IGI Logo

We all wrestle with a pressing question: What lies at the core of most unhappiness in our contemporary lives? It encompasses:

Stress

Anxiety

Fear

Insecurity

Comparison

Lingering emotional baggage

Resentment

Guilt

Hatred

Anger

Jealousy

An inability to forgive, and more

The list seems endless, doesn't it? These emotions are undoubtedly a natural part of life, but when they persist, they become burdensome. When you bury them deep within, they eventually surface as symptoms and even physical ailments. It's not just me saying this; medical science, research, and common sense all point to the intricate connection between our emotions and our physical well-being. Negative emotions, when harbored, begin to corrode us from the inside, weakening our immune response, fostering inflammation, and rendering us susceptible to various diseases.

Amidst life's ups and downs, victories and setbacks, peaks and curveballs, there's one universal need we all share: relaxation. It may sound idealistic, but it's a necessity, not an option. Here's the truth bomb: Relaxation isn't a luxury; it's a fundamental requirement for the human body to thrive and survive.

Within our nervous system, we have the sympathetic and parasympathetic branches. While the sympathetic nervous system governs our stress and fight-or-flight responses, the parasympathetic nervous system is where we find rest, digestion, and rejuvenation—the state in which we grow, repair, digest food, and fall asleep.

In this article, I'll teach you a straightforward technique to achieve instant relaxation in under five minutes. Over the past few months, I've shared this technique with hundreds of patients, and the results have been remarkable. It's called the S.D.P. technique, which stands for "slump, dump, and pump." It's a method I devised for triggering instant relaxation.

Where can you practice S.D.P? Anywhere you find yourself:

On a flight

In a hotel

In a car (not while driving, of course)

During breaks in your workday or between meetings

At home, in your bedroom, on the balcony, or in the garden

All you need is two to three minutes. This technique's aim is to shift your body from the sympathetic nervous system to the parasympathetic nervous system.

Step 1 – Slump (S stands for Slump): Despite feeling stressed, you can trick your body and mind. Find a comfortable position, such as sitting in a chair or on the couch. Contrary to the usual advice of keeping your back straight, in this step, allow yourself to slump. Let your head drop naturally, and relax your hands, letting them rest in your lap or dangle freely. Close your eyes. As you slump, take a deep breath, inhaling deeply. With each exhale, relax further into your comfortable position. Think of a sack of potatoes: when you lift it, it's bulky, and the potatoes move around. When you put it down, a few potatoes settle into a comfortable position. This is what we call slumping.

Step 2 – Dump (D stands for Dump): Not a literal dump, but a mental one. In your slouched position, engage in a mental dump. Imagine it this way: just as we eliminate waste and toxins from our bodies each morning, do the same for your mind. Recall everything that has transpired in the last hour, day, or since you woke up—anything negative that caused frustration, anger, or upset. It could be an event, a person, or a situation. Visualize yourself removing these thoughts from your mind and dumping them into a mental trash can. Discard all negativity or anything that didn't go well—negative emails, comments, or social media disputes—just dump them out of your brain. You can picture a hand reaching into your head and depositing these thoughts into a garbage can. Congratulations, you've successfully slumped and performed a mental dump. Your mind is now clear and empty, ready for the next step.

Step 3 – Pump (P stands for Pump): In the pump phase, create space in your mind for positive and empowering thoughts. Inject positive thoughts and memories that evoke warmth and happiness. Think about things you're grateful for, moments that bring you joy, and what excites you. Pump in the goodness—visualize the people you love, remember gestures or comments that touched your heart. It doesn't matter if the thoughts are big or small; if nothing comes to mind, count your blessings—appreciate the beautiful sunrise or a well-made cup of coffee. Embrace this uplifting feeling. You might want to linger here because it feels so good.

With this, you've completed Step 3—you've successfully dumped and pumped. While it might seem intricate at first, it's a straightforward technique that has shown its power through numerous testimonials.

Today, many advocate longevity through pills and supplements. I won't judge those approaches, but remember this: the more time you spend in the sympathetic nervous system, the faster you age. So, even if you invest in expensive supplements and follow elaborate 15-step action plans from longevity experts, if you're constantly stressed, you'll age faster.

Give S.D.P. a try, and share it with your family and children. It's free and takes just five minutes of your time.

(Luke Coutinho is a Holistic Nutrition and Lifestyle – Integrative and Lifestyle Medicine, Founder of You Care - All about YOU by Luke Coutinho)