Many are not aware of their Reticular Activation System (RAS), but never the less, it is affecting us throughout the day, and in a few different ways. Such as what we pay attention to, how alert we are, sleep, how we process sensory information. In my blog post – I go in more depth about what RAS is and where it is located in our body. And in --- blog post I go into what stress does to our RAS and how that impacts us. Now, let’s dive into how craniosacral therapy can calm those stress responses down and enhance the natural function of the RAS so we can pay better attention to our tasks throughout the day and get better sleep. 

If you are wondering, craniosacral therapy is a gentle and non-invasive therapeutic approach that focuses on restoring balance and promoting the body's self-healing mechanisms. While its benefits extend to various bodily systems, craniosacral therapy has shown promise in improving the function of the reticular activation system (RAS) within the central nervous system (CNS). In this blog post, I will explore how craniosacral therapy can positively impact RAS function, leading to improvements in attention, arousal, and overall well-being.

Craniosacral therapy is based on the concept that the cerebrospinal fluid and the subtle rhythmic movements of the cranial bones and sacrum reflect the body's health and vitality. Practitioners use gentle touch and manipulation techniques to assess and address imbalances in these systems. By enhancing the flow and balance of cerebrospinal fluid, craniosacral therapy aims to support the body's natural healing processes and promote overall well-being.

How does CranioSacral Therapy Improve RAS Function?
Chronic stress and other factors can disrupt the delicate balance of the RAS. Craniosacral therapy aims to restore balance and homeostasis within the CNS, which can have a positive impact on RAS function. By releasing tension and facilitating the flow of cerebrospinal fluid, this therapy encourages a more harmonious environment for the RAS to operate optimally.

CranioSacral therapy enhances circulation and oxygenation. The RAS relies on adequate circulation and oxygenation to function efficiently. Craniosacral therapy can improve blood flow and oxygen delivery to the CNS, supporting the vitality of the RAS. By reducing restrictions and optimizing the movement of cerebrospinal fluid, this therapy enhances the nourishment and oxygenation of brain tissues, benefiting the RAS and its associated functions.

CranioSacral therapy facilitates relaxation and stress reduction. Chronic stress can disrupt RAS function and perpetuate a cycle of dysregulation. Craniosacral therapy induces deep relaxation and a sense of calm, activating the body's relaxation response. By reducing stress and promoting a state of relaxation, this therapy can help regulate the RAS and its associated functions, such as attention and arousal.

Craniosacral therapy supports emotional regulation. The RAS is interconnected with brain regions involved in emotional processing, and imbalances within this system can affect emotional regulation. Craniosacral therapy has been reported to support emotional well-being by reducing stress and releasing emotional tension held within the body. By addressing emotional imbalances, this therapy can indirectly contribute to improving the RAS's ability to regulate emotions effectively.

CranioSacral therapy enhances body-mind connection. Craniosacral therapy recognizes the interconnectedness of the body and mind. By addressing physical imbalances and releasing restrictions within the craniosacral system, this therapy promotes a more coherent body-mind connection. This improved connection may positively influence the RAS, facilitating better communication and integration between the CNS and other bodily systems.

Craniosacral therapy offers a gentle and holistic approach to supporting RAS function within the CNS in multiple ways. By restoring balance, enhancing circulation, promoting relaxation, and supporting emotional well-being, this therapy can positively impact the RAS and its associated functions.

If you're interested in exploring craniosacral therapy, it's important to consult with a qualified practitioner who can tailor the treatment to your individual needs. With its potential to improve attention, arousal, and overall well-being, craniosacral therapy serves as a valuable adjunct to support RAS function and promote optimal CNS health.

At Twin Cities CranioSacral, Janet Crow is a certified Craniosacral Therapist and certified Massage Therapist with many years of experience and trainings from the Upledger Institute. Many of Janet’s clients report feeling more like themselves, grounded, have new outlook on life, and better able to concentrate. It is a wonderful therapy that nourishes the RAS and the CNS. 

Stress is an inevitable part of our lives, but when it becomes chronic, it can take a toll on our physical and mental well-being. While we often associate stress with emotional and psychological effects, it also has profound implications for the body's intricate systems.

In this blog post, I will explore the impact of chronic stress on the reticular activation system (RAS) in the central nervous system (CNS). Shedding light on how prolonged stress can disrupt vital functions such as attention, arousal, and sleep-wake cycles. If you want to learn more about what the RAS is, check out my other blog post: The Reticular Activation System: Your RAS where and what it is. 

