the brain starts releasing endorphins, which increases pain tolerance, positively regulates mood with feelings of euphoria and well-being, and helps you cope better with stress.
Aeropilates training, compared to high-intensity workouts, combines other positive aspects in one single workout, such as attention to breath control, movement awareness, stretching exercises and movements that involve the whole body. Rael Isacowitz, in his famous Pilates manual, calls Pilates on the reformer "meditation in motion." At the end of one of Marjolein's Aeropilates videos, I don't feel tired, but rejuvenated, charged with energy and in a very good mood. I always find her workouts very balanced, straight to the point… and the future couldn’t be brighter!
I am well aware that sometimes finding motivation can be challenging, but Aeropilates holds surprises in this area as well.
In a study on endorphin release in both high and moderate intensity workouts, researcher Tiina Saanijoki came to this conclusion: “At very high exercise intensities the release of endorphins appears to be linked to increased negative feelings and pain, and may be needed to manage the emotionally and physically demanding challenge. However, such negative feelings may discourage further exercise."
After moderate-intensity aerobic activity, the men who participated in the study reported feelings of pleasure and euphoria, corresponding to the release of endorphins. "At moderate training intensities, the pleasurable sensations caused by the possible release of endorphins may promote habitual exercise", notes the researcher.
As you may have guessed, Aeropilates allows you to perform a moderate, customizable activity where you feel supported by the machine and rewarded by the fact that you feel "capable of doing things". Without adding extra adrenaline to your body. With an Aeropilates workout you can benefit from the positive effects of endorphins.
Other known methods to release them, which you can combine or try when you are away from home, are for example meditation, laughing in company (sometimes I even laugh on my own), eating a little square of dark chocolate, doing an act of kindness and helping someone (including yourself), taking a hot bath or enjoying a massage.
Endorphins are also useful in counteracting the emotional hunger that affects us in times of greatest stress and difficulty, when we need to be comforted and consoled: it is at such times that we are likely to eat more than we need, without looking at whether those foods are healthy or not.
When we feel low, low levels of serotonin, a neurotransmitter known as the feel-good hormone, may also be to blame for these hunger cravings. There are several ways to raise its levels again: we can follow the "nervous hunger" instinct that makes us crave sweets, carbohydrates and chocolate... or we can do some moderate aerobic activity and jump on our beloved Aeropilates Cardio Rebounder mode!
At this point, we could stick a post-it note on the refrigerator saying, "It's not you, it's your serotonin: go jump on your Aeropilates!" 🤣
When serotonin levels are correct, they regulate (among many other things) the wake/sleep cycle, promote a sense of satiety and a propensity to choose protein over extra carbohydrates (which means: fewer late-night pizzas).
2 • BREathING
With Aeropilates Marjolein (re)accustoms you to deep breathing. Because of our hectic schedules and contemporary lifestyles, we are used to breathing in an accelerated and superficial way.
Breathing slowly is also a meditation technique. That is why Pilates on the reformer is called, as I mentioned before, "Meditation in Motion". For example, Lolita San Miguel, another famous direct student of Joseph Pilates, suggested inhaling by counting to 4 and exhaling by counting to 6: try this pattern with The Hundred exercise!
But there is more than just this meditative aspect: with deep breathing, the deep core muscles (transversus abdominus) are activated. This breathing, combined with the repetitions creates a slow rhythm that allows the exercises to be performed in a very controlled way and to slow the heart rate, reduce blood pressure and, therefore, stress.
Decreasing stress promotes regular sleep, which affects our weight as well.
Breathing also supports us in stretching exercises, which on Aeropilates become incredibly effective. Every time we are stretching we are breathing out stale air.
One of my favorite stretching exercises on Aeropilates is Eve's Lunge because it gives me time to breathe the deep way. It is an exercise that works on the Ileo Psoas muscle, also known as the soul muscle, which is affected by situations of danger or stress. It is easy to understand that the more stress we accumulate the more this muscle is placed in constant tension. Those long hours sitting at a driver's seat or desk also get this muscle used to a shortened position: the need for regular stretching becomes even clearer.
In addition, it is connected to the diaphragm that we use in breathing, which is affected in its turn by emotional stress. When we say "I fell short of breath" or "I feel a punch in my stomach," the diaphragm is in tension. By breathing deeply and performing Eve's Lunge, we relax the Ileo Psoas and reduce tension in the diaphragm as well. Isn't it amazing to know that there is never just one cause or just one part of the body involved? Body, mind and soul always affect our well-being-or our discomfort.
3 • BALANCE BETWEEN BODY and MIND
From website: Mosby's Medical Dictionary, 8th edition. © 2009, Elsevier
With Aeropilates, it is now quite obvious, you work not only on the body, but also on the mind. Concentration, breathing, movement control, and all the other principles of the Pilates method, which Marjolein applies in a simple way in her videos, make the mind and body work in harmony.
This awareness helps "deactivate" the sympathetic nervous system (the "exciting" Fight or Flight) and activate the parasympathetic nervous system (the "calming" Rest and Digest one).
When the brain senses that we are in a relaxed situation, it communicates this to the parasympathetic nervous system.
The parasympathetic nervous system is mainly represented by the vagus nerve, a nerve in the brain that promotes the reduction of stress and carries both movement and sensory information: through physical activity it is therefore able to send positive signals from the body to the brain.
This nerve makes a long journey through our body: it passes through the neck, descends into the chest and, from there, reaches the abdomen, establishing numerous innervations with the external hearing duct, trachea, stomach, lungs and intestines. This is why, when activated, it promotes, for example, digestion, growth, immunity and energy storage (exactly the opposite of what happens when we are in "Fight or Flight" mode).
AEROPILATEs: THE FASTEST WAY TO YOUR OWN WELL-BEING
It is easy to see that living or getting used to living a stress-loaded life, without implementing any kind of countermeasure, is not a smart choice. In fact, stress hormones have systemic effects on virtually all organs: the longer we stay in a stressful situation, the more they can be affected.
During my live shows I often mention that “Aeropilates unlocks your potential: it makes you stronger, more flexible, more toned, but most of all it helps you feel better”.
If you wake up tired, you keep drinking coffee, you always crave sugar, you can't turn off your brain, you feel like you're running on empty… these could be signs of stress.
P. S. The brain (and the whole human body in general) is a complex machine, and I certainly do not have the expertise to describe everything that happens in detail. There are so many studies about it, and the human body is still a mystery in many, many ways. This article, which reports on my own experience, is intended to bring more awareness about the importance of not underestimating one's own well-being. On the role of the amygdala, I found it interesting to read about some of the research by Dr. Joseph LeDoux, a neuroscientist and director of the Center for the Neuroscience of Fear and Anxiety in New York City, which helped to establish how the amygdala is central to the processing of fear related stimuli, through a dual pathway. LeDoux, J. (1996). Emotional networks and motor control: a fearful view. In Progress in brain research (Vol. 107, pp. 437-446). Elsevier.