Before delving into the effects of chronic stress, let's briefly recap the role of the reticular activation system. The RAS is a complex network of nuclei and fibers located in the brainstem, extending from the upper part of the spinal cord to the thalamus. It regulates consciousness, attention, arousal, and sleep-wake cycles by filtering sensory information and modulating the flow of signals within the CNS.

Chronic stress can significantly impair attentional processes that rely on the proper functioning of the RAS. Under normal conditions, the RAS helps filter out irrelevant stimuli and direct attention to relevant information. However, chronic stress can dysregulate this system, leading to difficulties in focusing, maintaining attention, and shifting attention appropriately. Individuals experiencing chronic stress may struggle with concentration and find it challenging to prioritize tasks effectively.

The RAS plays a vital role in regulating arousal levels, ensuring an optimal balance between wakefulness and rest. Chronic stress can disrupt this delicate equilibrium, leading to abnormal arousal patterns. Some individuals may experience heightened states of hyperarousal, characterized by constant alertness, difficulty relaxing, and an overactive stress response. On the other hand, others may face a state of hypoarousal, feeling fatigued, unmotivated, and emotionally numb. Both scenarios can interfere with daily functioning and overall well-being.

Chronic stress triggers a persistent activation of the stress response, known as the hypothalamic-pituitary-adrenal (HPA) axis. The release of stress hormones, particularly cortisol, influences the functioning of the RAS. Prolonged exposure to high cortisol levels can lead to dysregulation of the RAS, resulting in heightened arousal and vigilance.

The impact of chronic stress on the RAS can have significant consequences for sleep. The RAS interacts with other structures involved in sleep regulation, such as the pineal gland and the suprachiasmatic nucleus (part of the circadian rhythm function and production of melatonin). Prolonged activation of the stress response can disrupt the balance of neurotransmitters and hormones involved in sleep, leading to difficulties falling asleep, staying asleep, or obtaining restful sleep. This can contribute to insomnia, fragmented sleep, or the development of sleep disorders.

The RAS also interacts with brain regions involved in emotional processing, such as the limbic system. Chronic stress can lead to dysregulation of these interactions, resulting in difficulties with emotional regulation. Individuals may experience heightened anxiety, irritability, mood swings, or even develop mood disorders such as depression. The RAS's role in filtering emotional stimuli and modulating emotional responses becomes disrupted, contributing to these emotional disturbances.

Chronic stress's impact on the RAS extends beyond cognitive and emotional functioning; it can also have implications for physical health. Prolonged activation of the stress response can lead to dysregulation of various physiological processes, including immune function, cardiovascular health, and gastrointestinal function. These disruptions can increase the risk of developing illnesses and conditions ranging from immune disorders to cardiovascular disease.

Chronic stress takes a toll on the reticular activation system (RAS) within the CNS, leading to dysregulation of attention, arousal, sleep-wake cycles, and emotional well-being. The intricate connection between chronic stress and RAS dysfunction highlights the importance of managing stress levels and implementing stress reduction techniques. Prioritizing self-care, seeking support, and adopting stress management strategies can help restore the balance within the RAS and promote overall well-being. Understanding the impact of chronic stress on the RAS empowers us to take proactive steps in mitigating its effects and fostering a healthier CNS.

At Twin Cities Craniosacral I enjoy helping clients calm the RAS and lower the body's stress response. Often after clients get up from the massage table I can see a lightness and a sense of relief in them that come from relieving the built up stress and stopping these stress responses. A healthy diet, regular exercise, talk therapy, other stress reducing measures are necessary to help strengthen our resilience to stress, but sometimes it is necessary to visit a craniosacral therapist to empower your body enough to get the full benefits of these self-care techniques. 

Within the intricate web of the central nervous system (CNS) lies a remarkable structure known as the reticular activation system (RAS). If you’ve had a craniosacral appointment with me, you may have heard me mention this system. I often work with the RAS to help the body break free of stress or when releasing trauma from the body. By calming this relay station, you can help lower the body’s stress response and bring about a sense of calm and a feeling of being yourself again.

Despite its small size, the RAS plays a huge role in regulating our consciousness, attention, and alertness. In this blog post, I will explore the function and location of the RAS and shed light on how it influences our daily lives.
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The reticular activation system is a complex network of nuclei and fibers located in the brainstem, extending from the upper part of the spinal cord to the thalamus. It consists of the reticular formation, a collection of interconnected nuclei involved in various brain functions.

One of the primary functions of the RAS is to regulate our state of consciousness. It acts as a gatekeeper, filtering sensory information and determining the level of wakefulness and alertness. When the RAS is active, it allows relevant sensory stimuli to reach the cerebral cortex, resulting in our conscious awareness of the surrounding environment. Conversely, when the RAS is less active, such as during sleep or sedation, it restricts the flow of sensory information, leading to altered states of consciousness.

The RAS plays a crucial role in modulating attention and alertness. It receives input from various sensory sources, including visual, auditory, and tactile stimuli, and directs this information to the appropriate brain regions. By influencing the activity of the thalamus, the RAS regulates the flow of sensory information, allowing us to focus on relevant stimuli while filtering out irrelevant ones. A well-functioning RAS promotes optimal attention, concentration, and cognitive performance.
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The RAS is intricately involved in regulating the sleep-wake cycle. It interacts with other brain structures, including the pineal gland and the suprachiasmatic nucleus (part of the circadian rhythm function and production of melatonin), to coordinate transitions between wakefulness and sleep. During wakefulness, the RAS is active, promoting alertness and vigilance. As we prepare for sleep, the RAS gradually decreases its activity, allowing for rest and restoration. Disruptions in the RAS can lead to sleep disturbances, such as insomnia or excessive daytime sleepiness.

​The reticular activation system is a vital component of the CNS that regulates consciousness, attention, alertness, and sleep-wake cycles. Its functions permeate our daily lives, impacting our ability to stay focused, remain alert, and experience optimal wakefulness and sleep. Understanding the role of the RAS helps us appreciate its significance in our overall well-being and highlights the importance of maintaining a healthy and balanced system.

Continued research into the reticular alarm system promises to unravel further mysteries and contribute to our understanding of the human brain's incredible complexity. It also helps researchers and healthcare professionals develop strategies for diagnosis, treatment, and management of conditions that involve the RAS.

​Craniosacral therapy helps to release fascial tensions with gentle techniques. There are some ways you can do this on your own. 
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But, what is fascia? Fascia is a type of connective tissue that surrounds and supports muscles, bones, organs, and other structures in the body. When these coverings are tense, twisted, or pulled, it can cause pain and negatively affect the surrounding structures.  

Fascia can become tense or restricted due to various factors such as stress, injuries, poor posture, repetitive movements. Foam Rolling, Stretching, and breathwork are my favorite at-home exercises for fascial release. These at home practices can help continue any release or balancing attained during a craniosacral appointment. 

Foam rolling is an excellent way to lenghten fascia and release trigger points to relieve pain and increase flexibility. Once you get used to the exercises, with 15 minutes of rolling you can do a lot of good for your body.

It may take some time to get used the feeling of rolling though, it does sometimes give you that "good pain" kind of discomfort. I suggest starting with a simple roller. The best roller is the roller you will use and afford.

​To do foam rolling, lie on the foam roller and use your body weight to apply gentle pressure while rolling over the targeted area. You can target areas such as the back, thighs, calves, and glutes to help release fascial tension and promote muscle relaxation.

Stretching can help release fascial tension by elongating muscles and improving their flexibility. Incorporate gentle stretching exercises into your routine, focusing on areas that feel tight or restricted. I like to include a lot of side bends and  shoulder rolls throughout the day. These can be integrated into your daily routines, like shoulder rolls while doing the dishes. Or calf stretches after each bathroom break. When you add in easy, light stretches throughout the day it can help increase energy levels, it gives you a little more get up and go energy.

Did you know it is common to hold your breath when opening or sending an email?

Incorporating some conscious breathing while working at the computer can be a great help with concentration and stress. Diaphragmatic breathing techniques can help relax the body, release tension, and promote fascial relaxation. Sit comfortably, inhale deeply through your nose, and then exhale slowly through your mouth while consciously relaxing your muscles. Repeat this cycle for several minutes, focusing on your breath and allowing your body to relax.

Remember to always listen to your body and avoid any exercises or techniques that cause pain or discomfort. If you have any health concerns or chronic pain related to fascial tension, it's best to consult with a qualified healthcare professional or a licensed bodywork therapist for personalized recommendations and guidance. 

Often our habitual holding patterns and stress are so ingrained into our bodies, it is necessary to first receive craniosacral therapy in order to get the most out of these self care exercies. If doing these exercies just isn't enough to help relax those physical tensions, it could be a sign you are ready for a craniosacral appointment.